Encyclopedia Of Foods

Chapter 5: Preparing Healthful Meals 127served at the table. In most instances, success depends onpatience and a bit of creativity. If one substitution does notyield the desired result, try again. Another substitute or adifferent amount of the same substitute may work better.Would Another Cooking Method Be Healthier?The choice of cooking technique is important. If the usualmethod 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 powderor 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 possiblebenefit. Always measure the oil to be used or, better yet,replace it with wine or a broth that adds flavor but little fatand only a few calories. Cooking food for the proper time(avoiding overcooking) not only makes it taste better butalso preserves nutrients.CHOOSE THESE ALTERNATIVES TO REDUCE FAT, SUGAR, AND SALTTry these ideas for decreasing fat, sugar, and salt when preparing or eating foods.FOR FATTY FOODSChoose:Two percent, 1 percent, or skim milk; low-fat or fat-free yogurt;low-fat or fat-free sour cream or cheeseLean, trimmed cuts of the loin and round; remove the skin frompoultry before eatingApplesauce or fruit purée in place of half the oil or shorteningthat is normally used; use the rest of the fat as instructedPuréed vegetables (carrots or potatoes), mashed potato flakes,or puréed tofu as a thickening agentWine, fruit juice, broth, or balsamic vinegarVegetable sprayTwo egg whites or egg substituteRoasted garlic; jam, jelly, or honey (although high in sugar,they have half the calories of butter or margarine and no fat)Salsa, low-fat sour cream with chives, low-fat cottage cheese,yogurt, herbs, or spices on baked potatoesFat-free mayonnaise or salad dressing, mustard, cranberrysauce, chutneyInstead of:Full-fat milk, yogurt, sour cream, or cheeseFatty and highly marbled meatShortening, butter, margarine, or oil in bakedgoodsCreamed soups and gravy-based stewsOil-based marinadesButter, oil, or margarine to prevent stickingA whole egg in a recipeButter or margarine on bread or crackersButter or sour creamMayonnaise or butter on a sandwichFOR FOODS WITH A HIGH SUGAR CONTENTChoose:Fruit purée, chopped fresh fruit, or applesauceFruit canned in its own juice, fresh fruitInstead of:Sugar, syrup, or honeySweetened fruitFOR FOODS WITH A HIGH SALT CONTENTChoose:Lower-sodium versionsHerbs, spices, or marinadesInstead of:Soups, sauces (barbecue, soy, tartar, cocktail),canned meat or fish, and crackersSalt