- Try a leaner meat. Try substituting ground turkey or chicken in recipes that use ground beef (or simply substitute extra lean ground beef for regular to cut down on the fat). If you’re feeling more adventurous, you could even try adding lentils or beans (black, kidney, etc) to your recipes and reducing the amount of meat. Beans are great sources of protein and fibre and low in fat and cholesterol.
- For suggestions on how to use plant-based proteins, check out recipes from Alberta Pulse Growers (https://albertapulse.com/) or Pulse Canada (http://www.pulsecanada.com/).
- Craving a rich cream sauce with your pasta? Try making cream sauce without the cream by substituting evaporated skim milk for heavy cream to save on the calories and fat.
- Want some dip with your veggies? Try making your own dip and substituting low-fat or fat-free yogurt (try Greek or Balkan style for extra protein) for the mayonnaise in the recipe. This tip also works for sandwich spreads, such as canned tuna or chicken.
- Try adding vegetables to macaroni and cheese – steamed broccoli, cauliflower and carrots work great or try your favourite vegetables. You can add even more fibre by choosing a whole grain noodle. Want to cut the fat and calories? Try making your own cheese sauce with less cheese and adding low-fat cottage cheese, ricotta or yogurt for added protein.
- Try making homemade pizza. You can make your own whole wheat dough or for a simpler option, make personal size pizzas using whole grain pitas or small tortillas.
If you would like to to access the free services our our PCN Registered Dietitians, please ask your family doctor for a referral.