It’s that time of year when the cold weather often keeps us inside, bundled up with cozy blankets in front of the fire. Cold weather also tends to go hand in hand with cravings for comfort foods, like casseroles, soups, macaroni and cheese, lasagna and more. However, a lot of those favorites may not align with your health goals. The good news is that you don’t have to take those foods and recipes at face value. You can adapt recipes to better fit with your health goals and taste preferences.
To adapt a recipe, start by identifying your health goals. Do you want to increase your intake of vegetables? Decrease your intake of sodium or saturated fats? Are you trying to increase your fiber intake? Or are you managing a food allergy or other dietary restriction?
If you want to increase vegetables, start by doubling all the vegetables in the recipe. If your recipe does not include vegetables, find a way to add them. For example, substitute a layer of lasagna noodles with a layer of roasted vegetables.
Decreasing sodium is a popular recipe modification. One way to achieve this is to use less salt in the recipe. Another way is to find alternates for higher-sodium ingredients. For example, substitute coconut aminos for soy sauce or no-salt-added broth for chicken stock.
Not sure where to start? Connect with a Hy-Vee dietitian by logging onto hy-vee.com/health/hy-vee-dietitians, using the Healthie app, or sending a message on our Facebook or Instagram accounts @hyveedietitians. We can help you modify those family favorites to make sure you can enjoy them and still achieve your health goals!
Try out this twist on traditional fried rice with a delicious recipe the whole family will love to warm up with this winter!
No-Fry Fried Rice
Serves 6 (1½ cups)
All you need:
Hy-Vee nonstick cooking spray
5 cups cold cooked Hy-Vee long grain or instant white rice
1 cup chopped Hy-Vee Short Cuts fajita vegetables
1 cup chopped green onions, divided
½ cup bottled hot kimchi, coarsely chopped
4 cloves garlic, minced
1 tbsp grated fresh gingerroot
6 tbsp organic coconut aminos, plus additional for serving
6 tbsp seasoned rice vinegar
5 Hy-Vee large eggs, beaten
½ lb. Fish Market natural peeled & deveined raw shrimp (31 to 40 ct.)
2 tbsp fresh lime juice
All you do:
Daily Values: vitamin D 6%, calcium 6%, iron 15%, potassium 8%.
Recipe source: January 2023 Hy-Vee Seasons magazine
This information is not intended as medical advice. Please consult a medical professional for individual advice.