Makeover Magic

New ideas and recipes are lots of fun to try. If you are like me you really get a kick out of trying new things and experimenting with others ideas and then adding my own flair. That's all well and good but there are times when we have a real yearning for our favorites that have followed us through the years and given us pleasure.

Unfortunately those comfort foods can be laden with fat and calories that we'd rather not have. The good news is that there are some painless ways in which to make changes that result in an equally enjoyable end product that is much healthier. Here's an example.

I found just such a recipe on line the other day at the popular site allrecipes.com. Let me share with you changes I'd make to increase its nutritional level.

Pasta Primavera with Italian Sausage
1 (16oz) package uncooked pasta
1 pound hot Italian sausage, cut into 1/2 inch slices
1/2 cup olive oil, divided
4 cloves garlic, diced
1/2 onion, diced
2 small zucchini, sliced
2 small yellow squash, sliced
6 plum tomatoes, chopped
1 green bell pepper, chopped
20 leaves fresh basil
2 teaspoons chicken bouillon
1/2 teaspoon red pepper flakes
1/2 cup grated Parmesan cheese

DIRECTIONS:
1. Bring large pot of water to boil. Put past in pot and cook 8-10 minutes., drain.
2. Put sausage in skillet over medium heat and cook until evenly brown; set aside. Heat 1/4 cup oil in skillet. Stir in garlic and onion and cook until tender. Mix in zucchini, squash, tomatoes, bell pepper and basil. Add bouillon into the mixture. Season with red pepper. Continue cooking for 10 minutes.
3. Mix pasta, sausage and cheese into skillet and heat through. Serves 8.

Let me share with you what I would do to modify this particular recipe to maximize the flavor and minimize the calories.

• Change the ratio of meat to vegetables. Instead of 1 pound of sausage I'd use 1/2 or at most 3/4 pound and then add more of the indicated vegetables and/or more types. Personally I'd include mushrooms, broccoli and different colors of bell peppers
• Use a non-stick spray on a coated pan and then you can use much less oil. Also, keep heat down and allow the vegetables (onion, zucchini, squash, tomatoes and peppers) to release juice keeping the food moistened and avoiding burning of pan. Remember to add the bouillon to intensify the flavor. You can add additional broth (water with bouillon) or use cooking wine.
• Be sure to choose a strongly flavored cheese, preferable freshly grated. In doing so you can use less while maintaining flavor.

Those simple changes illustrate some basic principles that can be used in modifying recipes or changing what you do in all food preparation.

1. Use less of foods that add concentrated sources of fat and calories to food. In this case high fat meat and oil.

2. Add more foods that have lots of nutrients and are low in calories such as vegetables.

3. Change the method used to cook familiar foods. Rather than frying or sauteing (add fat and oil), steam or "cook" in liquids such as broth, juice or wine that don't add fat.

4. Choose foods that have strong flavors and you'll use less of them without compromising flavor

Make changes gradually and no one's palate will ever know. Just ask anyone who has switched from whole to non-fat milk or cut down on salt. It's amazing how we can retrain our sense of taste. The best result is that we begin to enjoy our food more because the real flavor emerges.

Happy Healthy Eating!

Marcia