Posted Dec 24, 2012
“Never use diet butters,” she said.
Deal.
That warning came from Carlene Gulizio, who does cooking demonstrations for a natural foods market.
“They are so much water, you have to cook them until the recipe changes,” she said.
This conversation stemmed from our asking about healthier versions of holiday treats — something we did in November before Thanksgiving. Judging by online reader comment, many folks would rather us leave the holidays and their traditionally fattening foods alone. We’d prefer that ourselves, to be honest.
Still, with the Centers for Disease Control reporting that Oklahoma is the sixth most obese state, perhaps we could compromise a smidgen for Christmas. Have our cake and eat it, too, if you will — just with a little less butter and oil.
As always, it boils down to moderation, as Suzanne Forsberg told us.
“I call it the ‘Mini Me,’ ” said Forsberg, a registered and licensed dietitian with St. John’s Healthy Lifestyles program. Go ahead and make your favorite holiday snacks — just make them smaller, more miniature.
That’s how she does cookies. Her favorite Christmas treat is cookies, but Forsberg uses smaller cookie cutters.
Otherwise, when preparing a recipe in a healthier way, Gulizio advised starting with one area that is of most concern to you, such as fat or sugar. Prepare the recipe changing one ingredient and, when you accomplish that, work on another ingredient.
Substituting fats, sugars For example, replace butter with non-hydrogenated oils, like Earth Balance sticks or tubs, Gulizio said.
Also, using an expeller-pressed safflower oil and butter extract is a great substitute for butter, and it reduces the saturated-fat a large percentage. Use one teaspoon of extract per cup of oil for any recipe, from shrimp scampi to butter cookies.
Replacing fats with reduced-fat sour creams, Greek yogurts, applesauce and non-hydrogenated mayonnaise are also effective, Gulizio said.
Many sugars are on the market, “but remember you cannot just use them exactly the same,” she warned.
Replacing cane sugar with a liquid sugar requires 2/3 the amount, plus reducing the liquid by 1/4 cup in the recipe.
Agave nectar, stevia blends and xylitol are some low-glycemic sugar choices, she said.
In lieu of whipping cream or any high-fat milk product, substitute 1 cup milk, and 2 tablespoons cornstarch or arrowroot powder.
“The end product will taste and appear the same,” said Gulizio, who suggested doing this for sauces, chowders and custards. When preparing puddings or custards that are instant, soy milk will never work. “Chemically, it won’t set up.”
Flours, spices Flour, of course, is critical in baking. To make it healthier, incorporate whole grains.
If replacing the flour with whole wheat,