European Stars and Stripes (Newspaper) - February 16, 1990, Darmstadt, Hesse                                Modify recipes for healthy eating by Janet d Agostino medical writer losing weight. Lowering cholesterol and eating healthier do not necessarily mean you have to give up lasagna Chili or other  does eating healthy mean spending Money buying new cookbooks pots and pans or specially food products says outpatient dietician Potti Kun a of the Frankfurt army regional medical Center in West Germany instead pull out your Lac Ilo recipe and ask yourself what can be changed to make it  says Kuniak you Don t have to eat things you Don t like " Kuniak Bays that foods prepared from recipes modified to reduce fal and calories Are not necessarily Low in flavor these foods do taste Good. The whole family does t have to suffer in fact other family members can Benefit by eating foods that contain less Salt fat and calories. Kuniak says. The typical american diet contains 40 percent or More of fat from a Day s calories while the recommended amount of fat is 25 percent to 30 percent. Calories fat and Salt can be drastically reduced in Many recipes by taking simple Steps such As substituting a Low calorie food for a High calorie food. For example the 1.000 calories in a breakfast of pancakes with butter and syrup Bacon and fruit can be halved by simply eliminating the butter using Light syrup instead of regular and substituting Canadian Bacon for regular Bacon the two principal ways of modifying recipes Are to change a cooking technique or to reduce eliminate or replace ingredients Kuniak says changes in cooking methods include trimming the fat from meat and removing the skin from poultry before cooking Browning meats in a nonstick pan with Little or no Oil and draining excess fat chilling soups sauces slews and broths and spooning off congealed fats which contain about 100 calories per Tablespoon baking broiling or grilling instead of frying or Basting the american heart association has additional suggestions for reducing fat and calories in recipes for baked products the sugar can often be reduced by a fourth or a third without harming the final product cinnamon and Vanilla also give the impression of sweetness use fresh fruit whenever possible if canned fruit must be used select water packed varieties fruit in its own Nice or dram heavy syrup from canned fruits for sauces and dressings use Low calorie bases such As vinegar Mustard Tomato juice fat free Bouillon. Instead of High calorie ones with creams fats oils or Mayonnaise cholesterol or saturated fats can be reduced by selecting lean cuts of meat. Serving moderate portions. Replacing animal fats with appropriate substitutes recipe substitutions that can be made include polyunsaturated Margarine or Oil for butter lard Bacon or Bacon fal and Chicken fat. As a substitute for 1 cup of butter use it cup of polyunsaturated Oil 1 cup of tub Margarine or two Sticks of Margarine Low fat Yogurt for sour Cream skim milk for whole milk Low fat cheeses for whole milk cheeses two egg Whites or it egg substitute for one whole legs an equal amount of evaporated skimmed milk for heavy Cream 3 Tablespoons of Cocoa powder plus t Tablespoon of polu unsaturated Oil for 1 ounce of baking chocolate. To reduce sodium the american heart association suggests substitute herbs and spices for Salt. If reluctant to eliminate All Salt reduce the amount used but remember Salt can be eliminated from any recipe except one containing yeast where it is needed for the Leavening action. Avoid recipes which contain substantial amounts of baking powder or baking soda since these Are High in sodium. Use Low sodium or unsalted ingredients during cooking unsalted Margarine Low sodium canned products Salt free crackers and cereals Low sodium stocks. Check processed foods for sodium Content replace with homemade varieties whenever possible or Purchase Low sodium products. Commercial Mayonnaise and salad dressings for example Ray contain his in Vujs of sodium reduce Conru Nipton of luncheon meat  Bacon. Frankfurters and in Jaatje. Smoked i  i salted foods. Instead Uri fresh meals Poul i  la and specially processed  sodium luncheon n cry o use fresh or Frozen fish instead of canned or r Cri varieties water in which Salty products is cooked can poured off and replaced with fresh water do not automatically add Salt to boiling water when cooking pasta vegetables and cereals As the recipe modifications Are used More and More they will become second nature As you Cook says  the calories fat or sodium that you will be eliminating from your diet without even noticing  Cut calories Salt and fat with the following recipes which utilize healthy ingredients Low fat lasagna a cup vegetable Oil 1 a cups diced onion 2 cloves garlic minced 1 medium Green Pepper diced i Pound fresh mushrooms sliced 2va cups it Pound ground round 1 Teaspoon Salt if desired it Teaspoon Pepper 2 1 Pound each cans Tomato sauce 1 can 28 ounces italian style peeled tomatoes 1 can 6 ounces Tomato paste 2 Teaspoons dried Basil loaves 2 Teaspoons dried oregano leaves it cup minced fresh Parsley 1 Pound lasagna noodles 8 ounces part skim milk Mozzarella cheese shredded 8 ounces part skim milk Ricotta cheese 4 ounces grated Parmesan cheese 1 cup divided into two even portions in a Large Saucepan Hea the vegetable Oil. Saute the onions garlic and Green peppers until softened add the mushrooms and saute until tender add the ground round Salt and Pepper Cook  meat loses its red color. Drain off excess fat add the Tomato sauce tomatoes Tomato paste Basil oregano and Parsley. Simmer 1 is hours or until sauce has thickened while cooking if sauce becomes too thick add Small amounts of water As needed prepare the lasagna noodles according to the package directions you do no have to use Oil to prevent noodles from sticking together As directions of some packages suggest if you gently stir noodles occasionally they will not stick. Cook noodles for 10 to 12 minutes or until Al Dente still a bit chewy. Drain rinse with cold water and separate noodles Combine it Volta and half of the Parmesan cheese. Preheat oven to 350 f. For each of two 13x9x2-Inch pans spoon in a thin layer i f sauce and cover with a layer of lasagna noodles next ice a layer of shredded Mozzarella and Nicolta Parmesan mixture. Add some sauce arrange successive layers in a likewise manner ending with a layer of Nood 35 top with a sauce and Sprinkle with the remaining it cup of Parmesan cheese bake about 25 minutes Flemore and let stand for 10 minutes before cutting yid. 16 Servings this recipe from the american heart association provides 309 calories per serving compared to 491 calories for a traditional lasagna rec Pelow sodium Chili con Carne 1 cup dried Pinto or kidney Beans 3 cups water 1 Tablespoon vegetable Oil 2 cups chopped onion 1 Green Pepper seeded and chopped 1 Pound lean ground beef 2 cups fresh or canned unsalted tomatoes chopped 16-ounce can unsalted Tomato paste it cup water 2 Tablespoons Chili powder 1 Tablespoon vinegar 1 to 2 Teaspoons finely minced garlic 1 Teaspoon oregano 1 Teaspoon cumin it Teaspoon freshly ground Black Pepper 1 Bay Leaf place Beans and 3 cups of water in a Saucepan bring to a boil and Cook for two minuted not dra a set aside Foi one hour. Return iwans to . Adding water to cover if m  simmer for one hour or until Boans Are tender Drain and Sot i Rido Hani the Oil in a tote deep Skillet or dutch oven add 01in Iraj arc in a poor cock until onion 15 transparent maj meat and  pour off All lat. Add Beans and teaming ingredients bring to a boil reduce heat and simmer 1 Viz hours stirring occasionally. Remove Bay Leaf before serving yield 6 Servings. This recipe from the american heart association provides 245 calories and 74 my of sodium per serving compared to 580 calories and 880 mrs of sodium per serving for traditional Chili recipes served with cheese modified fettuccine Alfredo 1 Box 12 ounces fettuccine noodles 2 Tablespoons Margarine 1 cup of skim milk 1 Tablespoon of flour it cup of grated Parmesan cheese 2 Tablespoons of snipped Parsley Salt and Pepper to taste Cook fettuccine noodles according to package directions. Drain Well and place in warm serving dish. Ove medium heat in a quart sauce pan melt Margarine then mix in flour. Add skim milk in it cup increments stirring we l to avoid lumps. Add Parmesan cheese and Parsley toss with fettuccine noodles until Well coated Salt and Pepper to taste yield 6 Servings. This recipe modified by Patti Kuniak contains 195 calories and 7 Grams of fal per serving compared to 427 calories and 35 Grams of fat per serving of traditional fettuccine recipes facts do Jour a guide to fat substitutions these foods contain the. Equivalent amounts of fat 1 Teaspoon Margarine butter or Oil 1 Teaspoon Mayonnaise 3 Teaspoons Cream cheese 3 Teaspoons Mayonnaise Type salad dressing 4 Teaspoons Light table Cream 5 Teaspoons sour Cream or whipped Cream Sis Sharon May Page 14 the stars and stripes Friday be