Making Your Old Favorites Healthier

I like the convenience of one-dish meals. One of my favorites is chili. Transforming my original recipe (which calls for two tablespoons of bacon fat!) into a healthier dish helped me to revamp all my “comfort food” recipes.

These tips can improve almost any casserole.

1.  Use lean meat—90% fat-free or higher. If you need fat for browning, add a bit of olive oil.

2.  Sneak in extra veggies. Besides the traditional chili vegetables (onions, green pepper and tomatoes) this recipe has grated carrots and yellow corn. Both provide color, flavor and texture, along with important nutrients.

3. Add some beans. Chili traditionally contains beans, and dark red kidney beans have lots of fiber, B vitamins, magnesium and other nutrients. But it’s easy to add canned beans to other dishes, like macaroni and cheese, meatloaf, stews and soups.

4. Spice it up. Red chili pepper reduces the risk of heart attack and stroke. And so many spices have health benefits; it’s worth experimenting with them. I have added cinnamon to chili with good results, and I add curry to lots of dishes. One favorite is curried chicken salad with walnuts and grapes. I use turmeric in rice and bean dishes, and sprinkle paprika on chicken, pork, cheese and fish.

5. Use reduced-fat cheese, sour cream or mayonnaise. In casserole dishes, few will notice the switch.

The Anti-Aging Bottom Line: Just making some simple substitutions or additions to your favorite dish can significantly increase its nutritonal value. You might be surprised to find that using healthier ingredients improves taste and the way you feel after eating!

QUICK TIP: Jean Carper's top ten healthy pantry staples. Learn More

Written exclusively for Stop Aging Now, the authority on anti-aging research, anti-aging nutrition, and anti-aging supplements.