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Directions
REDUCE CHOLESTEROL ~ Use vegetable oil or margarine instead of butter
~ Substitute 2 egg whites for 1 egg, or use egg substitute ~ Use more
vegetables and grains and less meat in recipe ~ Use soy-based product
to replace part of meat eg. tofu ~ Use nonfat milk products instead
of whole milk
REDUCE FAT CONTENT ~ Use reduced calorie mayonnaise and salad
dressing ~ Blend cottage cheese or yogurt with milk for sour cream
topping ~ Replace regular whipping cream with low-cal topping or
yogurt ~ Remove visible fat from meat and skin from poultry before
cooking ~ Decrease oil in marinades and salad dressing; increase
vinegar, water and seasonings ~ Use foods canned in their own juice
or water ~ De-fat meat drippings by refrigerating and skimming fat
off the top ~ Decrease the amount of fat used in baked goods by 1/3
to 1/2 and increase fluids called for to reach desired consistency. ~
Cheese that is finely grated or thinly sliced goes further ~ Pour
some of the fat off the top of "natural" peanut butters
REDUCE SODIUM CONTENT ~ Use low-salt or no-salt-added products ~
Increase your use of herbs and spices in place of salt in recipes ~
Use fresh foods whenever possible in place of canned or processed
(soup mixes, cured meats etc) or rinse canned foods (tuna) with water
~ Do not add salt to water when cooking pasta or other foods
REDUCE SUGAR CONTENT ~ Decrease the amount of sugar called for in
traditional recipes by at least 1/3; substitute fruit juices, nectars
or pureed fruits. ~ Use fruit canned in water or fruit juice ~ Use
non caloric sweeteners if needed to increase the sweetness of a
recipe without added calories. (Most baked desserts require at least
3/4 tsp. sugar per serving to achieve a desirable flavor.)
Adapted from Univ. of Calif. San Diego Healthy Diet For Diabetics c.
1990.
Servings: 1 servings
Adapt Your Own Recipe Recipe brought to you by Recipe Ideas
Categories: Diabetic
The History of Recipes
Written cooking instructions as a concept can be tracked back into the distant past, in truth as far back as the ancient Egyptians, and possibly even further than that. Interesting though that maybe, these, ancient recipes were just simple pictorial instructions for food preparation.
In an interesting twist, the most ancient recipe found, according to Professor Solomon Katz, is a collection of stone tablets in the Sumerian language describing the preparation of bread which is then used to make a drink, quite possibly a form of beer as it is recorded as having made anyone who tried it feel `wonderful`. Progressing into Roman times 25BC a roman called Apicius created a few documents which described recipes enjoyed by wealthy roman citizens. In his publication, he tells us how the meals were split into appetizers, entrees and afters, a very modern way of dining. This early Roman chef informs us how the Romans used many different spices, including some familiar names for example thyme, fennel and dill. Later on, in the 15th century, people returning from the crusades brought us many new foods and spices from the Middle-East, including spices such as coriander, parsley, basil and rosemary. These new herbs and spices led to an outbreak in manuscripts on cooking, the majority of which are now in academic collections. Over the succeeding few centuries, the upper classes tried to serve the most extravagent banquests, and as a result chefs and their collection of recipes were highly sought after. Nevertheless, it was during the 1800s that formal cookery and cookery books became popular. Mrs Isabella Beeton in the UK, and the equally well-known Fannie Merritt Farmer in the US, dedicated their lives to assembling, testing, and writing down the recipes of their peers. When we get to the twentieth century, cookbooks were increasing in popularity as a result of increased literacy, increased leisure time and being a little richer. |
We hope you enjoy this Adapt Your Own Recipe recipe.
