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  1. #1
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    Healthy Fast Food

    This is for a school project, which basically involves re-creating traditional recipes, fast food, etc., and making them healthier. Does anyone know any recipes on how to make fast food with healthy, low fat ingredients?

    Thank you!


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    Burritos and tacos are relatively easy to make in a healthy way. Use lard-free tortillas and lard-free black beans. Leave off the sour cream or use low-fat sour cream or non-fat Greek yogurt. Cut down on the cheese or leave it out. Use lean meat or make it vegetarian. Guacamole is quite healthy. (Avocados have "good fat" in them.) Salsa is also made from healthy vegetables. Use organic ingredients.

  3. #3

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    I noticed you are from Portugal. Are you restricted to certain kinds of local traditional foods (Bacalhau, Caldo Verde, Feijoada, etc), European foods, Mediterranean foods?

    Probably the biggest thing you can do to any Portuguese dish is reduce the salt by using other spices and reducing animal fat (butter) by substituting with liquid vegetable oils (olive oil, etc) when appropriate. You can also substitute beef and pork for turkey to reduce the saturated fat in a dish.

    Combining a low salt bean dishes without meat with a rice dish might be a very reasonable healthy meal.

    Errr . . . recreating Mexican foods might be very impractical. Some ingredients, like Avocado, might excessively expensive if available at all. Also, certain foods from neighboring Spain that have the same name as Mexican foods, such as Tortilla, are entirely different, one being a thick egg omelette/quiche while the other being a flatbread.
    Last edited by bardtoob; 09-19-2010 at 06:13 PM.

  4. #4

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    You can always do turkey burgers with lean organic ground turkey instead of hamburgers. And there are some recipes around for sliced potatoes with olive oil, roasted in the oven instead of fried.
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    Pitas and subs are easy to make with healthy ingredients - whole wheat pita or bread, lean meat (chicken or turkey), lots of veggies, low-fat cheese and low-fat sauces. Yum!

  6. #6
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    I buy low carb (18g), high fiber (12g) tortillas and make wraps with guacamole, fresh mixed greens, sliced tomatoes and turkey slices. They're filling, healthy, I like them much better than their fast-food restaurant relatives.

  7. #7
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    . Bake potato instead of frying them.
    . Try using sweet potato instead of white potato.
    . Use 99% lean turkey meat instead of ground beef for the burgers.
    . Use whole wheat buns.
    . If you must fry then use the healthier oil like olive oil and limit the amount use to a minimal
    . Use variety of dark greens as toppings instead of plain old ice-burg lettuce.
    . For milkshakes, use skim milk and low fat or fat free ice-cream or use fruit sorbet.

    The options are endless. Now wether the healthier alternatives will still be as appetizing as the arteries clogging original are another matter entirely

  8. #8

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    Oven fried chicken instead of deep-fried.

  9. #9
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    Most recipes can be made more healthy by looking at each ingredient and the amount used. Watch the amount of oil and sugar or other sweetners because they contain the most calories per amount used. You can usually substitute whole grain breads, etc for white flour - the calories will be similar but it will contain more fiber. Use cheese as a topping instead of making something with a large amount of cheese.

    It is helpful to measure everything for a while, until you get familiar with serving sizes. Watch portion sizes, even for "healthy" foods.

    I always keep in mind that fats of any kind contain 1600 calories per cup (.236 liter), sugars contain about 800 calories and flour contains about 400 calories. Recipies that are changed to reduce the fat content (and use oils instead of butter) really save on calories. Sugar is needed for taste, but you can often use less to reduce calories.

    ETA that butter has about the same calories as oil but oil is better for your body.

  10. #10

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    Why not google "healthy fast food" and add a city known for its healthy or hippie lifestyle, like Seattle or San Fran or Vancouver? You'll get a lot of restaurants with unique and healthy variations on the fast food standard.

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    Thanks for your help, guys!



    Quote Originally Posted by manhn View Post
    Why not google "healthy fast food" and add a city known for its healthy or hippie lifestyle, like Seattle or San Fran or Vancouver? You'll get a lot of restaurants with unique and healthy variations on the fast food standard.
    I've done that already, but since I wanted more information, I came to FSU to ask for help.


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    Dips like hummus with vegetables to dip into them. But don't double dip.
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