Making your favorite foods Healthier

1. Making Your Favorite Foods Healthier
In this assignment you will be choosing a recipe of your own choice to :
1. Cook the original recipe, then….
2. Cook the original recipe with at least 2 modifications to make it
healthier; adding less salt, using whole wheat flour, using half the
original amount of butter and substituting apple sauce, using
whole wheat pasta, etc.
Follow the steps below to complete both parts of the assignment. You
will be doing two cooking assignments as listed above as well as:
1. A nutritional analysis and comparison of both recipes.
2. Taste testing for both recipes.
Step 1: Find a favorite recipe that you will use for this assignment.
Keep in mind that you will be cooking the original recipe as well as a
modified healthier version. Preferably this will be a recipe that you or
your family has used before and is not too time consuming (an hour or
less). Your recipe can be anything from dinner to dessert, pasta to pie,
etc. The choice is yours but choose wisely in terms of the time it will
take to make the recipe.

2. Part 1: Cooking Original Recipe
Step 2: Make the original version of your recipe.
Step 3: Take a picture of your original recipe (make sure you or
at least your name is includedsomewhere in the picture).
Step 4: Taste test questions. Have yourself and at least two
other people give you a rating on the taste of your recipe. You
can fill out your results on the chart at the end of this
document.
Taster’s Name Original Recipe
Rate the taste on a scale
of 1-5
1 (don’tlike) 5 (excellent)
Healthy Version
Rate the taste on a scale
of 1-5
1 (don’tlike) 5 (excellent)
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:

3. Part 2: Cooking HealthierVersion of Recipe
Step 5: Make 2 modificationsto your originalrecipe that will
make it healthier. Make sure to write the new recipe down
complete with changes.
You can refer to the followingwebsites for some suggestions on
healthy substitutions:
http://www.mayoclinic.com/health/healthy-recipes/NU00584
http://www.mayoclinic.com/health/healthy-recipes/NU00585
http://www.fannetasticfood.com/wp-content/uploads/2011/05/fANNEtastic-
Healthy-Cooking-Substitutions.pdf
http://fitnessista.com/2013/09/anne-making-a-meal-or-recipe-healthier/

4. Step 6: Make the new healthier version of the recipe
Step 7: Take a picture of your healthier version of the recipe.
Make sure that you are in the photo or that you have a paper
with your name beside your platedrecipe in the photo.
Step 8: Taste test questions. Have yourself and at least two
other people give you a rating on the taste of your recipe. You
can fill out your results on the chart at the end of this
document. It would be most beneficialif the people doing the
taste testing for the original recipe also do the taste testing for
the modified recipe as well.
Taster’s Name Original Recipe
Rate the taste on a scale
of 1-5
1 (don’tlike) 5 (excellent)
Healthy Version
Rate the taste on a scale
of 1-5
1 (don’tlike) 5 (excellent)
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:
Rating:
Comments:
Continued on Next Page

5. Part 3: Nutritional Analysis
Step 9: Recipe analysis
You are to state what 2 healthy changes you made and specifically
how they changed the recipe’s calories, fat content, reduced the trans
fats, increased the fiber content, lowered the sodium, lowered the
sugar, increased the protein, etc.
Note: In the sample on the following page I used the following Calorie Count website to enter in
the ingredient to get the nutritional Values:
http://caloriecount.about.com/cc/recipe_analysis.php
Original Ingredient Nutritional Value SubstitutionIngredient or reductionof
Ingredient Nutritional Value
Original Ingredient Substitution #1
Note Significant Healthy Nutritional Changes (be specific):
Original Ingredient Substitution #2
Note Significant Healthy Nutritional Changes (be specific):

6. Example: if you substituted 1 cup of oil with 1 cup of unsweetened
applesauce the specifics you should give are:
Original Ingredient Nutritional Value SubstitutionIngredient or reduction
of Ingredient Nutritional Value
1 cup Vegetable Oil
take a picture of the nutritioncontent fromthe actual
ingredientinyourhome or use an online nutrition
counter:
http://caloriecount.about.com/cc/recipe_analysis.php
½ cup Vegetable Oil and ½ cup
Unsweetened Applesauce
Note Significant Healthy Changes (be specific):
Analysis: by making the change between using 1 cup of vegetable oil to 1/3 cup
of vegetable oil and ½ cup of unsweetened applesauceI was able to:
 Reduce the calories by 965 calories (1,927-962)
 Reduce the fat by 109 grams (218-109)
Step 11: Summaryof changes: Now that you have made and
tasted both versions as well as analyzedthe nutritional valueof
each, you are to explainin detailwhich version would you be
most likelyto make in the future. Make sure to back up your
answer with reasons.
Please let me know if you have any questionsor concerns.