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An online newsletter about food, nutrition & food safety for consumers |
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Nutrition Substitutions and MakeoversAlice
Henneman, MS, RD, Extension Educator
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"It may be nutritious, but does it taste good?" is often a concern when people start altering recipes in pursuit of "healthier" food. Following are eight questions and answers about recipe substitutions and makeovers to help you enjoy DELICIOUS and NUTRITIOUS food. Question 1:I'm trying to cut back on my salt intake. If a recipe calls for garlic salt, about how much garlic powder should I substitute? Answer:Substitute one half the amount of garlic powder. For example, instead of 1/4 teaspoon of garlic salt, use 1/8 teaspoon of garlic powder. Question 2:How can I substitute whole wheat flour for white flour to increase the fiber in a recipe? Answer:You often can successfully substitute whole wheat flour for half the white flour. For example, for each cup of white all-purpose flour, use 1/2 cup of whole wheat flour plus 1/2 cup of white all-purpose flour. Substituting equal amounts of whole wheat flour for all-purpose flour doesn't work as well. The resulting product is likely to have less volume and a coarser texture. Question 3:I'd like to decrease the saturated fat in a recipe. How can I substitute oil for a solid shortening when baking? Answer:There is no standard procedure to substitute oil for a solid shortening in baked products. Oil is 100 percent fat while butter, margarine and other solid shortenings are lower in fat on a volume for volume basis. Also, solid shortening helps incorporate air into the batter when it is whipped with other ingredients such as sugar and eggs. This procedure often is referred to in a recipe as "creaming." If you try to cream ingredients with oil, your baked product is likely to be more compact and oily in texture. Your best bet is to check with the companies that make oil. Most companies have toll-free numbers, addresses or Web sites through which you can obtain more information and recipes. Also, check your cookbooks, the library and the Internet for recipes that use oil. Cookbooks by the American Heart Association (AHA) use oil in several of their recipes plus feature recipes that are reduced in fat content. Find online recipes from AHA at www.deliciousdecisions.org Question 4:Is there an easy way to make croutons that are lower in salt and fat than those you buy at the store? Answer:Here's a quick recipe idea for you. Homemade Croutons
* If possible, use a low sodium bread; check with your grocery store or local health food stores as to availability in your area.
Question 5:I like thick, creamy soups but don't like all the fat calories that come with them. How can I make a creamy, low-fat soup and enjoy eating it, too? Answer:A quick, tasty and nutritious way to create a creamy texture in soups without adding fat is to puree some or all of the vegetables. Wait until your vegetables are cooked, then remove them with some of the liquid and puree until creamy in your blender. For some soups, you may be able to use a handheld immersion blender and cream the vegetables right in your soup pot. Cooking Light magazine (March 2003) warns when blending hot liquids to "... use caution because steam can increase the pressure inside the blender and blow the lid off." They advise filling the blender no more than half full and blending in batches if necessary. And -- while blending -- hold a potholder or towel over the lid. Here's a recipe from the National Cancer Institute <www.5aday.gov> that gives a unique example of pureeing vegetables in a way that doubles the amount of vegetables in a serving. Double-the-Serving StewServes:
6 This recipe adds richness to your stew while "secretly" boosting the vegetables in it. By removing the first set of vegetables halfway through the cooking process, blending them, pouring them back as sauce, and adding new cut-up vegetables, you're doubling your vegetable servings and adding lots of flavor and texture to the final stew.
In a plastic bag, combine flour, salt and pepper. Add meat and shake to coat. Heat oil in large saucepan or Dutch oven. Add meat and brown. Prepare the vegetables by cutting one onion, two celery stalks, one potato, one turnip and one carrots into large chunks. Add the vegetables to the meat along with the garlic and thyme. Stir in broth and bring to boil. Reduce heat and cover. Simmer for about 40 minutes or until meat is tender. While meat is cooking, prepare remaining vegetables by cutting the onion, celery, potato, turnip and carrot into 1-inch cubes. Remove simmered vegetables (onion, celery, potatoes, turnips, carrots) and whiz in a blender until smooth. Return vegetable puree to pot. Thin with beef broth or water, if necessary. To pot add remaining un-cooked onions, celery, potato, turnips, and carrots. Bring to simmer and cover. Cook for an additional 30 minutes or until vegetables are tender. Add parsley just before serving. Source: Courtesy of National Cancer Institute -- Eat 5 A Day for Health soup recipes <www.5aday.gov/index-soups.shtml>. Check the recipes at this Web location for additional soups using pureed vegetables. Question 6:I've heard you can use yogurt in making low fat salad dressings -- how do you go about doing this? Answer:Here are two recipe ideas to get you started. Use them as a springboard to creating additional recipes. Also, check the Web sites of yogurt companies for more recipes. Yogurt Salad Dressing
Mix all ingredients in bowl and refrigerate. Makes 8 servings. Serving size: 2 Tbsp. Nutrition Facts. Per Serving: Calories: 23; Sodium: 84 mg; Total fat: 0 g; Calcium: 72 mg; Saturated fat: 0 g; Magnesium: 10 mg; Cholesterol: 1 mg; Potassium: 104 mg; Fiber: 0 g Source: Courtesy of National Heart, Lung & Blood Institute DASH Recipes at hin.nhlbi.nih.gov/nhbpep_kit/recipes.htm Zesty Fruit SaladMakes 4 servings
Cut fruit into bite-size pieces. Add yogurt. Stir. NOTE: A variety of fruit combinations can be used. It is the key lime yogurt that gives a "fresh" and "zesty" flavor. If you like coconut, you might enjoy using "coconut cream pie" flavored yogurt along with a sprinkle of flaked coconut for another dressed-up fruit salad option. Nutrients per serving: Calories: 100; Fat: 0; Fiber: 3 grams; Calcium: 10% DV; Vitamin C: 40% DV Source: Courtesy of Jill D. Jank, MS, RD, LMNT, Consultant in Private Practice; Lincoln, Nebraska Question 7:I've been trying to eat air-popped popcorn to cut back on salt and fat but it tastes pretty bland. How can I spice it up? Answer:After popping your corn, put it in a large bowl where the popcorn is a couple of inches below the rim so you can mix the corn and seasonings (see below) without spills over the side. Spray your corn lightly with a butter-flavored cooking spray. Add seasonings and mix thoroughly until all kernels are coated. NOTE: It's the spray that makes the spices stick to the corn in the absence of fat. Here are some seasoning ideas.
(NOTE: The National Popcorn Board <www.popcorn.org> recommends AGAINST storing popcorn in the refrigerator. The kernels are more likely to dry out in the refrigerator and do not pop as well. It's the water inside a popcorn kernel that expands when the popcorn is heated, causing the kernel to explode or "pop.") Question 8:I've heard you can use "rubs" on meat instead of using salt as a seasoning. How do you go about doing this? Answer:To add flavor to tender cuts of meat, poultry and fish without adding salt or fat, try a rub. Here are two suggestions from registered dietitian Roberta Duyff in her new book, American Dietetic Association Complete Food and Nutrition Guide (2nd Edition). <www.eatright.org/adafood.html> Pepper-Garlic Rub. Combine garlic powder, cracked black pepper, and cayenne pepper. Italian Rub. Combine fresh or dried oregano, basil, and rosemary with minced Italian parsley and garlic. To apply a rub, Duyff advises you "gently press the mixture onto the surface of the meat prior to cooking." |
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