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 Vegetablescaramelized onions, ripe
  tomatoes, yellow turnips
• Vegetable Mirepoix
• Flavoring Stalk, Root and TuberOften 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
• FreshCook Like a Vegetable
• DriedSoak 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
• FreshCook Like a Vegetable
• DriedSoak and Cook

7
Low Fat Cooking

• Protein Selection
• Red Meatsleaner Cuts
• PoultryLeave 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 AnotherNOT

9
Fat Substitutes

• Fruit
• Dairy
• Sweets
• Prunes
• Squash and other vegetables
• Reduced fat butter

10
Choosing Fat Substitutes

• Look at recipes 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.

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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.

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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.

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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.

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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 cows milk, but
  mostly unsaturated.

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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

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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

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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

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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

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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

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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 11 replacement

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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.

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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.

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Basic Guidelines for Using Fruit

• In brownies, replace ALL or part butter or solid
  shortening with ½ as much applesauce or fruit
  puree.
• If oil, replace with ¾ as much often need 11
  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.

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Basic Guidelines for Using Fruit

• In cookies, replace HALF butter 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.

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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.

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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.

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Basic Guidelines for Using Fat Reduced Dairy
Products

• Some recipes can eliminate eggs and replace with
  2T egg substitute per egg.
• Others need 11 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.

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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

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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.

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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 oven by
  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.

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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.

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Basic Guidelines for Using Sweets

• Icing Lower Fat Options
• Dust top of cake with confectioners 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.

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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

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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

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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.

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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.

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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

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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 11 substitution

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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.

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Other Ingredients for Reduced Fat Baking

• Substitute cake flour for all purpose flour for
  more delicate crumb.
• Replace lowfat yogurt for more moisture,
  richness, complexity.
• Dont eliminate nuts toast for deeper flavor
  sprinkle.
• Use cocoa powder espresso powder for more
  flavor.
• Substitute reduced fat, low fat cream or cottage
  cheese, Neufchatel.

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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.

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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.

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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

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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.

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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

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Prune Puree

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

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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)

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Prune Puree Prep

• Prune Puree
• Combine 1 1/3 cup (8 oz) pitted prunes 6 T
  water in food processor 1 cup
• Prune Butter
• Combine 1 pound prunes with
• 1 cup hot water

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Other Fruit Purees

• Applesauce
• Reduce sugar if sweetened add with liquid
  ingredients
• Apple Butter  
• Reduce sugar if sweetened add with liquid
  ingredients
• Mashed Bananas
• Substitute measure for measure works well in
  carrot, banana cakes, muffins

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Other Sweeteners

• Maple Syrup 3/4 cup maple syrup
• 1 cup white sugar
• Reduce liquid by 3 T
• Add 1/4 teaspoon baking soda/cup to offset
  acidity
• Maple Sugar 1 cup maple sugar
• 1 cup white sugar
• Add 1/8 teaspoon baking soda/cup

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Other Sweeteners

• Barley Malt Syrup
• Used with other sugars (as molasses in
  gingerbread, bread)
• Substitute 1 1/3 cups barley malt for
• 1 cup white sugar
• Reduce liquid by 1/4 cup
• Add 1/4 teaspoon baking soda/cup
• Purchase only 100 barley malt (not barley/corn
  malt syrup) strong flavor

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Other Sweeteners

• Brown Rice Syrup
• Most often combined with maple syrup
• Substitute 1 1/3 cups for 1 cup white sugar
• Reduce liquid 1/4 cup per 1 cup rice syrup
• Add 1/4 teaspoon baking soda/cup

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Other Sweeteners

• Benefits of Other Sweeteners compared to sugar
• Use less
• Little to no effect on blood sugar
• Better glucose tolerance diabetes management
• Better weight control maintenance

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Gluten Intolerance

• Celiac Disease

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Foods Containing Gluten

• Breading, Broths, Coating Mixes, Communion
  Wafers, Croutons, Imitation Bacon, Imitation
  Seafood, Marinades, Pastas, Processed Meats,
  Roux, Sauces, Self-basting Poultry, Soup Bases,
  Stuffing, Thickeners

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Read Labels

• Brown Rice Syrup (frequently made from barley)
• Caramel Color
• Dextrin (usually corn, but may be from Wheat)
• Flour or Cereal Products

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Labels

• Hydrolyzed Vegetable Protein (HVP), Vegetable
  Protein, Hydrolyzed Plant Protein (HPP) or
  Textured Vegetable Protein (TVP)
• Malt or Malt Flavorings (usually from Barley)
• Malt Vinegar

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Labels

• Modified Food Starch or Modified Starch from
  Unspecified Source
• Mono Di-Glycerides
• Flavorings in Meat
• Vanilla
• Soy Sauce
• Vegetable Gum

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Concerns for the Chef

• Food Preparation
• The molecules of Gluten are the Problem
• Cross Contamination is a Problem with utensils (a
  toaster), cooking surfaces, frying oil
• Food Manufacturing
• Foods Prepared with Machinery or Equipment
• Can Stay Airborne for Many Hours

63
Gluten Products

• Gluten Forms the Structure, crumb texture,
  moisture absorptions and Elasticity of Breads,
  Quick breads, Cakes and Cookies
• When not Using Gluten Products, Other Grains can
  Be Used as Flours. Recipes Have to Be Adjusted.
• Doughs Will Be Sticky and Gummy
• Need to Add Extra Leavening, Starches

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Solutions

• If a Lighter End Product Desired Use Higher Ratio
  of Starchy, Lighter Refined flours.
• For Denser Crumb Texture, Use Less Starchy Flours
  and More Grittier
• Use Xanthan Gum or Guar Gum as Binder Replacement
• Milk and Eggs May Be altered

65
Menu Planning Parameters

• Base Calorie Levels On Customers
• Average Intake Based On 2000 Calories Daily
  Values From FDA
• Teens Would Require More and Seniors Less

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Calories Per Meal Period

• Breakfast-----400 to 500
• Lunch---------500 to 600
• Dinner---------700 to 800
• Snacks---------200 per day Maximum

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Portions

• Decrease Protein Portion Sizes to 3-4 oz. (raw
  weight)
• Give Generous Portions Of Grains, Legumes,
  Fruits, And Vegetables
• Serve Two Portions Of The Same Items
• Artfully Display Food To Preserve Value
  Perception
• Measure accurately

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Techniques for Plating

• Stuffing Meat with Vegetables and/or Grains
• Special Knife Cuts
• Cutting on Bias
• Fanning
• Pounding or Butterflying
• Giving Height

69
Recipe Development

• Use Existing Recipes
• Change Technique and Cuts
• Review Types of Food In Recipe
• Sauces Should Not Add Much Fat Or Salt
• Garnishes, Flavoring Ingredients and High Salt or
  High Fat Items Are Measured

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Modifying Recipes

• Adjust for Sodium, Calories, Fat, Cholesterol and
  Sugar
• Modify Recipes In Which The Integrity Will Be
  Maintained
• Technique and Ingredient Can Be Modified
• Consider The Function Of The Ingredient And The
  Flavor It Provides
• Portion Sizes Can Be Adjusted

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Creating Original Recipes

• Understand The Interaction of Ingredients, Flavor
  Dynamics, and Nutrition.
• Adjust Portions and Ingredients
• Again, Measure Accurately Preferably Using a Gram
  Scale
• Write Down The Recipe And Analyze
• Make It The Standard

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Conclusion

• Understand Techniques Of Preparation
• Know Flavors Of Food
• Modify Recipes To Meet The Nutritional Parameters
• Enjoy A Wonderful Healthy Meal