Making healthier food choices doesn’t have to involve drastic changes. Simple ingredient swaps in your recipes can create dishes that are better for you without sacrificing flavor. Here are some practical tips to help you modify your recipes to meet your wellness goals.

Managing sodium

Salt plays several key roles in cooking that impact taste and texture. It helps retain moisture in foods like meatballs, so that they stay juicy and tender. When sprinkled on meat, salt holds water and creates a better sear, locking in flavor, and creating a delicious crust. It also enhances the overall flavor of dishes, bringing out the natural taste of ingredients.

While salt is an essential nutrient, it’s also important to manage how much you have in your diet. Here are some tips to cut back on the sodium in your home-cooked meals.

• Gradually reduce the amount of salt you use when cooking. Your taste buds may adapt to using less salt over time, making it easier to enjoy lower sodium foods.
• Cooking with lower sodium products gives you more control over seasoning your dishes. Look for products labeled as ‘unsalted’, ‘reduced sodium’, or ‘no salt added.’ Try Swanson Lower Sodium broths and stocks, Campbell’s Heart Healthy soups and Campbell’s Condensed Unsalted soups, as easy swaps when cooking.
• Read and compare nutrition labels to find the lower sodium option for sneaky sources of sodium like tortillas, shrimp, condiments, and even cheese.

• Experiment by adding flavor with herbs and spices.
• Add an acid like lemon juice or vinegar to help cut salt but maintain flavor.

Choosing healthy fats

Fat adds richness and depth to dishes, provides flavor and texture, and creates a satisfying mouthfeel. Fat is also necessary for cooking techniques like sautéing, frying, and baking, where it can help foods brown and develop complex flavors.

While it is important in cooking, the source of dietary fat can matter to your health. The Dietary Guidelines for Americans recommends limiting saturated fats like butter, cream, animal fat, and coconut oil and choosing unsaturated fats like nuts, seed oils, and olive oil instead. Here’s some tips on how to manage saturated fat in your home cooking.

• Choose plant-based fats that are liquid at room temperature more often. Swap out butter for heart-healthy options like olive oil or avocado oil. For example, sauté vegetables in olive oil instead of butter.
• Try lower sodium broth in place of butter and cream when making mashed potatoes.
• When cooking with full fat dairy, experiment with using less or swapping in a reduced fat dairy option. For example, use low-fat Greek yogurt instead of sour cream or use slightly less full fat dairy. Try this Shortcut Butter Chicken.
• Use whole milk or half and half instead of heavy cream in casseroles and one pot dishes. This can help you keep the creamy texture and flavor in a recipe while still cutting back on saturated fat.
• Choose leaner meats such as skinless chicken or turkey, or try plant-based proteins like beans, lentils, and soy products. For example, make a turkey chili or a lentil stew.

Enjoy more plant protein

Don’t overlook the power of plant protein in your cooking. Plant-based foods like beans, lentils, nuts, seeds, tofu, and whole grains provide protein, along with additional nutrients like fiber, vitamins, and minerals. They also tend to be less expensive than animal sources. Below are some tips to add more plant protein sources in your dishes.

• Add more beans to dishes that already use them like many chilis, soups, and stews.
• Reduce or replace ground meat in a recipe with lentils like in this Sweet Potato and Lentil Tacos recipe.
• Let plant protein take center stage like in this Spicy Tomato Chickpea Curry.
• Add nuts and seeds or nutritional yeast to your salads. Top your oatmeal or yogurt with almonds or chia seeds.

Small changes can help us build and maintain healthier habits over time without sacrificing flavor. We hope our tips for managing sodium, choosing healthier fats, and incorporating more plant protein in your recipes help you on your wellness journey.