Saturday, April 21, 2012

Kids' Favourites - Healthy Style

Make a big difference by making small changes. By simply switching one ingredient for another, you can reduce the amount of fat, salt and sugar. Here’s how to makeover your kids favourite foods so they can become heart healthier.
Mac ‘n’ cheese
Try our recipe for homemade macaroni ‘n’ cheese. When using boxed kinds, add frozen peas and carrots while boiling the noodles and use low-fat milk. You can also skip the addition of margarine or butter.  
Hot dogs
Choose chicken or turkey varieties. Limit serving sizes. Serve hot dogs with a colourful veggie platter. Limit salty condiments like ketchup and mustard. Serve with whole-wheat buns.
Chicken fingers
Make homemade ones using whole-wheat bread crumbs and bake them. Try our recipe for baked chicken nuggets.
French fries
Bake your own using sweet potatoes, which contain loads of vitamin C. Slice thinly, drizzle with olive oil and bake them for 30 minutes at 200º C (400º F) or until crispy. Add seasonings such as paprika, rosemary or garlic.
Hamburgers
Make with ground chicken or turkey or extra-lean beef. Or look for pre-made varieties that contain 10% or less fat. Try meat alternatives like soy burgers. Serve with whole-wheat buns.
Pizza
Make your own - go easy on the cheese and load up on the vegetables: sweet red pepper, fresh tomatoes, broccoli. Try vegetarian pepperoni made from soy. When consuming frozen varieties or ordering fast-food types, go vegetarian to avoid high-fat meat toppings. Choose whole-grain crusts.
Ice cream
Use plain low-fat frozen yogurt and load up on the fresh fruit toppings instead of sugary ones. Keep portion sizes small (125 mL or 1/2 cup) and serve with sliced, frozen red and green grapes. 
Cookies and cupcakes
Make a big batch of whole-grain cookies and freeze. Watch portion sizes and set guidelines for when they are to be eaten.  Serve with fresh fruit, such as slices of apples. Try our recipe for chocolate carrot cupcakes with yogurt icing.

By Alyssa Rolnick RD., MHSC.

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