Resources
Substitutions
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
Butter (salted)
1 cup of butter (salted) can be replaced with:
1 cup shortening and 1/2 teaspoon salt OR 7/8 cup vegetable oil and 1/2 teaspoon salt
1 cup shortening and 1/2 teaspoon salt OR 7/8 cup vegetable oil and 1/2 teaspoon salt
Evaporated Milk
1 cup evaporated Milk can be substituted with 1 cup light cream.
Ketchup
For 1 cup of ketchup, use:
1 cup tomato sauce, 1 teaspoon vinegar & 1 tablespoon sugar
View more substitutions...
1 cup tomato sauce, 1 teaspoon vinegar & 1 tablespoon sugar
Tips
Quick & Easy Meals with Roast Beef
BBQ BEEF SANDWICH
Prepare roast in crockpot or oven. Let cool. Shred beef and add barbecue sauce. Place on sandwich bread or bun.
400 calories / 7g fat / 45mg cholesterol / 440mg sodium / 41g carbohydrates / 8g fiber / 27g protein
SHEPHERD'S PIE
Combine 1 pound cooked roast beef, 1 chopped onion, 1 box cream of mushroom soup, 1 tablespoon ketchup, 1 can drained/rinsed peas and carrots and 1/8 teaspoon pepper, into skillet and heat through. Spoon beef mixture into 9-inch pie plate. Prepare 2 cups instant potatoes and spoon over beef mixture. Bake at 400 degrees for 15 minutes.
190 calories / 5g fat / 40mg cholesterol / 250mg sodium / 20g carbohydrates / 3g fiber / 17g protein
CURRIED BEEF SALAD
Add following ingredients to bowl: 3 cups cubed roast, 1 1/2 cups red grapes (halved), 4 celery ribs (chopped). In a separate bowl, combine 2/3 cup mayonnaise, 2 tablespoons lemon juice and 1 teaspoon curry powder. Pour the wet ingredients over the dry and toss to coat. Refrigerate for about an hour, then add 1/2 cup chopped peanuts and serve.
240 calories / 10g fat / 70mg cholesterol / 210mg sodium / 11g carbohydrates / 2g fiber / 26g protein
SHREDDED BEEF TACOS
Make tacos using pre-cooked roast and add vegetables and cheese.
270 calories / 11g fat / 40mg cholesterol / 20mg sodium / 14g carbohydrates / 3g fiber / 18g protein
SHREDDED BEEF QUESADILLAS
Use pre-cooked roast and place inside a tortilla and add vegetables. Eat hot or cold.
360 calories / 9g fat / 45mg cholesterol / 190mg sodium / 27g 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
Estimating Food Portions
(when measuring utensils aren't available)
1 cup of cereal flakes = adult fist
1/2 cup cooked rice/pasta = 2 baseballs
1 medium bake potato = adult fist
1 cup fresh fruit = baseball
1 oz cheese = 4 dice
1 tablespoon peanut butter = half a ping-pong ball
3 oz meat = deck of cards
3 oz grilled fish = checkbook
ChooseMyPlate.gov
Ten tips for incorporating these principles in your diet:
1 cup of cereal flakes = adult fist
1/2 cup cooked rice/pasta = 2 baseballs
1 medium bake potato = adult fist
1 cup fresh fruit = baseball
1 oz cheese = 4 dice
1 tablespoon peanut butter = half a ping-pong ball
3 oz meat = deck of cards
3 oz grilled fish = checkbook
ChooseMyPlate.gov
Ten tips for incorporating these principles in your diet:
- Balance calories
- Enjoy your food, but eat less
- Avoid oversized portions
- Add foods to eat more often to your grocery list
- Make half your plate fruits and veggies
- Switch to fat-free or low-fat (1%) milk
- Make half your grains whole grains
- Be aware of foods to eat less often
- Compare sodium in foods
- Drink water instead of sugary drinks
Mobile Health Apps
Eat This Not That
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
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