Resources
Substitutions
Mayonnaise
1 cup mayonnaise = 1 cup sour cream OR 1 cup yogurt
Sour Cream
Good substitutions for 1 cup of sour cream:
1 cup plain yogurt
OR mix 1 tablespoon lemon juice or vinegar with enough cream to make 1 cup
OR mix 3/4 cup buttermilk with 1/3 cup margarine
1 cup plain yogurt
OR mix 1 tablespoon lemon juice or vinegar with enough cream to make 1 cup
OR mix 3/4 cup buttermilk with 1/3 cup margarine
Whole Milk
For 1 cup whole milk, substitute:
1/4 cup dry milk powder plus1 cup water OR 2/3 cup evaporated milk plus 1/3 cup water
1/4 cup dry milk powder plus1 cup water OR 2/3 cup evaporated milk plus 1/3 cup water
Self-Rising Flour
Replace 1 cup self-rising flour with:
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt
View more substitutions...
7/8 cup flour, 1 1/2 teaspoons baking powder, and 1/2 teaspoon salt
Tips
Quick & Easy Meals with Ground Beef
TACO SOUP
In a pot, add: 1 pound browned ground beef, 1 can whole kernel corn, 1 c Rotel 2 cans beans (drained/rinsed), 1 packet original ranch dressing mix, 1 packet low-sodium taco seasoning mix (see recipe below).
270 calories / 8g fat / 40mg cholesterol / 390mg sodium 27g carbohydrates / 10g fiber / 19g protein
Mix two defrosted packages of hamburger meat into a bowl. Add spices of your choice. Form patties and cook in a skillet or on the grill until no pink is present or meat thermometer registers 160 degrees Farenheit.
320 calories / 14g fat / 75mg cholesterol / 270mg sodium / 21g carbohydrates / 1g fiber / 26g protein
STUFFED BELL PEPPERS
Place hollow peppers into a pot of boiling water for 3-6 minutes until soft. Put on towel to drain. put together a mixture of prepared rice, browned hamburger meat and diced tomatoes. Fill each pepper with mixture. Place filled peppers in an oven-safe casserole dish. Pour tomato sauce over peppers. Bake in a preheated oven for about 20 minutes until heated through.
300 calories / 8g fat / 50mg cholesterol / 25mg sodium / 38g carbohydrates / 4g fiber / 20g protein
SPAGHETTI & MEAT SAUCE
Combine coked pasta, browned ground beef and spagheti sauce in pan. Heat through.
310 calories / 6g fat / 25mg cholesterol / 40mg sodium / 47g carbohydrates / 3g fiber / 16g protein
BEEF TOSTADAS
Place a thin layer of refried beans on a tostada shell. Top with crumbled, browned ground beef and your favorite fresh vegetables like tomatoes, jalepenos, onions, cheese, lettuce, etc.
260 calories / 14g fat / 70mg cholesterol / 170mg sodium / 8g carbohydrates / 3g fiber / 23g protein
In a pot, add: 1 pound browned ground beef, 1 can whole kernel corn, 1 c Rotel 2 cans beans (drained/rinsed), 1 packet original ranch dressing mix, 1 packet low-sodium taco seasoning mix (see recipe below).
270 calories / 8g fat / 40mg cholesterol / 390mg sodium 27g carbohydrates / 10g fiber / 19g protein
- Low-Sodium Taco Seasoning Mix
Use as lower sodium alternative for Mexican-style dishes. Combine all of the following ingredients and then store in an airtight container. 1 teaspoon instant minced onion, 1 teaspon chili powder, 1/2 teaspoon cumin powder, 1/2 teaspoon crushed red pepper, 1/2 teaspoon instant minced garlic, 1/2 teaspoon cornstarch and 1/4 teaspoon oregano.
Mix two defrosted packages of hamburger meat into a bowl. Add spices of your choice. Form patties and cook in a skillet or on the grill until no pink is present or meat thermometer registers 160 degrees Farenheit.
320 calories / 14g fat / 75mg cholesterol / 270mg sodium / 21g carbohydrates / 1g fiber / 26g protein
STUFFED BELL PEPPERS
Place hollow peppers into a pot of boiling water for 3-6 minutes until soft. Put on towel to drain. put together a mixture of prepared rice, browned hamburger meat and diced tomatoes. Fill each pepper with mixture. Place filled peppers in an oven-safe casserole dish. Pour tomato sauce over peppers. Bake in a preheated oven for about 20 minutes until heated through.
300 calories / 8g fat / 50mg cholesterol / 25mg sodium / 38g carbohydrates / 4g fiber / 20g protein
SPAGHETTI & MEAT SAUCE
Combine coked pasta, browned ground beef and spagheti sauce in pan. Heat through.
310 calories / 6g fat / 25mg cholesterol / 40mg sodium / 47g carbohydrates / 3g fiber / 16g protein
BEEF TOSTADAS
Place a thin layer of refried beans on a tostada shell. Top with crumbled, browned ground beef and your favorite fresh vegetables like tomatoes, jalepenos, onions, cheese, lettuce, etc.
260 calories / 14g fat / 70mg cholesterol / 170mg sodium / 8g carbohydrates / 3g fiber / 23g protein
Salt-Free Seasoning Recipe
1 teaspoon oregano 1/2 teaspoon ginger, ground
1 teaspoon coriander seed 1 teaspoon basil
1 teaspoon dry mustard 1/2 teaspoon cumin
1 teaspoon rosemary 1 teaspoon paprika
1 teaspoon onion powder 1 1/2 teaspoon celery seed
1/2 teaspoon cayenne pepper 1 teaspoon thyme
1 teaspoon garlic powder 1 teaspoon dill weed
Combine all ingredients and store in an airtight container.
Makes 1 packet
1 teaspoon coriander seed 1 teaspoon basil
1 teaspoon dry mustard 1/2 teaspoon cumin
1 teaspoon rosemary 1 teaspoon paprika
1 teaspoon onion powder 1 1/2 teaspoon celery seed
1/2 teaspoon cayenne pepper 1 teaspoon thyme
1 teaspoon garlic powder 1 teaspoon dill weed
Combine all ingredients and store in an airtight container.
Makes 1 packet
Spice and Herb Pairings
Beef - bay leaf, nutmeg, onion, pepper, sage, thyme
Pork - garlic, onion, sage, pepper, oregano
Chicken - ginger, oregano, paprika, poultry seasoning, rosemary, sage, thyme
Fish - curry powder, dill, lemon juice, paprika, pepper
Carrots - cinnamon, cloves, nutmeg, rosemary, sage
Corn - cumin curry powder, onion, paprika, parsley
Green beans - dill, curry powder, lemon juice, oregano, thyme
Green peas - ginger, onion, parsley, sage
Potatoes - dill, garlic, onion, paprika, parsley, sage
Summer Squash - cloves, curry powder, nutmeg, rosemary, sage
Winter Squash - cinnamon, ginger, nutmeg, onion
Tomatoes - basil, bay leaf, dill, onion, oregano, parsley pepper
Pork - garlic, onion, sage, pepper, oregano
Chicken - ginger, oregano, paprika, poultry seasoning, rosemary, sage, thyme
Fish - curry powder, dill, lemon juice, paprika, pepper
Carrots - cinnamon, cloves, nutmeg, rosemary, sage
Corn - cumin curry powder, onion, paprika, parsley
Green beans - dill, curry powder, lemon juice, oregano, thyme
Green peas - ginger, onion, parsley, sage
Potatoes - dill, garlic, onion, paprika, parsley, sage
Summer Squash - cloves, curry powder, nutmeg, rosemary, sage
Winter Squash - cinnamon, ginger, nutmeg, onion
Tomatoes - basil, bay leaf, dill, onion, oregano, parsley pepper
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May not be available on all platforms such as iOS, Android, Blackberry and Windows
View more tips...
Fooducate
My Fitness Pal
Lose it
Livestrong
Mediquation
Sports Nutrition
Weight Watchers
All Recipes
Calorie Tracker
Fast Food Calories
I Map My Fitness
My Plate
My Net Diary
Nike Training Club
Nutrition Workbench
Osteoporosis
Run Keeper
Tap and Track
The Snack App
Waterlogged
WebMD
Weight Los
Whole Foods
May not be available on all platforms such as iOS, Android, Blackberry and Windows