“ Nothing is poison and everything is poison; the difference is in the dose. ” Paracelsus, Circa 1493-1541

1. “Nothing is poison and everything is poison; the difference is in the dose.” Paracelsus, Circa 1493-1541

2. Cooking Methods Dry Method: Dry Sautéing, Smoke Roasting, Microwaving, Moist Method: Braising, Stewing, Steaming, Poaching, Pressure Cooking

3. Flavoring Vegetables • Sweet Flavor Vegetables—caramelized onions, ripe tomatoes, yellow turnips • Vegetable Mirepoix • Flavoring Stalk, Root and Tuber—Often Served Alone Can Be Added to Replace Flavors Lost by Reducing Sodium or Fat • Peppers for Flavor • Mushrooms

4. Other Flavorings • Vegetable Stocks • Fond de veau lie • Strong Flavored Nut Oils, Olive and Sesame • Flavored Oils • Butter and Margarine • Compound Butters • Acid Products-Basic Taste May Eliminate Salt • Flavored Vinegars

5. Legumes • Seeds That Grow in Pods • Higher In Protein Than Grains and Good Source of Soluble Fiber. • Can be Purchased Fresh or Dried • Preparation • Fresh—Cook Like a Vegetable • Dried—Soak and Cook

6. Legumes • Seeds That Grow in Pods • Higher In Protein Than Grains and Good Source of Soluble Fiber. • Can be Purchased Fresh or Dried • Preparation • Fresh—Cook Like a Vegetable • Dried—Soak and Cook

7. Low Fat Cooking • Protein Selection • Red Meats—leaner Cuts • Poultry—Leave Skin On • White Meat Leaner than Dark Meat • Duck with Skin, Goose High Fat Meat • Fish • Lean Flat Fish • High Fat Fish with Omega 3 FFA

8. Cooking Low Fat • Low Fat Sauces • Lied Sauces with Stock and Cornstarch/Arrowroot • Reductions • Coulis, Chutneys, Salsas, Purees • Fat Replacements • Fruit Purees • Evaporated Skim Milk • Fat Free Yogurt, Ricotta, Cream Cheese • Man-made Substitutes Simplese, Olean • Substituting One Fat For Another—NOT

9. Fat Substitutes • Fruit • Dairy • Sweets • Prunes • Squash and other vegetables • Reduced fat butter

10. Choosing Fat Substitutes • Look at recipe’s ingredients. If already contains applesauce, fruit puree, buttermilk, yogurt, increase as fat reduced. • If not logical fat substitute,look for blends as applesauce, mashed bananas, cooked squash in spicy recipes; subtle flavors of mild-tasting yogurt, buttermilk in biscuits, scones.

11. Guidelines for Choosing Fat Substitutes • Some recipes better for fat substitution than others: • Quick breads, muffins easily adaptable. • Coffee, chocolate, carrot cakes with denser textures also translate. • Cakes with very light, tender texture harder. • May still eliminate ½ - ¾ fat.

12. Guidelines forChoosing Fat Substitutes • In cookies, fruit purees, nonfat buttermilk and yogurt, mashed squash can replace ½ fat, while liquid sweeteners, prune puree, prune butter can replace ALL the fat. • Cookies easiest to adapt when they do not already contain significant amounts of liquid ingredients, like applesauce, mashed banana, buttermilk; become cakey or rubbery.

13. Guidelines forUsing Fat Substitutes • Cakes made with butter or solid shortening get volume from air when fat creamed with sugar. • When fat eliminated, compact. • Whip egg whites, gently fold into cake batter. • Instead of creaming fat substitute with sugar, add along with other liquid ingredients.

14. Guidelines forUsing Fat Substitutes • Substitute whole grain flour for at least 1/3 to ½ refined flour • Fiber will help maintain pleasing texture. • If final recipe too dry, add 1-2 T lecithin granules to recipes. • Lecithin is by-product of soy oil refining; greatly improves texture of baked goods. -Granules = 6g fat/T; liquid = 12g/T. -Use ½ as much if liquid form.

15. Guidelines for Using Fat Substitutes • Use coconut sparingly to retain flavor: -Use coconut “water” instead of “milk”; -Sprinkle fresh coconut over top, around edges; -Add coconut-flavored extract • Can use shredded roasted parsnip for shredded coconut • Use soy buttermilk: Add 1 teaspoon vinegar or lemon juice to 1 cup soymilk • Use nut milk: Pulverize ¼ cup blanched almonds, macadamia nuts, walnuts, etc.; blend with 2 cups water until creamy -Contains as much fat as cow’s milk, but mostly unsaturated.

16. Overview ofFat Substitutes • Fruit: puree, applesauce, fruit juice can replace ALL the fat in cakes, muffins, quick breads, scones, brownies, and HALF the fat in cookies • Dairy: nonfat yogurt, buttermilk can replace ALL the fat in cakes, muffins, quick breads, scones, biscuits and brownies, and HALF the fat in cookies

17. Overview ofFat Substitutes • Sweets: honey, molasses, jam, corn syrup, chocolate syrup can replace ALL the fat in cakes, muffins, quick breads, scones, biscuits, brownies, cookies, crumb toppings, and sweet crumb crusts • Prunes: prune butter and especially prune puree can replace ALL the fat in cakes, muffins, quick breads, scones, brownies, cookies, and sweet crumb crusts

18. Overview ofFat Substitutes • Squash and Sweet Potatoes: can replace ALL of the fat in cakes, quick breads, muffins, biscuits, scones, brownies, and AT LEAST HALF the fat in cookies • Reduced-fat butter: can cut the fat in biscuits, scones, cakes, muffins, quick breads, cookies, brownies, pie crusts, and crumb toppings BY MORE THAN HALF

19. Egg Equivalents • Whole, raw, 1 extra large - 247mg. cholesterol • Whole, raw, 1 large - 213mg. • Whole, raw, 1 medium - 187mg. • Egg yolk, raw, 1 large - 213mg. • Egg white, raw, 1 large - 0mg. • Egg substitute, liquid, 1/4 cup - 1mg. • 1 large egg = 1½ egg whites • 1 large egg = 3T. egg substitute • 1 large egg white = 2T. egg substitute

20. Fat Substitutes: Fruit • Use applesauce in gingerbread, chocolate cake, white cake, and in recipes to preserve original flavor • Use mashed bananas in muffins, quick breads, chocolate cake • Use apple, orange juice in carrot cake • Use pureed pears in quick breads, coffee cakes • Use pureed peaches in muffins, spice cakes

21. Basic Guidelines for Using Fruit • Replace ALL or part butter or solid shortening in cake, muffin, quick bread recipes with HALF as much fruit “replacer” • Replace ALL or part oil with ¾ fruit replacer • Some recipes may require 1:1 replacement

22. Basic Guidelines for Using Fruit • Reduced number of eggs BY HALF. • Substitute one whole egg by using an egg substitute (see previous slide). • Reduced fat quick breads and chocolate cakes do O.K. without eggs. • Bake muffins at 350 degrees; quick breads at 325-350 degrees; do not over bake.

23. Basic Guidelines for Using Fruit • Replace ALL or part butter, solid shortening in scones and biscuits with ½ as much applesauce or fruit puree. • Juices do not work well. • If recipes call for oil, use ¾ as much. • If dough dry, add more fruit replacer. • When eliminating all fat, reduce eggs by half, or use egg substitute. • Bake at 375 degrees.

24. Basic Guidelines for Using Fruit • In brownies, replace ALL or part butter or solid shortening with ½ as much applesauceor fruit puree. • If oil, replace with ¾ as much; often need 1:1 ratio. • If batter seems dry, add more fruit replacer. • If eliminating all fat, replace each whole egg with 3 T egg substitute. • Bake at 325 degrees. • Remove from oven when edges firm, center almost set.

25. Basic Guidelines for Using Fruit • In cookies, replace HALFbutter or solid shortening with ½ as much applesauce, mashed banana or fruit puree. • If oil, replace half oil with ¾ as much fat replacer. • If more than half fat reduced, cookies may be cakey or rubbery.

26. Basic Guidelines for Using Fruit • Cookies with high proportion oats or oat bran easiest to make fat-reduced. • Can replace each whole egg with 3T egg substitute. • Bake at 275-300 degrees.

27. Fat Substitutes, Nonfat Buttermilk, Nonfat Yogurt, Skim Milk • Replace ALL or part solid fat with ½ as much dairy. • Replace ALL or part oil with ¾ as much dairy. • Reduce number of eggs by half, or substitute 1 egg white for each whole egg.

28. Basic Guidelines for Using Fat Reduced Dairy Products • Some recipes can eliminate eggs and replace with 2T egg substitute per egg. • Others need 1:1 substitution. • Bake muffins at 350 degrees; quick breads/ cakes at 325-350 degrees; scones at 375 degrees; brownies at 325 degrees; cookies at 275-300 degrees.

29. Fat Substitutes: Sweets • Sweets pairings: • Honey pairs with cookies • Maple syrup, molasses pairs with muffins, quick breads, spice cakes • Apricot jam pairs with oatmeal cookies • Orange juice pairs with fruit crisps

30. Basic Guidelines for Using Sweets • Replace ALL or part solid fat with ¾ liquid sweetener • Replace ALL or part oil with = amount liquid sweetener; reduce sugar by amount liquid sweetener added • Reduce eggs by half, or substitute 1 egg white for each whole egg to help preserve tenderness.

31. Basic Guidelines for Using Sweets • In some recipes you may eliminate eggs altogether; replace each whole egg with 2 extra T. water or other liquid. • For cakes, muffins, quick breads, reduce ovenby 25 degrees; bake scones at 375 degrees; brownies at 325 degrees; cookies 275 to 300 degrees. • Cookies will have a moist, chewy texture. • For crisper cookie, replace only ½ to ¾ fat with liquid sweetener; bake at 300-325 degrees.

32. Basic Guidelines for Using Sweets • In making crumb crusts with little fat, mixture should look like moist, loose crumbs and hold together when pinched. • Form crust using back of spoon coated with nonstick spray and/or dipped in sugar; pat into shape. • Bake at 350 degrees until edges firm; do not over bake.

33. Basic Guidelines for Using Sweets • Icing Lower Fat Options: • Dust top of cake with confectioner’s sugar or powdered maple sugar. • Top with fruit spread or preserves. • Use reduced or nonfat cream cheese, or ricotta with vanilla or almond extract, and honey or maple syrup.

34. Fat Substitutes: Prune Puree • Prune puree: • Works as fat substitute in many baked goods; especially good in cookies. • Texture similar to cookies made with solid fat. • Reduces fat by ½ in recipe. • ¼ cup puree = 40 calories • ½ c butter = 800 calories; ½ c oil = 960 calories

35. Fat Substitutes: Prune Butter • Prune butter: • Pronounced fruity flavor • Blends well with chocolate, spiced baked goods • Replace solid fat with = amount prune butter • Replace oil with ¾ as much prune butter • ¼ cup = 160 calories • ¼ c butter = 400 calories • ¼ cup oil = 480 calorie

36. Fat Substitutes: Prune Puree/Butter • Prune puree and prune butter: • Reduce eggs by half, or substitute 1 egg white for each whole egg • In some recipes for quick breads and chocolate cakes, 1 whole egg = 2T. prune puree • Bake muffins at 350 degrees; quick breads at 325-350 degrees; biscuits and scones at 375 degrees; brownies at 325-350 degrees; cookies at standard temp, baking time; do not over bake.

37. Fat Substitutes: Prune Puree/Butter • Baking with prune puree/ prune butter: • Flatten cookies to aid spreading. • May have to increase baking soda by 25%. • Because there is more sugar in prune butter, use standard oven temperature, baking time.

38. Fat Substitutes: Pumpkin, Squash and Sweet Potatoes • Pumpkin natural fat substitute in pumpkin pie, bread, muffin, cakes • Just increase as fat decreases. • Squash, sweet potatoes add super-moist texture to baked goods; delicious in spice cakes with pineapple, orange, apple • Mild flavor; can be used in biscuits, scones, plain muffins, chocolate cakes, brownies

39. Fat Substitutes: Pumpkin, Squash and Sweet Potatoes • Replace ALL or part solid fat with ¾ pumpkin, sweet potato or squash • If oil, use = amounts • If batter too dry, add more vegetables. • Some need 1:1 substitution

40. Fat Substitutes: Pumpkin, Squash and Sweet Potatoes • Reduce eggs by half; substitute 1 egg white for each whole egg or 2T water or liquid • To retain moistness, bake muffins at 350 degrees; quick breads and cakes at 325-350 degrees.; biscuits at 375 degrees; brownies at 325 degrees; cookies at 275-300 degrees.

41. Fat Substitutes: Pumpkin, Squash and Sweet Potatoes • In cookies, replace half solid fat with ½ to ¾ as much vegetables. • If you replace more, the cookies may be cakey. • If oil: replace half oil with ¾ as much vegetables. • Can use oats or oat bran successfully.

42. Other Ingredients for Reduced Fat Baking • Substitutecake flour for all purpose flour for more delicate crumb. • Replacelowfat yogurt for more moisture, richness, complexity. • Don’t eliminate nuts; toast for deeper flavor; sprinkle. • Usecocoa powder; espresso powder for more flavor. • Substitute reduced fat, low fat cream or cottage cheese, Neufchatel.

43. Additional Ingredients for Reduced Fat Baking • Use light brown or brown sugar for increased moisture. • Use mini chocolate chips; sprinkle rather than use throughout. • Increase flavor extracts. • Decrease peanut butter; add chopped, dry roasted peanuts on top. • Use semi-sweet chocolate rather than milk chocolate.

44. Additional Suggestions for Reduced Fat Baking • Cream butter and sugar until light and airy • Decrease amount of cookie dough per recipe. • Use lower fat butter; proportions solid fat and oil vary; make adjustments according to previous solid fat and oil guidelines. • Make your own butter/oil blends.

45. Heart Healthy Baking Decreases Fat • Typical calories and fat in cookie recipe: 2 cups flour – 800 calories – 4.5 grams fat 1 cup sugar – 720 calories – 0 grams fat 1 cup butter – 1,600 calories – 177 grams fat 2 eggs - 150 calories – 10 grams fat

46. General Tips for Lower Fat Baking • Adjust fat substitute: Start with ½ fat in recipe; test if batter is dry. • Use lower than standard oven temperature. • Use lower than standard baking time. • Some items are baked when edges are firm and center is set. • Keep baked goods moist and fresh in airtight containers in single layer.

48. Natural Sweeteners • Applesauce, yogurt, pureed prunes, mashed bananas, baby food • None substituted for all sugar, fat in recipe without sacrificing some taste, texture, appearance • Applesauce, yogurt works best overall • Add necessary moistness; won't alter flavor as prunes, bananas

49. Prune Puree • Prune puree flavor pairs with chocolate, spice, carrot cakes • Label may state butter and oil or fat replacer • Add with liquid ingredients

50. Prune Puree • Prunes naturally high in fiber • Prune fiber traps air, as fat does • Prune puree contains sorbitol (humectant to counteract dryness), and malic acid (flavor enhancer)