Healthy Cooking

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Healthy Cooking

• Is Grandmas chocolate cake too many calories?

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Healthy Cooking
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Healthy cooking

• Healthy guidelines
• Prevention of illnesses
• Enough vitamins minerals
• Cooking for any current illnesses
• Providing psychological enjoyment
• Calorie balance (or deficit)

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Table 2-1a, p. 40
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Table 2-1b, p. 40
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Ingredients (aka food)

• High fiber
• Fruits vegetables
• Herbs spices for flavor
• Low fat
• Calcium sources
• Protein-rich foods

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High fiber

• Fiber comes from 3 main sources
• Fruits
• Vegetables
• Whole grains

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Fruits vegetables

• Fruit can be used as natural sweetener as a fat
  substitute (adds moisture to foods)
• Vegetables add flavor and volume to foods
• Both add color and variety

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Fruits vegetables for color and variety

• Green salads with a variety of lettuces, spinach
  other edible greens (or yellow, orange or even
  pink)
• Green salads with fruits added grapes, oranges,
  chopped apples, dried fruit pieces

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Vegetables

• Add volume to dishes without adding many
  calories
• Celery
• Mushrooms
• Peppers
• Squash

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fruits

• Fruits with high water volume can help fill you
  up
• Watermelon
• Grapes
• Fruits with lots of fiber can add volume to
  dishes
• Fresh pineapple
• Apples with peels

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Herbs spices

• Can take to boredom out of low fat cooking, can
  add flavor when cooking with out salt
• Dill in mashed potatoes
• Onions, garlic, tomato, peppers, capers and lemon
  steamed with fish
• Cilantro, chopped parsley in soups, casseroles
• Ginger, cinnamon, nutmeg in meats
• Mint, basil, scallions

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?spices

• Where do you get ideas on how to try herbs or
  spices?
• MayoClinic.com has a recipe section
• DASH diet (dietary approach to stop hypertension)
• General cookbooks
• International cookbooks

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Calcium

• Milk is the best source of calcium in the diet
• Calcium content stays fairly constant regardless
  of the fat content
• Use skim milk
• Low fat or fat free yogurt
• Choose lower fat cheese for recipes (but some fat
  free cheese doesnt melt well)
• Use a combination of extra sharp natural cheese
  with lower fat cheeses for flavor

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Ingredients

• What are the ingredients that add the most
  calories (kcals) to a recipe?
• Fats provide 9 Kcals/gram this means that 1
  teaspoon of oil provides 45 Kcals.
• Sources of fats in recipes
• oils, margarine, shortening
• sour cream, milk
• cheese, including cream cheese
• nuts, olives avocado

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Cutting out the sugar calories

• Sugar adds 15 calories/teaspoon whether it is
  white, brown or raw
• 1 cup of powdered sugar 390 kcals
• 1 cup of white sugar 720 kcals
• Honey adds 22 calories/teaspoon

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Sugar

• The first step in decreasing sugar in a recipe is
  to ask what is the function of the sugar in this
  recipe?
• If the sugar is just to sweeten (rhubarb,
  applesauce, beverages), then sugar substitutes
  can be easily used.
• If the sugar is part of the structure (as in
  fudge, frosting, etc), then changing all the
  sugar to a substitute will change the food
  product.

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Sugar substitutes

• Some sugar replacers for cooking are part sugar
  and part substitute, meaning the calories will be
  reduced, but not completely eliminated.
• Equal (nutrasweet) does not do well in
  high-temperature cooking.
• Splenda, sweet one, sweet and low all do well in
  cooking
• Sometimes using 2 or three sweeteners in
  combination makes the foods taste better while
  using less total sweetener

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Other ingredients to consider

• Egg whites are only 20 kcals each, whole eggs are
  70-80 kcals each in baking, many products will
  taste the same made with egg whites only.
• Using part whole wheat flour will add fiber and
  other vitamins minerals.
• Whole grain cereals can be used as breading for
  chicken or poultry and as toppings for
  casseroles.

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Harvest casserole

• 5 cups peeled diced sweet potatoes
• 5 cups Granny Smith apples
• 1 cup dried cranberries
• 1 ½ cup brown sugar
• 2 t. cinnamon
• ¼ cup butter
• Topping ½ cup butter, 1 cup oats, ¼ cup flour

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Recipe comparison

• Sweet potato (90 kcal/ .5 cup)
• Granny smith apples
• 1 cup dried cranberries
• 1 ½ cup brown sugar
• In topping ½ cup butter

• Butternut squash (45 kcal/ .5 cup)
• Gala apples
• ½ cup dried cranberries
• ½ cup brown sugar ¼ cup white sugar
• In topping ¼ cup margarine

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Healthy Utensils

• Grills outdoor and indoor
• Non stick pans
• Parchment paper
• Steamers
• Microwave dishes

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Healthy techniques

• Steaming preserves vitamins minerals
• Grilling helps fat be released from meats
• Less processing lower sodium
• Baking with lids, tight foil coverings helps
  maintain moisture baking on foil or on racks
  helps make foods crispy

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Healthy cooking also means keeping foods safe

• Clean cooking surfaces utensils
• Prevent cross-contamination
• Washing produce to eliminate dirt, bugs
  residues
• Getting foods to proper temperatures when cooking
• Storing foods at proper temperatures to limit
  bacterial growth under 40 degrees or over 140
  degrees

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Sources for healthy recipes

• Cookbooks from
• American Heart Association
• American Dietetic Association
• American Diabetes Association
• Light and Tasty
• Americas test kitchen
• Web sites with recipes specific for a medical
  problem use your favorite search engine

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Dining with diabetes

• Covers how to prepare healthy foods for persons
  who have diabetes
• Each class includes diabetes education with
  cooking tasting
• 3 classes in sequence, followed by a fourth class
  3 months later usually we have a class each
  quarter of the year, at different times
• Cost is 30 per person, registration is thru the
  OSU extension office, Hancock county.