of June 29, 2003
read nutrition labels. Food labels will show how
much fat is in a product, in both grams and calories.
Food labels also show how much saturated fat is
in a particular item, as well as the percentage
of total calories that amount would represent
for someone on a 2000 calorie/day diet. NOTE:
If a food claims to have "no cholesterol"
on the front of the package, it may still be high
in fat and saturated fat. Always read the fine
information can seem overwhelming. There are some
specific nutritional facts required on virtually
all food labels. These are: total calories, calories
from fat, total fat, saturated fat, cholesterol,
sodium, total carbohydrate, dietary fiber, sugars,
protein, vitamin A, vitamin C, calcium, iron.
labels may also contain information on polyunsaturated
fat, monounsaturated fat, potassium, soluble fiber,
and other vitamins and minerals.
FDA gives full instructions on how to read these
labels as well as what they mean. If you are unfamilar
with what the terms mean, please follow this link
to the FDA Center for Food Safety and Applied
Nutrition. They walk you through step by step.
It is also available in Spanish and in PDF format.
on this link: Food
of June 22, 2003
you figure out how the first one is done, this
is really very easy.
large egg egg plus one egg white
1/4 teaspoon salt
1 cup all-purpose flour
1 1/4 cups (plus) 1% milk
cooking oil spray
eggs and salt in a large bowl. A little at a time,
whisk in flour, then whisk in 1% milk. Cover and
let stand 1 hour in refrigerator.
should just coat the back of the spoon. If necessary,
add a little ore milk by spoonful to thin consistency.
Heat a small nonstick skillet (8 inch works great)
over medium-high heat. Lightly and evenly spray
with cooking oil spray. Pour 3 tablespoons batter
into skillet and swirl to coat bottom of pan evenly.
Cook until the top appears dry, loosening sides
of crepe with spatula (about 40 to 45 seconds).
Turn and cook until light brown spots appear on
the second side (about 25 to 30 seconds) Turn
the the crepe onto a plate and repeat with remaining
batter, spraying with oil when needed. Stack crepes
on top of one another until you are ready to wrap
and fill. Fill with your favorite fruit and powdered
sugar or fruit filling. For savory crepes, just
a place a meat or poultry mixture with some type
of sauce and enjoy. Great way to use up leftovers.
Week of June 15, 2003
Fat Mornay Sauce
package butter buds
3 tablespoon flour
2 cup skim milk
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup grated fat reduced Swiss or cheddar cheese
all ingredients accept cheese in a sauce pan.
Stir over low heat until combined. Add cheddar
or American cheese and continue stirring until
cheese is melted. Season to taste with mustard,
and worcestershire sauce. Serve with vegetables,
macaroni, toast, or with savory fillings for crepes
. 2 tablespoons equals a serving.
of June 8, 2003
Fat in Baked Goods. High
fat ingredients like margarine, butter, shortening,
oil, whipping cream, cream cheese, sour cream
and chocolate add flavor to recipes but they also
add tons of fat grams and calories to our diet.
Besides enhancing the flavor, fat makes pastry
flaky, cakes moist and cookies crisp and chewy.
Decreasing fat in baked goods can result in a
coarser, denser texture. Try these tips to reduce
the fat and still retain tasty sweet baked goods.
the amount of margarine, butter or shortening
or oil in a recipe by 1/4 or 1/3 of the original
amount. You may also use some of the fat and
oil replacers on the market - these are primarily
made up of fruit purees to keep a moist texture.
Sometimes, prune puree or apple sauce may substituted
for some of the oils.
skim milk for 2% or whole milk
low fat yogurt, light sour cream and light cream
cheese in place of the regular products. Although
nonfat counterparts are available, they are
not always as successful in bake recipes.
the use of nuts. For example, sprinkle 2 tablespoons
chopped nuts over a frosted cake instead of
adding 1/2 cup of them to the batter. Toasting
the nuts prior to addition can also intensify
cholesterol-free, fat free egg products or egg
whites in place of whole eggs or at least 2/3
of the eggs called for in a recipe.
evaporated skimmed milk or fat free sweetened
condensed milk in place of whipping cream and
regular sweetened condensed milk. You may use
low fat or fat reduced whipped topping in place
of whipped cream in refrigerated or frozen desserts.
or add flavorings and/or seasonings to replace
the flavor lost from fat. For example, add chocolate
and rum flavoring to a cocoa sauce for a more
intense or deep chocolate flavor.
low fat baked items like muffins and coffee
cakes warm from the oven. The change in texture
is not as apparent when they are warm as when
they are cooled.
of June 1, 2003
cooks all agree that to make the perfect gumbo,
you have to have the perfect roux. That roux can
vary from a light pecan color to a chocolate color.
A neighbor of mine from Cajun country said it
should be somewhere in between. The trouble is
with traditional roux that it is made with 1/2
fat and 1/2 flour.
is a great alternative for making a low fat roux
that still has that nutty flavor. The following
recipe uses shrimp but you can easily adapt your
own favorite gumbo recipe made with this roux
Gumbo - Serves 6
1/4 cup flour
cooking oil spray
1 cup chopped onion
1 cup chopped green bell pepper
1/2 cup chopped celery
1 tablespoon minced garlic
3 cups low fat chicken broth
1 - 15 ounce can diced tomatoes,
1 cup fresh okra, diced
1/4 teaspoon salt
1/4 teaspoon pepper
1 bay leaf
1/2 teaspoon dried thyme
1/8 tsp cayenne pepper
1 pound uncooked large shrimp, peeled
4 cups hot cooked white rice
Chopped green onions and parsley
flour evenly on small pie plate and bake at 400°
F for 15 to 20 minutes, stirring every 5 minutes,
or until flour is brown in color (the color of
pecan shells). This process works well in the
flour is browning, coat a large pot with cooking
spray and saute garlic, onion, bell pepper and
celery. Cook and stir until vegetables begin to
soften, about 3 minutes. Stir in toasted flour
and cook for 1 more minute. Add broth and mix
well. Add drained tomatoes, okra, thyme, bay leaf,
salt, pepper and cayenne. Bring to a boil. Reduce
heat to low. Cover and simmer for 20 minutes,
Add shrimp and simmer for 5 more minutes, until
shrimp is cooked through. Remove bay leaf and
discard. Serve over hot rice in serving bowls.
Garnish with chopped green onion and parsley.
Serving: 310 Calories; 2g Fat (5.7% calories from
fat); 26g Protein; 50g Carbohydrate; 3g Dietary
Fiber; 115mg Cholesterol; 471mg Sodium. Exchanges:
2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable;