Albertsons "Fresh Ideas" for Our HealthIf you’ve made yourself a promise to eat better in 2013 without calling your efforts a “diet”, Dan Hittle of Albertsons offers some suggestions that will get you started. Dan gives us ways to see that eating healthier and creating nutritious meals may be easier than we think.
The first step is learning what ingredients to chose and what ingredients to lose, to make every meal you create a little healthier.
Instead of: Try:
Sour cream Plain nonfat Greek Yogurt
Oil (in baking) Applesauce or Prune Puree
Regular cream cheese Neufchatel Cheese/Low-Fat Cream Cheese
One Whole Egg 2 egg whites or ¼ cup egg substitute
Heavy cream Evaporated skim milk
Breadcrumbs Rolled oats, bran cereal crushed in blender
White flour Whole wheat pastry flour
Mayonnaise Plain nonfat Greek Yogurt
Butter (in frosting) Marshmallow Crème
Frosting Lightly dust with powdered sugar
Regular bacon Canadian bacon
Oil in marinades Chicken broth or Pineapple juice
1 cut nuts (walnuts/almonds) ½ cup nuts that are lightly toasted (to enhance the flavor)
Ground beef Ground lean turkey or chicken
Ice Cream Slow churned ice cream or nonfat frozen yogurt
Fruits in heavy syrup Fruits in its own juice
Sour cream Hummus or Guacamole
Refined grain products Whole grain products (brown rice, whole wheat flour, rolled oats)
Cheese, butter or
Sour cream on potatoes Salsa
You’ll find this healthy substitution chart on Albertsons website at: http://www.albertsons.com/healthy-eating.html
two substitutions to this quick taco salad recipe.
-1 pound of ground beef chuck which we’re switching with lean ground turkey
-1 envelope taco seasoning mix which we’re switching with a low salt seasoning like Mrs. Dash (or private label) or fresh garlic seasoned to taste
-¾ cup water – exclude this step if you’re not using the pre-seasoned mix
-½ of a chopped onion
-1 head of Romaine lettuce shredded
-½ cup halved cherry tomatoes
-1 cup shredded Cheddar/Monterey Jack cheese blend
-¼ cup chopped black olives
-1 cup salsa
-1 jalapeno pepper, seeded and chopped (optional)
-½ cup of sour cream which we’re switching with nonfat Greek yogurt
-½ a bag of corn ships
Brown the ground turkey in a large skillet over medium heat until crumbly and no longer pink, about 10 minutes; drain excess grease.
Mix in taco seasoning mix and water. Bring the turkey mixture to a boil and cook until thickened, about 10 more minutes. Transfer beef to a serving bowl.
Place chopped onion, lettuce, cherry tomatoes Cheddar cheese, black olives, salsa, jalapeno pepper, Greek yogurt and corn chips in individual serving bowls
Allow guests to assemble their own salads from the ingredients
basic dark chocolate brownie mix recipe with an added kick that’s good for you... Adding black beans... Adding fiber and protein to your dessert makes it a little better for you.
Each brownie has over 2 grams fiber, a little bit of protein but lots of healthy antioxidants from the beans. There’s no need to add the oil.
1 box of Brownie Mix (private label if possible)
1 can o15 oz black beans (private if possible)
Drain and rinse beans. Place them back in the can and fill the can with water.
Dump can in blender or food processer and puree.
In a mixing bowl, mix together dry brownie mix with pureed beans.
Pour in pan prepared per back of brownie mix. Be sure the mix is poured in as evenly as possible: because of the thickness of the batter it will not level out during baking.
Bake in oven according to directions on brownie mix. You may need to bake a little longer to cook through.
Makes 16 servings.