Tips & Tidbits

My Best Healthy Exchanges Tips and Tidbits

Measurements, General Cooking Tips, and Basic Ingredients

The word moderation best describes my use of fats, sugar substitutes, and sodium in these recipes. Wherever possible, I've used cooking spray for sauteing and for browning meats and vegetables. I also use reduced-calorie margarine and no-fat mayonnaise and salad dressings. Lean ground turkey or ground beef can be used in the recipes. Just be sure whatever you choose is at least 90 percent lean.

     I've also included small amounts of sugar and brown sugar substitutes as the sweetening agent in many of the recipes. I don't drink a hundred cans of soda a day or eat enough artificially sweetened foods in a 24-hour time period to be troubled by sugar substitutes. But if this is a concern of yours and you do not need to watch your sugar intake, you can always replace the sugar substitutes with processed sugar and the sugar-free products with regular ones. 

     I created my recipes knowing they would also be used by hypoglycemics, diabetics, and those concerned about triglycerides. If you choose to use sugar instead, be sure to count the additional calories. 

     A word of caution when cooking with sugar substitutes: Use saccharin-based sweeteners when heating or baking. In recipes that don't require heat, Aspertame (known as NutraSweet) works well in uncooked dishes but leaves an aftertaste in baked products. 

     I'm often asked why I use an 8-by-8-inch baking dish in my recipes. It's for portion control. If the recipe says it serves four just cut down the center, turn the dish, and cut again. Like magic, there's your serving. Also, if this is the only recipe you are preparing requiring an oven, the square dish fits into a tabletop toaster oven easily and energy can be conserved. 

     To make life even easier, whenever a recipe calls for ounce measurements (other than raw meats) I've included the closest cup equivalent. I need to use my scale daily when creating recipes, so I've measured for you at the same time. 

     Most of the recipes are for 4 to 6 servings. If you don't have that many to feed, do what I do: freeze individual portions. Then all you have to do is choose something from the freezer and take it to work for lunch or have your evening meals prepared in advance for the week. In this way, I always have something on hand that is both good to eat and good for me. 

     Unless a recipe includes hard-boiled eggs, cream cheese, mayonnaise, or raw vegetable or fruit, the leftovers should freeze well. (I've marked recipes that freeze well with the symbol of a snowflake. *) This includes most of the cream pies. Divide any recipes up into individual servings and freeze for your own "TV" dinners. 

     Another good idea is cutting leftover pie into individual pieces and freezing each one separately in a small Ziploc freezer bag. Then the next time you want to thaw a piece of pie for yourself, you don't have to thaw the whole pie. It's great this way for brown-bag lunches, too. Just pull a piece out of the freezer on your way to work and by lunchtime you will have a wonderful dessert waiting for you. 

      Unless I specify "cover" for simmering or baking, prepare my recipes uncovered. Occasionally you will read a recipe that asks you to cover a dish for a time, then to uncover, so read the directions carefully to avoid confusion--and to get the best results. 

     Low-fat cooking spray is another blessing in a Healthy Exchanges kitchen. It's currently available in three flavors...

• Olive-oil flavored when cooking Mexican, Italian, or Greek dishes
• Butter flavored when the hint of butter is desired
• Regular for everything else

     A quick spray of the butter-flavored kind makes air-popped popcorn a low-fat taste treat, or try it as a butter substitute on steaming hot corn on the cob. One light spray of the skillet when browning meat will convince you that you're using "old fashioned fat", and a quick coating of the casserole dish before you add the ingredients will make serving easier and clean up quicker. 

     I use reduced-sodium canned chicken broth in place of dry bouillon to lower the sodium content. The intended flavor is still present in the prepared dish. As a reduced-sodium beef broth is not currently available (at least not in DeWitt, Iowa), I use the canned regular beef broth. The sodium content is still lower than regular dry bouillon. 

     Whenever cooked rice or pasta is an ingredient, follow the package directions, but eliminate the salt and/or margarine called for. This helps lower the sodium and fat content. It tastes just fine; trust me on this. 

     Here's another tip: When cooking rice or noodles, why not cook extra "for the pot"? After you use what you need, store leftover rice in a covered container (where it will keep for a couple of days). With noodles like spaghetti or macaroni, first rinse and drain as usual, then measure out what you need. Put the leftovers, covered with water, in a bowl, then store in the refrigerator, covered, until they're needed. Then, measure out what you need, rinse and drain them, and they're ready to go. 

     Does your pita bread often tear before you can make a sandwich? Here's my tip to make it open easily: cut the bread in half, put the halves in the microwave for about 15 seconds, and they will open up by themselves. Voila!

     When chunky salsa is listed as an ingredient, I leave the degree of "heat" up to your personal taste. In our house, I'm considered a wimp . I go for the "mild" while Cliff prefers "extra-hot." How do we compromise? I prepare the recipe with mild salsa because he can always add a spoonful or two of the hotter version to his serving, but I can't enjoy the dish if it's too spicy for me. 

Proteins

I use eggs in moderation. I enjoy the real thing on an average of three to four times a week. So, my recipes are calculated on using whole eggs. However, if you choose to use egg substitute in place of the egg, the finished product will turn out just fine and the fat grams per serving will be even lower than those listed. 

     If you like the look, taste, and feel of hard-boiled eggs in salads but haven't been using them because of the cholesterol in the yolks, I have a couple of alternatives for you. (1) Pour an 8-ounce carton of egg substitute into a medium skillet sprayed with cooking spray. Cover skillet tightly and cook over low heat until substitute is just set, about 10 minutes. Uncover and cool completely. Chop set mixture. This will make about 1 cup of chopped egg. (2) Even easier is to hard-boil "real eggs," toss the yolk away, and chop the white. Either way, you don't deprive yourself of the pleasure of egg in your salad.

     In most recipes calling for egg substitutes, you can use 2 egg whites in place of the equivalent of 1 egg substitute. Just break the eggs open and toss the yolks away. I can hear some of you already saying, "But that's wasteful!" Well, take a look at the price on the egg substitute package (which usually has the equivalent of 4 eggs in it), then look at the price of a dozen eggs, from which you'd get the equivalent of 6 egg substitutes. Now, what's wasteful about that?

     Whenever I include cooked chicken in a recipe, I use roasted white meat without skin. Whenever I include roast beef or pork in a recipe, I use the loin cuts because they are much leaner. However, most of the time, I do my roasting of all the meats at the local deli. I just ask for a chunk of their lean roasted meat, 6 or 8 ounces, and ask them not to slice it. When I get home, I cube or dice the meat and am ready to use it in my recipe. The reason I do this is threefold. (1) I'm getting just the amount I need without leftovers. (2) I don't have the expense of heating the oven. (3) I'm not throwing away the bone, gristle, and fat I'd be cutting away from the meat. Overall, it is probably cheaper to "roast" it the way I do. 

     Did you know that you can make an acceptable meat loaf without using egg for the binding? Just replace every egg with 1/4 cup of liquid. You could use beef broth, tomato sauce, even applesauce, to name just a few alternatives. For meat loaf to serve 6, I always use 1 pound of extra-lean ground beef or turkey, 6 tablespoons of dried fine bread crumbs, and 1/4 cup of the liquid, plus anything else healthy that strikes my fancy at the time. I mix well and place the mixture in an 8-by-8-inch baking dish or 9-by-5-inch loaf pan sprayed with cooking spray. Bake uncovered at 350 degrees for 35 to 50 minutes (depending on the added ingredients). You will never miss the egg.

     Anytime you are browning ground meat for a casserole and want to get rid of almost all the excess fat, just place the uncooked meat loosely in a plastic colander. Set the colander in a glass pie plate. Place in microwave and cook on HIGH for 3 to 6 minutes (depending on the amount being browned), stirring often. Use as you would for any casserole. You can also chop up onions and brown them with the meat if you want to.

Milk and Yogurt

Take it from me--nonfat dry milk powder is great! I do not use it for drinking, but I do  use it for cooking. Three good reasons why:

1.  It is very inexpensive.
2.  It does not sour because you use it only as needed. Store the box in your refrigerator or freezer and it will keep almost forever. 
3.  You can easily add extra calcium to just about any recipe without added liquid. 

I consider nonfat dry milk powder one of Mother Nature's modern-day miracles of convenience. But do purchase a good national name brand (I like Carnation), and keep it fresh by proper storage. 

     In many of my pies and puddings, I use nonfat dry milk powder and water instead of skim milk. Usually I call for 2/3 cup nonfat dry milk powder and 1 1/4 to 1 1/2 cups water or liquid. This way I can get the nutrients of two cups of milk, but much less liquid, and the end result is much creamier. Also, the recipe sets up more quickly, usually in 5 minutes or less. So if someone knocks at your door unexpectedly at mealtime, you can quickly throw a pie together and enjoy it minutes later. 

     You can make your own "sour cream" by combing 3/4 cup plain fat-free yogurt with 1/3 cup nonfat dry milk powder. What occurs by doing this is fourfold: (1) The dry milk stabilizes the yogurt and keeps the why from separating. (2) The dry milk slightly helps to cut the tartness of the yogurt. (3) It's still virtually fat free. (4) The calcium has been increased by 100 percent. Isn't it great how we can make that distant relative of sour cream a first kissin' cousin by adding nonfat dry milk powder? Or, if you place 1 cup of plain fat-free yogurt in sieve lined with a coffee filter, and place the sieve over a small bowl and refrigerate for about 6 hours, you will end up with a very good alternative for sour cream. To stabilize yogurt when cooking or baking with it, just add 1 teaspoon cornstarch to every 3/4 cup yogurt. 

     If a recipe calls for evaporated skim milk and you don't have any in the cupboard, make your own. For every 1/2 cup evaporated skim milk needed, combine 1/3 cup nonfat dry milk powder and 1/2 cup water. Use as you would evaporated skim milk. 

     You can also make you own sugar-free and fat-free sweetened condensed milk at home. combine 1 1/3 cups nonfat dry milk powder and 1/2 cup cold water in a 2-cup glass measure. cover and microwave on HIGH until mixture is hot but not boiling. Stir in 1/2 cup Splenda. Cover and refrigerate at least 4 hours. This mixture will keep for up to two weeks in the refrigerator. Use in just about any recipe that calls for sweetened condensed milk. 

     For any recipe that calls for buttermilk, you might want to try Jo's Buttermilk: Blend one cup of water and 2/3 cup dry milk powder (the nutrients of two cups of skim milk). It'll be thicker than this mixed-up milk usually is, because it's doubled. Add 1 teaspoon white vinegar and stir, then let it sit for at least 10 minutes. 

     One of my subscribers was looking for a way to further restrict salt intake and needed a substitute for cream of mushroom soup. For many of my recipes, I use Healthy Request Cream of Mushroom Soup, as it is a reduced-sodium product. The label suggest two servings per a can, but I usually incorporate the soup into a recipe serving at least four. By doing this, I've reduced the sodium in the soup by half again. 

     But if you must restrict your sodium even more, try making my Healthy Exchanges Creamy Mushroom Sauce. Place 1 1/2 cups evaporated skim milk and 3 tablespoons flour in a covered jar. Shake well and pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add 1/2 cup canned sliced mushrooms, rinsed and drained. Cook over medium heat, stirring often, until mixture thickens. Add any seasonings of your choice. You can use this sauce in any recipe that calls for one 10 3/4-ounce can of cream of mushroom soup. 

     Why did I choose these proportions and ingredients?

• 1 1/2 cups evaporated skim milk is the amount in one can.
• It's equal to three milk choices or exchanges.
• It's the perfect amount of liquid and flour for a medium cream sauce. 
• 3 tablespoons flour is equal to one Bread/Starch choice or exchange.
• Any leftovers will reheat beautifully with flour-based sauce, but not with a cornstarch base.
• The mushrooms are one vegetable choice or exchange. 
• This sauce is virtually fat free, sugar free, and sodium free. 

Fruits and Vegetables

If you want to enjoy a "fruit shake" with some pizazz, just combine soda water and unsweetened fruit juice in a blender. Add crushed ice. Blend on High until thick. Refreshment without guilt.

     You'll see that many recipes use ordinary canned vegetables. They're much cheaper than reduced-sodium versions, and once you rinse and drain them, the sodium is reduced anyway, I believe in saving money wherever possible so we can afford the best fat-free and sugar-free products as they come onto the market.

     All three kinds of vegetables--fresh, frozen, and canned-- have their place in a healthy diet. My husband, Cliff, hates the taste of frozen or fresh green beans, thinks the texture is all wrong, so I use canned green beans instead. In this case, canned vegetables have their proper place when I'm feeding my husband. If someone in your family has a similar concern, it's important to respond to it so everyone can be happy and enjoy the meal.

     When I use fruits or vegetables like apples, cucumbers, and zucchini, I wash them really well and leave the skin on. It provides added color, fiber, and attractiveness to any dish. And, because I use processed flour in my cooking, I like to increase the fiber in my diet by eating my fruits and vegetables in their closest-to-natural state.

     To help keep fresh fruits and veggies fresh, just give them a quick "shower" with lemon juice. The easiest way to do this is to pour purchased lemon juice into a kitchen spray bottle and store in the refrigerator. Then, everything you use fresh fruits or vegetables in a salad or dessert, simply give them a quick spray with your "lemon spritzer." You just might be amazed by how well this little trick keeps your produce from turning brown so fast. You may also want to purchase Fruit Fresh, which helps keep bananas and apples from turning brown.

     The next time you warm canned vegetables such as carrots or green beans, drain and heat the vegetables in 1/4 cup beef or chicken broth. It gives a nice variation to an old standby. Here's how a simple white sauce for vegetables and casseroles can be made without using added fat: Spray a medium saucepan with butter-flavored cooking spray. Place 1 1/2 cups evaporated skim milk, and 3 tablespoons flour in a covered jar. Shake well. Pour into sprayed saucepan and cook over medium heat until thick, stirring constantly. Add salt and pepper to taste. You can also add 1/2 cup canned drained mushrooms and/or 3 ounces (3/4 cup) shredded reduced-fat cheese. Continue cooking until cheese melts.

     Zip up canned or frozen green beans and chunky salsa: 1/2 cup to 2 cups beans. Heat thoroughly. Chunky salsa also makes a wonderful dressing on lettuce salads. It only counts as a vegetable, so enjoy.

     Another wonderful South of the Border dressing can be stirred up by using 1/2 cup chunky salsa and 1/4 cup fat-free Ranch dressing. Cover and store in your refrigerator. Use as a dressing for salads or as a topping for baked potatoes.

     For gravy with all the "old time" flavor but without the extra fat, try this almost effortless way to prepare it. (It's almost as easy as opening up a store-bought jar.) Pour the juice off your roasted meat, then set the roast aside to "rest" for about 20 minutes. Place the juice in an uncovered cake pan or other large flat pan (we want the large air surface to speed up the cooling process) and put it in the freezer until the fat congeals on top and you can skim it off. Or, if you prefer, use a skimming pitcher purchased at your kitchen gadget store. Either way, measure about 1 1/2 cups skimmed broth and pour into a medium saucepan. Cook over medium heat until heated though, about 5 minutes. In a covered jar, combine 1/2 cup water or cooled potato broth and 3 tablespoons flour. Shake well. Pour flour mixture into warmed juice. Combine well using a wire whisk. Continue cooking until gravy thickens, about 5 minutes. Season with salt and pepper to taste.

     Why did I use flour instead of cornstarch? Because any leftovers will reheat nicely with the flour base and would not with a cornstarch base. Also, 3 tablespoons of flour works out to 1 Bread/Starch exchange. This virtually fat-free gravy makes about 2 cups, so you could spoon about 1/2 cup gravy on your low-fat mashed potatoes and only have to count your gravy as 1/4 Bread/Starch exchange.

Desserts

Thaw lite whipped topping in the refrigerator overnight. Never try to force the thawing by stirring or using a microwave to soften. Stirring it will remove the air from the topping that gives it the lightness and texture we want, and there's not enough fat in it to survive being heated.

     How can I frost an entire pie with just 1/2 cup of whipped topping? First, don't use an inexpensive brand. I use Cool Whip Lite or La Creme Lite. Make sure the topping is fully thawed. Always spread from the center to the sides using a rubber spatula. This way, 1/2 cup topping will literally cover an entire pie. Remember, the operative word is frost; don't pile the entire container on top of the pie!

     Here's a way to extend the flavor (and oils) of purchased whipped topping: Blend together 3/4 cup plain nonfat yogurt and 1/3 cup nonfat dry milk powder. Add sugar substitute to equal 2 tablespoons sugar, 1 cup Cool Whip Lite and 1 teaspoon of the flavoring of your choice (vanilla, coconut, or almond are all good choices). Gently mix and use as you would whipped topping. The texture is almost a cross between marshmallow cream and whipping cream. This is enough to mound high on a pie.

     For a different taste when preparing sugar-free instant pudding mixes, use 3/4 cup plain fat-free yogurt for one of the required cups of milk. Blend as usual. It will be thicker and creamier. And, no it doesn't taste like yogurt. Another variation for the sugar-free instant vanilla pudding is to use 1 cup skim milk and 1 cup crushed pineapple juice. Mix as usual.

     For a special treat that taste anything but "diet," try placing spreadable fruit in a container and microwave for about 15 seconds. Then pour the melted fruit spread over a serving of nonfat ice cream or frozen yogurt. One tablespoon of spreadable fruit is equal to 1 fruit serving. Some combinations to get you started are apricot over chocolate ice cream, strawberry over strawberry ice cream, or any flavor over vanilla. Another way I use spreadable fruit is to make a delicious topping for a cheesecake or angle food cake. I take 1/2 cup of fruit and 1/2 cup Cool Whip Lite and blend the two together with a teaspoon of coconut extract.

     Here's a really good topping for the fall of the year. Place 1 1/2 cups unsweetened applesauce in a medium saucepan or 4-cup glass measure. Stir in two tablespoons raisins, 1 teaspoon apple pie spice, and two tablespoons Cary's sugar-free maple syrup. Cook over medium heat on the stove or process on HIGH in microwave until warm. Then spoon about 1/2 cup warm mixture over pancakes, French toast, or fat-free and sugar-free vanilla ice cream. It's as close you will get to guilt-free apple pie!

     A quick yet tasty way to prepare strawberries for shortcake is to place about 3/4 cup of sliced strawberries, 2 tablespoons Diet Mountain Dew, and sugar substitute to equal 1/4 cup sugar in a blender container. Process on Blend until mixture is smooth. Pour mixture into bowl. Add 1 1/4 cups sliced strawberries and mix well. Cover and refrigerate until ready to serve with shortcakes.

     The next time you are making treats for the family, try using unsweetened applesauce for some or all of the required oil in the recipe. For instance, if the recipe calls for 1/2 cup cooking oil, use 1/2 cup applesauce. It works and most people will not even notice the difference. It's great in purchased cake mixes, but so far I haven't been able to figure out a way to deep-fat fry with it!

     Another trick I often use is to include tiny amounts of "real people" food, such as coconut, but extend the flavor by using extracts. Try it--you will be surprised by how little of the real thing you can use and still feel you are not being deprived. 

     If you are preparing a pie filling that has ample moisture, just line graham crackers in the bottom of a 9-by-9-inch cake pan. Pour the filling over the top of the crackers. Cover and refrigerator until the moisture has had enough time to soften the crackers. Overnight is best. This eliminates the added fats and sugars of a piecrust.

     When stirring fat-free cream cheese to soften it, use only a sturdy spoon, never an electric mixer. The speed of a mixer can cause the cream cheese to lose it's texture and become watery.

     Did you know you can make your own fruit-flavored yogurt? Mix 1 tablespoon of any flavor of spreadable fruit spread with 3/4 cup plain yogurt. It's every bit as tasty ad much cheaper. You can also make your own lemon yogurt by combining 3 cups plain fat-free yogurt with 1 tub Crystal Light lemonade powder. Mix well, cover, and store in refrigerator. I think you will be pleasantly surprised by the ease, cost, and flavor of this "made from scratch" calcium-rich treat. P.S.: You can make any flavor you like by using any of the Crystal Light mixes--Cranberry? Iced tea? You decide.

     Sugar-free puddings and gelatins are important to many of my recipes, but if you prefer to avoid sugar substitutes, you could still prepare the recipes with regular puddings or gelatins. The calories will be higher, but you will still be cooking low-fat. 

     When a recipe calls for chopped nuts (and you only have whole ones), who wants to dirty the food processor just for a couple of tablespoons? You could try to chop them using your cutting board, but be prepared for bits and pieces to fly all over the kitchen. I use "Grandma's food processor." I take the biggest nuts I can find, put them in a small glass bowl, and chop them into chunks just the right size using a metal biscuit cutter.

     If you have a leftover muffin and are looking for something a little different for breakfast, you can make a "breakfast sundae." Crumble the muffin into a cereal bowl. Sprinkle a serving of fresh fruit over it and top with a couple of tablespoons nonfat plain yogurt sweetened with sugar substitute and your choice of extract. The thought of it just might make you jump out of bed with a smile on your face. (Speaking of muffins, did you know that if you fill the unused muffin wells with water when baking muffins, you help ensure more even baking and protect the muffin pan at the same time?) Another muffin hint: lightly spray the inside of paper baking cups with butter-flavored cooking spray before spooning the muffin batter into them. Then you won't end up with paper clinging to your fresh-baked muffins.

     The secret of making good meringues without sugar is to use 1 tablespoons of Splenda for every egg white, and a small amount of extract. Use 1/2 to 1 teaspoon for the batch. Almond, vanilla, and coconut are all good choices. Use the same amount of cream of tartar you usually do. Bake the meringue in the same old way. Don't think you can't have meringue pies because you can't eat sugar. You can, if you do it my way. (Remember that egg whites whip up best at room temperature.)

Homemade or Store-Bought

I've been asked which is better for you, homemade from scratch or purchased foods. My answer is both! They each have a place in a healthy lifestyle, and what that place is has everything to do with you.

     Take piecrusts, for instance. If you love spending your spare time in the kitchen preparing foods, and you're using low-fat, low-sugar, and reasonably low-sodium ingredients, go for it! But if, like so many people, your time is limited and you've learned to read labels, you could be better off using purchased foods.

     I know that when I prepare a pie (and I experiment with a couple of pies each week, because this is Cliff's favorite dessert), I use a purchased crust. Why? Mainly because I can't make a good-tasting piecrust that is lower in fat than the brands I use. Also, purchased piecrusts fit my rule of "if it takes longer to fix than to eat, forget it!"

     I've checked the nutrient information for the purchased piecrust against recipes for traditional and "diet" piecrusts, using my computer software program. The purchased crust calculated lower in both fat and calories! I have tried some low-fat and low-sugar recipes, but they just didn't spark my taste buds, or were so complicated you needed and engineering degree just to get the crust in the pie plate.

     I'm very happy with the purchased piecrusts in my recipes, because the finished product rarely, if ever, has more than 30 percent of total calories coming from fat. I also believe that we have to prepare foods our families and friends will eat with us on a regular basis and not feel deprived, or we've wasted our time, energy, and money.

     I could use a purchased "lite" pie filling, but instead I make my own. Here I can save both fat and sugar, and still make the filling almost as fast as opening a can. The bottom line" know what you have to spend when it comes to both time and fat/sugar calories, then make the best decision you can for you and your family. And don't go without an occasional piece of pie because you think it isn't necessary. A delicious pie prepared in a healthy way is one of the simple pleasures of life. It's a little thing, but it can make all the difference between just getting by with the bare minimum and living a full and healthy lifestyle.

     Many people have experimented with my tip about substituting applesauce and artificial sweetener for butter and sugar, but what if you aren't satisfied with the result? One woman wrote to me about a recipe for her grandmother's cookies that called for 1 cup butter and 1 1/2 cups sugar. Well, any recipe that depends on as much butter and sugar as this one does is generally not a good candidate for "healthy exchanges." The original recipe needed a large quantity of fat to produce the crisp cookies just like the ones Grandma made.

     Unsweetened applesauce can be used to substitute for vegetable oil with varying degrees of success, but not to replace butter, lard, or margarine. If your recipe calls for 1/2 cup oil or less, and it's a quick bread, muffin, or bar cookie, replacing the oil with applesauce should work. If the recipe calls for more than 1/2 cup oil, then experiment with half oil, half applesauce. You've still made the recipe healthier, even if you haven't removed all the oil from it.

     Another rule for healthy substitution: up to 1/2 cup sugar of less can be replaced by an artificial sweetener (like Sugar Twin, Sprinkle Sweet, Splenda, or Stevia) that can withstand the heat of baking. If it requires more than 1/2 cup sugar, cut the amount needed by 75 percent and use 1/2 cup sugar substitute and sugar for the rest. Other options: reduce the butter and sugar by 25 percent and see if the finished product still satisfies you in taste and appearance. Or, make the cookies just like Grandma did, realizing they are part of your family's holiday tradition. Enjoy a moderate serving of a couple of cookies once or twice during the season, and just forget about them the rest of the year. 

     I'm sure you'll add to this list of cooking tips as you begin preparing Healthy Exchanges recipes and discover how easy it can be to adapt your own favorite recipes using these ideas and your own common sense.