Much has been learned about how to prepare healthful foods that are enjoyable, convenient to make, and economical. Many of the leading chefs of Europe and the United States have abandoned cooking styles that once depended on fats and oils and are now using healthier cooking methods. This "new" cuisine uses the cook’s culinary skill to create delicious meals that bring fruits, vegetables, and grains to center stage.
Simple yet innovative techniques can be used to modify favorite recipes to maximize the nutritious value of the meal without jeopardizing its taste. When you modify an existing recipe, it is generally best to start slowly, making one change at a time. Persistence, willingness to experiment, and a few tried-and-true hints can help you prepare healthful and flavorful meals.
Recently, fat, sugar, and salt have been vilified for the roles they play in increasing the risk of certain diseases such as obesity, diabetes, coronary artery disease, and high blood pressure. However, they are only "bad" when eaten in excess. The key is not to banish them from the kitchen but to use them in moderation.
Fat provides flavor, substance, and a mouth-pleasing creamy texture. Sugar adds sweetness, crispness, tenderness, and color. Salt heightens the flavor of foods and is necessary in baked goods made with yeast.
The art of cooking is to put the proper amounts of these ingredients in each food. Recipe modification is one of the more useful cooking skills. In some instances, modification of the fat, sugar, or salt content actually can make the food tastier, moister, and more satisfying than it was originally.
When Should a Recipe Be Modified?
Sometimes it is difficult to know whether a recipe can be adjusted without sacrificing taste, texture, and appeal. Try modifying a recipe if you answer "yes" to any of the following questions:
• Is the recipe high in fat, sugar, or salt?
• Is this a food I eat frequently?
• Is this a food I eat in large amounts?
Keep in mind that not every recipe needs to be modified. If, for example, a certain high-fat dessert is a family favorite and it is prepared infrequently, there is no need to change it. As long as it is treated as an item from the top of the Food Guide Pyramid-the occasional food—enjoy it in its familiar form.
Experiment
Because every recipe is different, experimentation is necessary. There are numerous ways to make a recipe healthier. Of course, not every experiment works. It may take several attempts to achieve the desired taste and consistency. Once the modified recipe meets your expectations, file it for future use.
As a start, try these five methods:
• Reduce the amount of fat, sugar, or salt.
• Delete a high-fat ingredient or seasoning.
• Substitute a healthier ingredient.
• Change the method used to prepare the recipe.
• Reduce the amount of meat in the recipe.
Can the Amount of an Ingredient Be Reduced?
Start by reducing the amount one ingredient at a time. In most baked goods, sugar generally can be reduced by one-third to one-half without substantially changing consistency or taste. Because sugar increases moisture, as a rule retain one-fourth cup of sugar, honey, or molasses for every cup of flour in baked goods. To maximize the sweetness of foods, when appropriate, serve the dish warm or at room temperature rather than cold. In addition, there are spices that can enhance sweetness. Some possibilities include cinnamon, cloves, allspice, nutmeg, and vanilla and almond extract or flavoring. Eliminating a cup of sugar in a recipe saves about 800 calories.
Fat also can be reduced by one-third to one-half in baked goods. Use pureed fruit or applesauce to replace the fat in a 1:1 ratio. For example, use one-half cup of oil plus one-half cup of unsweetened applesauce (instead of 1 cup of oil). Eliminating 1 cup of oil or fat saves about 2,000 calories and 225 grams of fat. Another way to decrease fat and cholesterol is to substitute egg whites or egg substitute for a whole egg. For every egg, use 2 egg whites or a quarter cup of egg substitute. With this replacement, approximately 5 grams of fat, 2 grams of saturated fat, 200 milligrams of cholesterol, and 60 calories are saved.
Tips for Using Spices and Herbs
• Conversion: 1 tablespoon fresh herbs = 1 teaspoon dry = 1/4 teaspoon powdered
• Use sparingly: 1/4 teaspoon per pound of meat or pint of sauce. You can always add more.
• When doubling a recipe, add only 50 percent more seasoning.
• Crush or rub dry herbs between your fingers to enhance flavor before adding them to a recipe.
• In long-cooking entrees such as stews, add herbs toward the end of the cooking time.
• In chilled foods such as dips, salads, and dressings, add herbs several hours before serving.
• For maximal freshness, purchase herbs in small quantities and store in airtight containers away from light and heat.
Reduce but do not totally remove salt because a small amount of salt frequently is required to facilitate the chemical reactions that occur during cooking. Salt is always required with yeast-leavened items. The cooler the food, the saltier it will taste. Try under-salting hot foods that will be chilled before serving. Using a half teaspoon of salt instead of 1 teaspoon in a recipe saves about 1,200 milligrams of sodium. (See sidebar: Tips for Using Spices and Herbs, this page.)
Can an Ingredient Be Omitted?
Determine whether any ingredients can be omitted. Sugar, fat, and salt are likely candidates because in many instances they are used mainly for appearance or by habit. To reduce sugar, omit candy coatings, sugary frostings, and syrups. Nuts, although nutritious, are high in fat and contribute significant calories. Additional condiments that add unwanted fat and calories include coconut, whipped cream, mayonnaise, butter, margarine, and sour cream. Pickles, catsup, olives, and mustard are low in calories. However, because these condiments are high in salt, persons who have high blood pressure or heart disease generally should limit their use.
Can a Substitution Be Made?
Substituting ingredients that are lower in fat, sugar, and salt can make a significant difference in a recipe. For example, use skim milk rather than whole or 2 percent milk. Products made from pureed prunes and apples or mashed bananas often can be used as a replacement for butter, margarine, or oil. These products also can be used in homemade baked goods or box mixes. (See sidebar: Choose These Alternatives to Reduce Fat, Sugar, and Salt, page 127.)
Be cautious when using fat-free spreads (such as fat-free margarine or cream cheese), "artificial" sweeteners, or salt substitutes in cooked foods. Most fat-free spreads contain a significant amount of water. This can change the outcome of the recipe by affecting its leavening or by leaving the food runny. Some sweeteners (such as aspartame) lose their sweetness when exposed to heat. Heat can make some salt substitutes (such as those containing potassium chloride) strong or bitter tasting. For these reasons, these products generally should be restricted to recipes that do not require cooking or are used as condiments when foods are served at the table. In most instances, success depends on patience and a bit of creativity. If one substitution does not yield the desired result, try again. Another substitute or a different amount of the same substitute may work better.
Would Another Cooking Method Be Healthier?
The choice of cooking technique is important. If the usual method of cooking uses fat, try grilling, broiling, braising, or roasting the food instead. Instead of deep-fat frying, try oven baking. French "fries" seasoned with chili powder or oregano are both tasty and low in fat when baked. Although stir "frying" can be a healthful cooking technique, use of generous amounts of oil negates some of the possible benefit. Always measure the oil to be used or, better yet, replace it with wine or a broth that adds flavor but little fat and only a few calories. Cooking food for the proper time (avoiding overcooking) not only makes it taste better but also preserves nutrients.
Choose These Alternatives to Reduce Fat, Sugar, and Salt
Try these ideas for decreasing fat, sugar, and salt when preparing or eating foods.
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For fatty foods |
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Choose: |
Instead of: |
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Two percent, 1 percent, or skim milk; low-fat or fat-free yogurt; low-fat or fat-free sour cream or cheese |
Full-fat milk, yogurt, sour cream, or cheese |
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Lean, trimmed cuts of the loin and round; remove the skin from poultry before eating |
Fatty and highly marbled meat |
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Applesauce or fruit puree in place of half the oil or shortening that is normally used; use the rest of the fat as instructed |
Shortening, butter, margarine, or oil in baked goods |
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Pureed vegetables (carrots or potatoes), mashed potato flakes, or pureed tofu as a thickening agent |
Creamed soups and gravy-based stews |
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Wine, fruit juice, broth, or balsamic vinegar |
Oil-based marinades |
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Vegetable spray |
Butter, oil, or margarine to prevent sticking |
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Two egg whites or egg substitute |
A whole egg in a recipe |
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Roasted garlic; jam, jelly, or honey (although high in sugar, they have half the calories of butter or margarine and no fat) |
Butter or margarine on bread or crackers |
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Salsa, low-fat sour cream with chives, low-fat cottage cheese, yogurt, herbs, or spices on baked potatoes |
Butter or sour cream |
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Fat-free mayonnaise or salad dressing, mustard, cranberry sauce, chutney |
Mayonnaise or butter on a sandwich |
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For foods with a high sugar content |
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Choose: |
instead of: |
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Fruit puree, chopped fresh fruit, or applesauce |
Sugar, syrup, or honey |
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Fruit canned in its own juice, fresh fruit |
Sweetened fruit |
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For foods with a high salt content |
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Choose: |
instead of: |
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Lower-sodium versions |
Soups, sauces (barbecue, soy, tartar, cocktail), canned meat or fish, and crackers |
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Herbs, spices, or marinades |
Salt |
Many cooking techniques make it possible to prepare more colorful, flavorful, and healthier dishes. These include the following:
Braising—Food is browned, then cooked in a tightly covered pan in a small amount of liquid at low heat over a long period.
Broiling—Food is placed beneath the heat source; basting may be needed.
Grilling—Food is positioned above the heat source; basting may be needed.
Microwaving—This is a quick way to cook food with little added liquid or fat.
Poaching—Food is cooked in a liquid at the simmering point.
oven roasting—Food is cooked in an uncovered pan by the free circulation of dry air, until the exterior is well browned.
Steaming—Food is placed on a rack in a basket above boiling liquid. Food should not touch the liquid.
Stir frying—Small pieces of food are cooked over high heat and constantly stirred. Use wine, broth, or fruit juice as the liquid instead of the traditional oil.
Marinating food adds flavor and does not have to add fat. Some tips for successful marinating include piercing large cuts of meat, poultry, or fish with a fork to help the marinade permeate the food. Always marinate food in a glass or ceramic dish in the refrigerator. Never place the food in a metal container. Most marinades feature an acid base that may react with metal and change the flavor. Finally, a food safety tip: reserve some of the marinade before you put meat in it. Marinade that has been in contact with raw meat should not be used to baste meat, poultry, or fish during the last 15 minutes of cooking. If you plan to use leftover marinade as a table sauce, it must be boiled for 5 minutes to eliminate bacteria.
There is more that can be done once the food is out of the oven or off the stove. Skim the fat off pan juices, stews, and soups. Instead of topping vegetables with butter or margarine, sprinkle them with lemon juice or herbs. Remove any visible fat (and any skin from poultry) before serving.
No special, expensive equipment is needed to cook healthful foods. A good set of non-stick pans, a skillet, a roasting pan, a baking sheet, measuring cups and spoons, and sharp knives are enough to get you started. Quality, durability, ease of use, and cost should be the primary considerations when outfitting a kitchen.
Can the Amount of Fruits, Grains, and Vegetables in the Recipe Be Increased?
Increasing the amount of vegetables, grains, and fruits in a recipe can both improve taste and increase the nutritional quality of the food. For example, when cooking a soup or stew, use three times as many vegetables (by measure) as meat. Add generous portions of mushrooms, tomatoes, broccoli, and green pepper to pizza. Make pizza even lower in fat and calories by omitting or decreasing the cheese. Alternatively, choose a lower-fat cheese, such as mozzarella (made from skim milk), and use less of it. If possible, eliminate the meat or add only a small amount of lean meat. If you are making your own crust, make it thin and use whole-grain flour. Pizza, if served with a salad and eaten in moderation, can be an enjoyable and nutritious meal.
To get at least 5 servings of fruits and vegetables a day, add them to foods that do not typically include these ingredients. For example, add chopped pieces of fruit or vegetables to rice, add fruit toppings to toast or pancakes, or top meats with chopped vegetables. For each serving of meat (a serving is 2 to 3 ounces of meat), try to eat at least 1 serving each of fruit, vegetables, and grains. When possible, start your meal with a healthful salad. This often helps you decrease the amount of high-calorie food that you eat later in the meal. The more servings of grains, vegetables, or fruit, the better, because these are both filling and high in nutrients (see sidebar: Nutrition Boosters, page 129).
