Healthy, Quick Cooking on a Budget!Christina FerraiuoloTegan BissellKSC Dietetic Interns

Review from last class

•Portion Sizes: Amount you eat vs. serving size

•Myplate profiles

•Questions?

Today’s class:

•What is a healthy Recipe?•How can substitutions in a recipe improve nutrition?

•Low cost alternatives in cooking•Healthy ways to cook foods

What is a healthy recipe?

•Utilizes:▫Whole foods▫Abundance of fruits/vegetables▫Healthy fats▫Whole grains▫High in nutrients▫Low in calories

Which meal has more calories?

Homemade

OR

Fast Food

Substitutions in recipes• Any recipe can be healthier if we

know how to modify it to retain the flavor and texture!

• Common substitutions for recipes could be healthy oils: ▫ olive oil, canola oil, safflower oil and

many other vegetable and seed oils in place of butter, lard or margarine in recipes.

• Solid plant oils and health concerns

Role of Fat in Recipes•Provides flavor and richness, improves

texture and tenderness in baked goods, promotes flakiness and lightness in baked goods, and makes foods smooth and creamy.

http://www.health.com/health/gallery/0,,20554021,00.html

We NEED fat!• Use reduced fat (2%), low-fat (1%) or fat-free milk rather

than whole milk• Blend mayonnaise with low-fat cottage cheese• Purchase water-packed tuna rather than oil-packed tuna• Use half the specified amount of oil to sauté or brown

foods.• Lowering fat content in meat:

▫ Trim off all visible fat from meats. Drain all fat from cooked meats. Remove skin from poultry. Purchase lean meats with low visible fat and ground meat with at least 80% lean (90% lean preferred) which means it has 20% fat.

• Substitute applesauce for one-half of the butter or margarine in cookies or cakes.

• Use low-fat cheese varieties

Role of Eggs in Recipes

Provide structure, act as thickeners and emulsifiers (help mix fat and water), and add volume to foods when beaten.

•Substitute two egg whites for each whole egg in most muffin, cookie or pudding recipes•Use buttermilk, milk or egg white instead of whole egg to bind breading on chicken.•Use no more than one egg per one cup of flour in pancakes.

Role of Sugar in Recipes• Provides flavor, increases tenderness and browning

in baked goods, acts as a preservative in jams, jellies and pickles, and helps yeast products rise.

•Use up to 1/3 less sugar•Replace canned fruits packed in heavy syrup with fresh fruits or canned fruits packed in natural juices or water.•Serve quick breads rather than high-sugar cakes or cookies. Try low fat banana, carrot, cranberry, pumpkin or zucchini bread.

Increase Fiber!

Substitute whole wheat flour for up to 1/2 of all-purpose flour in bread recipes.Substitute beans (kidney, pinto or black

beans) for up to 1/2 of meat in entrees like chili/tacos.

Add fruits such as chopped apples with skin, raisins or chopped prunes to oatmeal, cookies, cakes and breads.

SaltProvides flavor, slows or reduces the action of

yeast in yeast breads, and acts as a preservative in canned goods and some dried foods.

•Omit or reduce by ½ in most recipes.•Use herbs and spices instead of salt in recipes•Decrease the use of celery salt, seasoned salt, soy sauce, monosodium glutamate (MSG),Worcestershire sauce or bouillon cubes.•Fresh or Frozen before Canned

Low salt or low sodium canned foods.

Tips for modifying recipes:

•One modification at a time!•Before eliminating an ingredient, just

change the amount first •Lower fat or sugar may require more

liquid used.•Be plentiful with vegetables or fruits!

▫Fiber▫Vitamins▫Minerals ▫Volume

Your Turn!

•Substitute ingredients to make a recipe healthier

Food Sample

Can you guess the secret ingredient?

http://blogs.seattleweekly.com/reverb/2007/11/

Black Beans!!• Beans can replace oil and butter in recipes

▫ Replaces oil in brownies- adds moisture• Use half the meat in recipes

▫ ex. Add beans to tacos• Provide protein, fiber, vitamins and minerals!

• 1/2 cup of beans has 8 grams of fiber, no fat, 8 grams of protein and 110 calories!

• Low cost!

How to Use Beans• Puree canned beans and use in baked goods such as cakes,

cookies and brownies in place of butter. • If substituting beans for oil, add enough water to the beans to

make a slurry.• 1:1 ratio. If a recipe calls for 3/4 cup oil or butter, use 3/4 cup

beans or bean slurry

Match beans to food color •If it is a chocolate cake, use black beans.•If it is a spice cake, use pinto beans. •If it is a white cake, use white beans.  •To be safe, you can use white beans in almost anything.

Fat free plain yogurt: • Substituted for sour cream• Used as a mayo

▫add herbs and spices or lemon ▫ juice and make a healthy spread!

• Use in place of flavored yogurt and add fruit• Substitute eggs, fat, sour cream and heavy cream

*Greek yogurt has 3 times less calcium than regular but has double the protein.

• Inexpensive: Store brand yogurt ranges from 50 cents for 6 ounces for regular to 1.19 for 6 ounces of Greek.

Fruit Puree• Replace sugar• Replace half of the butter, shortening

or oil. • Peaches – muffins and spice cakes• Prunes – chocolate based recipes• Pears and bananas – quick breads and coffee cakes• Frozen banana for icecream!• Unsweetened applesauce – works well in almost any baked

goods

• Apple sauce, bananas and can fruit are inexpensive: ▫ Apple sauce: 41 cents for 1 cup apple sauce▫ Banana: .49 cents for 1 1/3 cups▫ Can peaches: 70 cents for 1 cup puree peaches

http://www.funcheaporfree.com/2012/03/creative-uses-for-fruit-that-you-would.html

Butter and Oil

•Cost of butter: $3-4 a pound (2 cups of butter)

•Cost of oil: Varies with type but Vegetable oil is about $1.70 a cup

http://recipes.howstuffworks.com/how-olive-oil-works3.htm

Healthy Ways to Cook Food

• Broil: Place food on a broiler rack below heat element, fat can drip away from food.

• Bake: Place food in a pan or dish surrounded by the hot, dry air of your oven.. Baking generally doesn't require that you add fat to the food.

• Steam: Food is in a perforated basket suspended above simmering liquid. Use a flavorful liquid or add seasonings to the water to flavor food as it cooks.

• Stir fry/sauté': Quickly cooks small, uniform-sized pieces of food while they're rapidly stirred in a wok or large nonstick frying pan. Only need a small amount of oil or cooking spray.

• Roasting: Uses an oven's dry heat. Roast foods on a baking sheet or in a roasting pan. Place a rack inside the roasting pan so fat food can drip away from food during cooking.

Until Next Time!

•Use a substitution in a recipe you have at home.

•Come in ready to discuss the results of the recipe… good or bad!

•Thank you!