1 / 19

Low Fat Cooking

Low Fat Cooking. Virginia Bennett, PhD, RD. Fats and Oils. Function of fats in the diet: Flavor, aroma and palatability Satiety and sense of fullness Concentrated source of energy Essential nutrients Important role in baked goods. Properties of Fat.

nia
Download Presentation

Low Fat Cooking

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Low Fat Cooking Virginia Bennett, PhD, RD

  2. Fats and Oils • Function of fats in the diet: • Flavor, aroma and palatability • Satiety and sense of fullness • Concentrated source of energy • Essential nutrients • Important role in baked goods

  3. Properties of Fat • Smoking point – point at which fat smokes when heated • Rancidity • Saturated fats-primarily from animal sources • Monounsaturated fats – olive or canola oil

  4. Properties of Fat • Polyunsaturated fats – vegetable • Fatty acids – end product of fat digestion • Essential fatty acids • Hydrogenation-addition of hydrogen to liquid oils

  5. Fats and Oils • Lard – rendered from hogs • Butter • Margarine • Corn, soybean, safflower, etc • Stick and soft or tub • Shortening

  6. Fats an Oils • Salad oils • Corn • Safflower • Cottonseed • Soybean • Peanut • Canola • Sunflower • olives

  7. Fat Content of Various Foods

  8. Role of Fat in Baked Products • Tenderize or “shorten” gluten strands • Leavening agent • Moisture and flavor • Emulsifying agent

  9. Reducing the Fat in Baked Products • Choose a fat substitute compatible with your recipe • Consider flavors that work best with your recipe • Some recipes work better than others

  10. Reducing the Fat in Baked Products • Fruitful fat substitutes – fruit purees, applesauce, fruit juices • Dairy fat substitutes – nonfat yogurt and buttermilk • Prunes • Squash and sweet potatoes

  11. Reducing the Fat in Baked Products • Eliminate one half the fat in your recipe – if recipe calls for 8 T, eliminate 4T • Replace with one half of fat substitute – replace with 2 T • Evaluate

  12. Reducing the Fat in Baked Products • Cakes which use creaming to get their volume • Whip egg whites and fold into batter • Bake reduced fat products at a slightly lower temperature • Do not over bake

  13. Reduced Fat Cooking • Start with lean cuts of meat, fish and poultry • Trim off visible fat • Avoid deep-fat foods • Bake, broil, poach, steam or microwave

  14. Reduced Fat Cooking • Avoid frying in oils or other fats – use non-stick spray or a broth • Use egg substitutes or egg whites • Switch to skim or 1% milk

  15. Reduced Fat Cooking • Try nonfat or reduced fat salad dressings • Use reduced calorie mayonaise • Enjoy nonfat yogurts • Tuna packed in water • Legumes instead of meat

  16. Reduced Fat Cooking • Limit cheeses or use low fat • Limit high fat meats – use substitutes (grd turkey, meat substitutes) • Refrigerate soups and stews, remove hardened fat

  17. Reduced Fat Cooking • Try butter substitutes (Molly McButter, etc)

  18. Worth Trying

  19. Worth Trying

More Related