Healthy Tip for an even Healthier Casserole

Thanks to all who continue to send emails and comments with recipes, tips, and tricks. This week, the Southern Dish got a handy, healthy tip for those who loved PJ M's Lower-fat Tater Tot Casserole (see recipe list at the left). An anonymous reader / contributor shared:

"I've made this tasty casserole a few times now. I have used ground chuck each time, but after I brown it, I put it in my metal colander and rinse all the fat away. The last time I made it, I found that I had a small eggplant in my vegetable drawer. I peeled it and diced it up. When I sauteed my peppers, I threw in the eggplant. It was very tasty and I feel made it an even healthier dish. The kids love it anyway I make it!!"

Personally, I can't wait to try this with the eggplant. And why not add more veggies to all of our dishes now that they'll be in season? It is a great way to boost nutrition and flavor. Thanks again!

If you have a comment to share, click the "Comment" link after any post or send an email to thesoutherdish@gmail.com!

Out of an Ingredient for Your Recipe? Use a Substitute!

We've all been there. You're making a dish, and, at a point in the recipe where it is too late to change your mind, you realize you're missing a key ingredient. Don't throw away what you've done so far; just find a substitution. And the Southern Dish has done a lot of the work for you. Here are some ingredient substitutions that I've learned about and that have saved more than one recipe of mine. So take a gander, and remember the list next time you're in a pinch (so to speak). Do you have a handy ingredient substitution that you'd like to share? Send us an email: thesoutherndish@gmail.com

Ingredient Substitutions (alphabetical)

• Allspice: 1 t. = 1/4 t. ground cinnamon, 1/2 t. ground cloves and 1/4 t. ground nutmeg


• Baking powder: 1 tsp = 1/4 tsp baking soda, 1/2 tsp cream of tartar, 1/4 tsp cornstarch OR 1/3 tsp baking soda and 1/2 tsp cream of tartar


• Bay leaf : 1 whole = 1/4 t. crushed, dried


• Bouquet garni: 1 t. = 1/2 t. dry parsley flakes, 1/2 t. dry thyme leaves, 1 crushed bay leaf


• Bread crumbs: 1 c. = 3/4 c. ground, non-sweetened cereal, such as Fiber One OR 1 c. cracker crumbs OR 3 to 4 slices oven-dried bread


• Broth (beef, chicken or veggie): 1 c. = 1 cube or 1 t. of the same flavor bullion dissolved in 1 c. boiling water


• Buttermilk: 1 c. = place 1 T. lemon juice or white vinegar in a 1 c. measuring cup. Fill the rest of the way with plain milk. Allow to stand for 5-10 minutes before using. OR 1/2 c. plain yogurt plus 1/2 c. milk
  1 cup sweet milk and 1 3/4 tsp cream of tartar


• Cardamom: 1 t. = 1/2 t. ground cinnamon and 1/2 t. ground ginger. Flavor will vary slightly.


• Chili sauce: 1 c. = 1 c. tomato sauce, 1/4 c. brown sugar or equivalent amount of brown sugar substitute (such as Splenda brown sugar blend), 2 T. vinegar, 1/4 t. cinnamon, dash of ground cloves, dash of allspice


• Chocolate, unsweetened (such as Baker's chocolate): 1 square or 1 oz. = 3 T. unsweetened cocoa powder , 1 T. fat (butter, shortening, or oil)


• Coconut cream: 1 c. = 1 c. heavy whipping cream


• Coconut milk: 1 c. = 1 c. whole milk


• Cornmeal (self-rising): 1 c. = take a 1 c. measuring cup and place in it 1 1/2 T. baking powder, 1/2 t. salt. Fill the rest of the cup with plain cornmeal.


• Corn syrup: 1 c. = 1 c. sugar and 1/4 liquid called for in recipe OR 1 c. honey


• Cornstarch: 1 T. = 3 T. all-purpose flour


• Cracker crumbs = 3/4 c. ground, non-sweetened cereal, such as Fiber One OR 1 c. dry bread crumbs


• Cream, heavy: 1 c. = 3/4 c. milk and 1/3 cup butter or margarine (use this for cooking or baking but not for whipping)


• Cream, whipping: 1 c. = if you actually want something like whipped cream, chill one 13-oz. can of evaporated milk for a few hours until very cold. Add 1 T. lemon juice and whip as you would whipping cream, until stiff. Sweeten as desired after whipping.


• Cream of tartar: 1/2 t. = 1 1/2 tsp lemon juice or white vinegar


• Egg: 1 whole = 3 T. mayonnaise OR 1/2 t. baking powder, 1 T. white vinegar, and 1 T. liquid called for in recipe; OR 1 egg out of every 3 can be replaced with 1 T. cornstarch; OR 1/4 cup prepared egg substitute, such as Egg Beaters


• Flour (cake): 1 c. = 1 cup minus 2 T. all-purpose flour


• Flour (self-rising): 1 c. = 1 c. less 2 T. all-purpose flour plus 1 1/2 t. baking powder and 1/2 t. salt


• Garlic (fresh): 1 clove = 1/2 t. dry minced garlic OR 1/8 t. garlic powder


• Ginger (fresh): 1 T. = 1/8 t. ground ginger


• Half-and-half: 1 c. = Add 1/2 T. melted butter or margarine to a 1 c. measuring cup and fill the rest of the way with milk OR 1 c. evaporated milk (do not add water) OR 1/2 c. liquid coffee creamer and 1/2 c. milk


• Herbs (fresh): 1T. = 1 t. dry herbs


• Italian seasoning: 2 t. = 1 t. dry oregano leaves, 1/2 t. dry basil leaves, 1/2 t. dry thyme leaves


• Ketchup: 1 c. = 1 c. tomato sauce, 1/2 cup sugar or equivalent amount of sugar substitute, 2 tbsp white vinegar, salt to taste


• Lemon juice: 1 t. = 1/2 t. white vinegar


• Marshmallow cream: 1 c.= 16 large or 160 miniature marshmallows plus 2 teaspoons light corn syrup. Melt marshmallows mixed with syrup over a double boiler and stir until smooth.


• Mayonnaise: 1 c. = 1 c. sour cream OR 1 c. cottage cheese, pureed


• Milk (evaporated): 1 c.= 1 c. half & half or whole milk


• Mustard: 1 t. = 1 T. prepared mustard. Reduce the liquid called for in the recipe if the amount of liquid is particularly important to the results.


• Onion (fresh): 1 c., chopped = 1/4 c. dry minced onion OR 1 t. onion powder


• Onion soup mix (dry, such as Lipton's): 1 envelope = 4 t. beef (or chicken but it will be a little different) bouillon granules, 8 t. dried onion; 1 t. onion powder, 1/4 t. pepper


• Poultry seasoning: 1 t. = 1/4 t. dry thyme & 3/4 t. dry sage


• Powdered sugar: see Sugar, powdered (below)


• Ranch dressing mix (dry, such as Hidden Valley brand): finely grind up 15 saltines. Mix with 2 cups minced parsley flakes, crushed; 1/2 c. dry minced onion; 2 T. dry dill. Grind in blender to a powder consistency. Add 1/4 c. onion salt; 1/4 c. garlic salt; 1/4 c. onion powder; 1/4 c. garlic powder. 1 T. of this mix. provides approximately the seasoning of one packet of the purchased dressing mix.


• Sugar, powdered: 1c. = 1 c. granulated sugar & 1/8 .t cornstarch thoroughly processed in a food processor


• Sweetened condensed milk: 1 14-oz. can = 1 c. nonfat dry milk plus 2/3 c. sugar or granulated sugar substitute, such as Splenda, 1/2 c. boiling water and 3 T. melted butter


• Vanilla bean: 1/8 in. = 2 - 3 t. vanilla extract


• Vinegar: 1 t. = 2 t. lemon juice


• Wine: 1/2 c. = for savory dishes: 1/2 c. beef, chicken, or veggie broth; for sweet dishes, 1/2 c. fruit juice

Healthy Southern Food Tips and Tricks

• The response to our lower-calorie, healthier-food tips has been huge! If we keep this up, we'll be the healthiest bunch around. In support of our individual efforts, here are some tips and tricks that many of us have heard but might need a refresher on. Send in your favorite healthy cooking tips with an email to thesoutherndish@gmail.com. And keep up the good work! We can be healthy and love our favorite foods without missing a thing!
  
  Healthy Cooking Tips
• Use a healthier alternative to butter by finding buttery spread you like, such as, my personal favorite, Smart Balance for a savings of 20 calories per tablespoon over butter but with the same great taste. You can even use it for cooking. http://www.smartbalance.com/
  
• For a super-healthy, super-delicious, better-than-the-real-thing alternative to high-fat breakfast sausage, try Morning Star Farms sausage patties. Recently a friend who is a dedicated meat-lover tried my Morning Star Farms sausage and agreed with me that they are better than the "real thing." http://www.seeveggiesdifferently.com/
  
• Saute vegetables by spraying your pan with cooking spray and then by using just enough beef, chicken, or vegetable broth to prevent sticking. If you add the broth in small amounts you'll still saute rather than steam.
  
• Use low-fat or fat-free yogurt or sour cream in place of regular sour cream in recipes.
  
• Replace the fat in your baked goods with an equal amount of apple sauce or prune puree.
  
• Try the 2 % reduced-fat cheeses in place of full fat. I don't care for the fat-free versions personally, but I don't notice any difference with the 2%, and now several varieties are available in money-saving generics at most major grocery stores.
  
• Replace 1/2 of the sugar in almost any recipe with Splenda or one of the new generic versions sold at Kroger and Wal-Mart.