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SNAP4CT Blog

Quick Swaps for More Nutrition and All the Flavor

3/14/2017

0 Comments

 
When it comes to recipes, there are lots of small tweaks you can make to gain more nutrition without losing flavor. This week we're focusing on saving money and eating healthier by cooking at home. What better time to try some easy changes to your favorite meals? Here are a few trades you can make to health-ify home cooked meals:
1. Sour Cream → Greek Yogurt
Let's get one thing clear right off the bat. You definitely do ​not want strawberry yogurt on your taco/burrito/baked potato. Gross. But have you tried plain nonfat Greek yogurt before? If you have, you may have noticed how similar it tastes to sour cream. And it packs in more than twice as much protein with about 25% of the calories and no fat! 
Sour Cream (2 tablespoons)
Plain Nonfat Greek Yogurt (2 tablespoons)
60 calories
16 calories
1 g protein
2.4 g protein
5 g fat
0 g fat

Recipes where you can make this trade:
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Southwest Baked Potatoes
Picture
Black Bean Burritos
Picture
Southwestern Sweet & Spicy Chili
2. Ground Beef → Lentils/Black Beans
Even if you like meals with meat, you can replace at least half of it with beans or lentils to add variety, nutrition, and decrease your cost and calories! (Read more about the benefits of beans here.) Hopefully you love tables, because here's another: 
*Ground Beef (1 pound)
Lentils (1 pound)
1160 calories
530 calories
70 g fat
0 g fat
0 g fiber
36 g fiber
**$3.30
**$1.40
*85% lean ground beef
**Cost based on average Connecticut grocery prices.

Recipes where you can make this trade:
Picture
Lentil Tacos
Picture
Crockpot Vegetable Lentil Stew
Picture
Tex Mex Skillet
3. White/Refined Grains → Whole Grains
Added fiber and protein are hard to pass up when they're so easy to get. Simply switch out your white rice or pasta for brown rice and whole wheat pasta. Especially in recipes with sauces, you won't notice any difference in flavor! (Read more here about why whole grains rock.)

Recipes where you can make this trade:
Picture
Curried Chicken & Rice Casserole
Picture
Salmon Pasta Bake
Picture
Simple Italian Pasta
4. Broth → Water
Broth gives soups and chilis a lot of flavor, so you may not want to get rid of it entirely. However, swapping out half the broth in a recipe for water will cut down your sodium and​ cost. Win! (If you need to decrease sodium in your diet for health reasons, check out this section of heart healthy recipes.)

Recipes where you can make this trade:
Beef and Vegetable Soup
Beef and Vegetable Soup
Bean, Vegetable and Barley Chili
Bean, Vegetable, and Barley Chili
Lentil Barley Soup
Lentil Barley Soup
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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations