Healthy Cooking: Unhealthy Recipe Ingredients (cont.)
So faced with all this, what's an aspiring healthy cook to do?
Experts say that your first option when confronted with bad boy ingredients in recipes is to ask yourself: Do I absolutely need the taste of this ingredient in this dish?
For example, when faced with a recipe calling for lots of butter, if the answer to the question is "no," you can switch to a less-fat margarine. Better yet, if the recipes calls for melted butter, you can usually use canola oil with no problem (and you can usually use less than the recipe requests).
If the answer to the taste question is "yes," think about using less butter than the recipe calls for and about what you can add to replace the butter you're taking out. If you use less butter in the saute pan, for example, wine or broth can add moisture. If you use less butter in a bakery-type recipe, you can add fat-free sour cream, light cream cheese, vanilla yogurt, liqueur, pureed fruit, or even strong coffee to replace the lost butter.
The bottom line is that when it comes to "bad boy" ingredients in recipes, you have three ways to go:
Published October 24, 2007.
SOURCES: David Joachim, author, Food Substitutions Bible. Lisa R. Young, PhD, RD, professor of nutrition, New York University; author, The Portion Teller Plan. ESHA Research, Food Processor II, Nutritional Analysis software.
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