Addendum: Fat Replacements

Thoughts from “the test kitchen”....

I don`t recommend using ground flax seed mill in place of eggs in a cookie recipe.  The finished product resembles a pancake...Woops J

I do, however, recommend using it in place of at least one of the eggs in a quick bread recipe or cake recipe.  

RD Product Review: Better`n Peanut Butter

I had a weird schedule this week (lots going on and traveling this weekend) so I didn`t cook much at all, shamefully.  Instead, I did purchase a new product that I had been wanting to try.  I strive to do this at least once a week just so that I can stay up-to-date on the latest food products, especially those with nutritional benefit claims. The one for this week was "Better`n Peanut Butter" (BNPB).  I had actually seen an advertisement for this in one of my ADA (American Dietetic Assoc.) monthly magazines and also at a food show in Birmingham, AL last year.  It caught my interest, but I`m pretty sure I passed it up at the time simply because I am the biggest JIF brand peanut butter fan you will ever meet!

Anywho, I broke up my review into 3 categories: taste, texture/consistency, nutrition.  I used these three areas to compare this product with regular peanut butter (in this case, JIF).

*Taste:  BNPB tastes slightly sweeter than regular peanut butter (although it contains less sugar per serving...weird)  I also thought it had more of a soy-like taste too it.  Overall, though, I would say it`s definitely a fair replacement in terms of taste.

*Texture/Consistency: Like natural PB, BNPB has to be kept in the fridge or it will separate.  Basically, it has a consistency that`s comparable to natural PB.  I`d also compare it to tahini paste.  This is a downside for me.  I don`t like natural PB because of the runny consistency. (Yes, I know it`s better for you but I am not a fan of peanut butter running out of my sandwich.  It should stay put!!)

*Nutrition: (values below are per 2 Tbsp serving)
  Calories- BNPB  100, JIF 190
  Protein- BNPB 4 g, JIF 7 g
  Fat- BNPB 2 g, JIF 16 g
  Saturated Fat- BNPB 0 g, JIF 3 g
  Monounsat Fat- BNPB 1 g, JIF ?
  Polyunsat Fat- BNPB 1 g, JIF ?
  Sugars- BNPB 2 g, JIF 3 g
  Carbohydrates- BNPB 13 g, JIF 7 g
  Fiber- BNPB 2 g, JIF 2 g

 
I see many positives in BNPB: no saturated fat, equal fiber, 1/3 less sugar, 40% fewer calories, and it contains MUFA/PUFA. However, it is higher in carbohydrate and lower in protein. Therefore, what purpose should it serve?  I think it is a good alternative for peanut butter if you are looking to shed some calories, but still get a good PBJ sandwich.  I haven`t tried it in any recipes, but suspect that it would also serve as a comparable replacement for regular PB.  However, some tend to use peanut butter as a main protein source in a plant-based diet.  If this is the case, I would not recommend BNPB due to the lower protein content (almost 40% less protein per serving). 

*Where can you buy this product?  http://www.betternpeanutbutter.com/index.php
Buy online or find a store near you that carries it using the "store locator".  Many Super Target stores and Trader Joe`s have it. WARNING: It is twice as expensive as regular peanut butter....

*Extra note: They also carry Chocolate, Banana, and Low Sodium versions!  I have yet to try these :-)

"It`s all Greek to me!"

        I come from a very American family.  Of course we have a background that originates from across the pond like most people, but in terms of culture and lifestyle....my family bleeds red, white, & blue.  So with this background...you would think that I would loooove American food, right?  Wrong.  I love ethnic food of all kinds...Thai, Italian, Greek, Turkish, Spanish, Indian Cuban, etc.  If it has a non-American name, I usually like it.  (....With the exception of Ethiopian food, particularly injera.  This discovery was made at an Ethiopian restaurant in Nashville during one of my mother`s fatal attempts to “broaden our horizons”.) 

     I think what turns some Americans off from ethnic foods are the spices and the stench.  Picky people beware!...you won`t like anything outside the US.  Ethnic foods are, as my friend Cassie says: “Stinky”. The mix of spices makes them that way.  Curries, relishes, pestos, and tapanades are combinations that are unlike the bland sauces of “traditional American” cooking (brown gravy, white gravy, marinara sauce, etc).  Still, I think consuming different dishes and foods from various regions of the world not only enriches you culturally, but also physically.  A variety of foods helps make for a well-balanced diet and supports what one Registered Dietitian who writes for the ADA recommends as the best diet advice: “Eat your way around the world!”

     My favorite foods are Mediterranean.  I`ll take dolmas and babaganoush any day over steak and baked potatoes.  Greek is one of the more popular Mediterranean food varieties, but I encourage you to try others.  They all have mostly the same dishes, but each country of origin offers it`s own unique twist through spices and vegetables.  You`ve heard of the Mediterranean diet, right?  The push for this stems from the health benefits found in the common ingredients used in this region: yogurt, olive oil, red wine, whole grains, vegetables, beans.

     Two of the recipes that I posted today are somewhat “Americanized” for those of you who are ethnic food-shy.  Tzatziki is traditionally made with greek yogurt, but mine uses sour cream and regular yogurt which takes away some of the tart taste that not everyone is accustomed to.  The Greek Chicken features some spices that are staples in Mediterranean cooking: cumin, mint, coriander.  In my opinion, it`s fairly Americanized as well just simply because it involves boneless, skinless chicken breast....the protein my generation grew up on J. The third recipe is Tabouleh, a traditional side dish of this region that combines bulgur wheat, vegetables, and spices.  My recipe is pretty authentic and definitely not mild.  I recommend serving all three dishes together as a meal and using the Tzatziki as a dipping sauce for the chicken.  No vegetable side dish is needed, as the Tabouleh provides both a complex carbohydrate starch and vegetables.  Add some pita bread and Opa! (...which, according to Urban Dictionary, is a word that Greek people use for no apparent reason at all.)

Tzatziki Sauce

¾ c plain yogurt

¼ c light sour cream

¼ c celery, chopped

¼ c cucumber, finely chopped

½ Tbsp white wine vinegar (may also use distilled)

juice from 1 lemon

½ tsp canned chopped garlic

½ Tbsp dill

lemon zest

salt and pepper to taste

Combine all ingredients thoroughly and chill before serving.

Greek Chicken

4 boneless, skinless chicken breasts

Marinade:

2 Tbsp olive oil

1 tsp canned chopped garlic

1 Tbsp ground coriander

1 Tbsp ground cumin

1/8 c fresh mint, chopped

juice from 1 lemon

1 Tbsp white wine vinegar (may also use distilled)

Whisk marinade ingredients to combine and pour over chicken breasts in a glass bowl.  Cover with plastic wrap and chill for 1 hour.

Preheat oven to 375°.

Heat a stovetop grill pan over medium heat.  Spray with Pam.  Cook chicken breasts for 7 minutes on each side.  Transfer to a glass baking dish that has been sprayed with Pam.  Bake in pre-heated oven for 15 minutes.  Serve immediately.

Tabouleh

1 c quick-cooking bulgur wheat (I like Bob`s Red Mill)

2 c chicken stock

1 tsp paprika

1 cup cherry or grape tomatoes, halved

¼ c yellow onion, chopped

4 ears fresh yellow corn, shucked and kernels cut from ear

2 zucchini, cubed

½ c cilantro, chopped

2 Tbsp fresh mint, chopped

1 Tbsp olive oil

chicken boullion

salt and pepper to taste

Begin by bringing chicken stock to a boil in a medium sauce pan.  Add bulgur wheat and paprika.  Cover and simmer for 13-14 minutes.  Remove from heat, fluff wheat with a fork, and set aside. 

Prep all vegetables according ingredient description.  Heat

olive oil in a large skillet over medium heat.  Add corn and sauté.  Sprinkle with chicken boullion and cook for 5 minutes.  Add onions and continue to sauté until onions begin to turn translucent.  Add zucchini and sprinkle entire mixture with more chicken boullion.  Continue to sauté until zucchini are slightly tender, but not mushy.  Add tomatoes and cook until they begin to blister slightly.  Remove from heat.  Stir in cilantro and mint.  Taste and season with salt and pepper appropriately.  If needed, add more bouillon.  Add the bulgur wheat to this mixture and toss until ingredients have been mixed thoroughly.  Serve warm.

Nutritional Standpoint:

*Bulgur wheat is a whole grain food that resembles brown rice when cooked.  It`s served as an alternative for rice or pasta, but is simply whole grain wheat (particularly durum).  Bulgur wheat exceeds white rice in both fiber and protein content and it also is lower on the glycemic index, making it better for regulating blood sugar.    

*The Mediterranean diet is set around foods that are plant-based and high in monounsaturated fats.  Studies on this diet have produced various health claims such as lowering risk of heart disease and cancer, and prevention of cognitive impairment. 

"Mom`s" the word

Growing up, I felt very fortunate to have a domestically saavy mother. She was a stay-at-home mom until I started middle school and even after that she successfully performed every duty of a stay-at-home mom while also juggling a full-time job.  My memories of “dinner” growing up do not consist of fast food drive-thrus, Chinese takeout in front of the TV, or Hungry Jack meals heating in the microwave.  And we definitely did not have the local pizza man on speed dial.  My mother cooked every night.  I can only remember having fast food on the way home from a soccer match and on long road trips to the beach as a family.  Eating out did not become a once-a-week event until I was in my teens.  Practically everything we ate was home made.  Our birthday cakes did not come from the local grocery store bakery...she made them.  If we wanted brownies or chocolate chip cookies, my mother made them from scratch.  My first encounter with Nestle Tollhouse pre-packaged dough was at college (which in combination with too much beer was the culprit behind my freshmen 15 weight gain...that was pre-career path switch to Nutrition).  And I most definitely did not come into contact with microwaveable food until I saw people in my dorm eating it.  My mom even canned vegetables fresh vegetables, three kinds of pickles, and the best strawberry jam you have ever tasted.  Yes, I was spoiled.

My mom is by no means a typical southern cook.  We did not eat fried chicken and turnip greens for dinner every night.  However, her recipes that I am posting today definitely reflect Southern heritage in a different way.  In the South, we know just how to take something healthy, add fat—salt—and/or sugar and turn it into something that may be detrimental to your waistline, but uplifting to your soul.  Today I am featuring two sweetbreads which were staples in my household that I feel my mom has perfected: Zucchini Bread and Sweet Potato Bread.  The sweet potato bread is actually my grandmother`s recipe for pumpkin bread, but the pumpkin has been substituted with sweet potatoes (My family is from North Carolina...we are all about some sweet potatoes).  These sweet breads are great for breakfast, afternoon snack, or dessert. Because they contain vegetables, you can enjoy a slice or two knowing that you are getting some vitamins and minerals along with the fat and sugar. J

Zucchini Bread

2 c grated zucchini

3 eggs, beaten until foamy

¾ c canola oil

2 ½ c sugar

1 c chopped pecans or walnuts

3 c all-purpose flour

1 tsp b. soda

¼ tsp salt

1 tsp cinnamon

1 tsp nutmeg

“pinch” of allspice

Pre-heat oven to 350°. Grease and flour two 8-inch loaf pans.

Using a metal sifter, sift flour, b. soda, salt, and spices together into a mixing bowl.  In a separate larger bowl, combine zucchini, eggs, oils, and sugar.  Add ½ of the dry ingredient mixture.  Mix until just blended.  Add the remaining ½ of dry ingredients.  Stir until smooth.  Fold in chopped nuts. Pour batter into loaf pans and bake in preheated oven for 45 minutes.  Remove from oven and allow bread to cool in pans for at least 30 minutes before removing.

*Nutritional Spotlight:

Zucchini- Considered a “summer squash”, it is very low in calories (approx. 20 kcals per ½ cup) and very high in Vitamin C, providing 15% of what`s recommended daily. It also contains Vitamin A, fiber, and potassium. 

Sweet Potato Bread

2 c sugar

1 c oil

3 eggs

2 cups pureed sweet potatoes (or pumpkin)

3 c all-purpose flour

½ tsp salt

¾ tsp b. soda

1 tsp b. powder

1 ½ tsp cinnamon

½ tsp cloves

1 tsp nutmeg

Preheat oven to 325°. Grease and flour two 8-inch loaf pans.

In a large mixing bowl, combine sugar and oil until well blended.  Add eggs and beat until mixture is light and creamy.  Stir in sweet potato puree.  In a separate bowl combine the remaining ingredients.  Add these to the sweet potato mixture and beat until well blended. Pour into loaf pans and bake in preheated oven for ~ 60 minutes.  Remove from oven and allow to cool in pans for at least 15 minutes before removing.

NOTE: Make sure the sweet potatoes have been cooked, peeled, and pureed before using (if you are not using canned).

NOTE: Nuts and raisins can also be added.

*Nutritional Spotlight:

Sweet Potato- Trumping the regular “white potato”, this starch sits lower on the glycemic index.  This means that it doesn`t have as strong an effect on your blood sugar, making it a better choice for diabetics than white potatoes! They are also a good source of fiber, a little less than half of which is soluble fiber (the kind that helps lower cholesterol and regulate blood sugar).  To add to these benefits, they are also high in Vitamins A and C, beta-carotene, folic acid, and potassium.  (Folic acid helps prevent neural tube defects in unborn babies and potassium helps control blood pressure.)

Panza...whaaa?

At a July 4^th cookout a few years ago, I tried the most unique creation ever to hit my tastebuds...panzanella. Panzanella is Italian for bread salad.  I had heard Giada speak of this on an episode of her Food Network show, but at the time the combination of the words bread and salad sounded less than appetizing.  But, as with all generalizations in the English language, words don`t always refer to what we think they do.  Salads aren`t always a bowl of green leaves and bread doesn`t always refer to a baked loaf.  Panzanella uses bread (traditionally foccacia or French bread) that has been cut into cubed and toasted in a skillet or in the oven.  (Think: croutons) This is then thrown in a bowl with fresh summer vegetables and herbs and tossed in a vinaigrette.  Traditionally, it uses somewhat stale or old bread, but I think that part is pointless and doesn`t effect the texture much because it ends up being toasted any way. It`s the perfect side dish for a summer meal and it kills two birds with one stone in terms of meal components: vegetable and bread.  I listed two recipes today, one being the link to The Barefoot Contessa`s traditional Panzanella recipe that my Mom and I found and doctored up a bit.  We took away the capers and the cucumber, added freshly grated parmesan cheese, and increased the Dijon mustard and red wine vinegar.  The other is an original concoction: Dessert Panzanella with Lemon Curd Whipped Cream, using pound cake instead of bread.  (Might wanna spend a few extra hours in the gym for that one...) In terms of toasting methods, I found that toasting French bread in a skillet worked the best.  However, with the pound cake being so crumbly in the dessert version, I`d suggest using the oven. 

Panzanella: http://www.foodnetwork.com/recipes/ina-garten/panzanella-recipe/index.html

*Nutritional Spotlight: Olive oil!  Most people know that olive oil has a positive effect on the body, but they don`t know why.  I`ve heard everything from “It`s a healthy oil and has fewer calories than butter” to “You can eat as much of it as you want and you won`t gain weight!”....WRONG. Olive oil is a monounsaturated fat.  The proven health claim is that this type of fat can lower LDL (low-density lipoprotein) cholesterol.  This is aka “bad cholesterol”. Butter is a saturated fat...the kind that raises your LDL and total cholesterol (BAD). The confusion sets in with calories.  Olive oil, although it is not a trans-fat or saturated fat, still contains a lot of calories per tablespoon, 120 to be exact.  This is just as many calories as canola oil has.  It`s also as many calories as butter contains (depends on the brand of butter, but usually 100-120 kcals/Tbsp). CALORIES are CALORIES...whether they contain a health benefit or not.  You gain weight from eating too many of them and in terms of weight, your body does not make the discrepancy between good calories and bad calories.  But in terms of the effect of good and bad calories on your health, that`s why I`m writing this blog. :-D

Dessert Panzanella with Lemon Curd Whipped Cream

3 cups cubed pound cake

2 cups fresh blueberries

2 cups fresh strawberries, quartered

1 stick melted butter (Yep, I know...just do it!!)

For the sauce:

½ c lemoncello

½ c creamy poppyseed dressing

1 Tbsp honey

juice from 1 lemon

For the whipped cream:

1 c heavy cream

1/4 c sugar

1 small jar lemon curd (found on the baking aisle)

1 chilled glass bowl 

Heat the oven to 375°

Arrange cubes of pound cake on a baking sheet and drizzle with melted butter. Toast in pre-heated oven until the cake pieces resemble croutons: a golden-brown and crispy. Remove and set aside to cool.

*TIP: Freezing the pound cake after it has been cubed and before it is toasted reduces the likelihood that it will crumble on you.

 In the chilled glass bowl, whip the cream and sugar together until the consistency is stiff and makes peaks when you lift the mixer out of the mixture (I`m lazy and use a mixer...you`ll break your arm if you use a whisk). In a separate bowl, empty the entire jar of lemon curd.  Beat the lemon curd until it reaches a creamy stage.  Gently fold the curd into the whipped cream so as not to deflate the cream.  Set in the fridge to chill.  

*NOTE: If you want to bypass having to whip the cream, combine 1 tub of thawed Cool Whip with 1 jar of lemon curd.  

Next, whisk together lemoncello, dressing, honey, and lemon juice until well combined.  Set aside.  In a large bowl combine berries and pound cake croutons.  Pour lemoncello sauce over the mixture and toss to coat.  Chill for 1-2 hours before serving to let the berries and cake marinate.  Lastly, serve with a dollop of the lemon curd whipped cream. 

*Nutritional Spotlight: ....Due to the high fat content of the pound cake and the high sugar content of the lemon curd, eat this in moderation :-)

Fat Replacements

When I was in undergrad, I had to take many classes of which I had both feelings of love and hatred for. One of them?  Experimental Food Science.  This class was kitchen fun and tedious torture all wrapped up into one.  Back then, I was neither tedious nor detailed with anything.  Hence, the hatred part....no one likes any situation that forces them out of their comfort zone, right? The purpose of this particular class was to experiment with different ingredients in recipes and observe the effects that they had on the overall outcome of the finished product.  It involved lots of weighing ingredients on scales, calibrating ovens, measuring heights at which products had risen, and taste-testing.  We observed the consistency of microwaveable puddings vs. cooked puddings, measured the height of a muffin cooked in the microwave (yes, you can do that) vs. one baked in the oven, and so on and so forth.  Despite asking my class partner to knock me out of my misery with her kitchen spatula, I actually walked away from this course having learned some very interesting things about cooking.  (Thanks, Dr. Cunningham!) One of them was how to successfully replace fat in a recipe.  Examples of this?  Pinto bean fudge, cookies made with mashed banana instead of butter, muffins made with flax seed mill instead of oil and last, but not least.....brownies made with spinach.  The favorite out of all these?  Definitely the fudge.  If you don`t believe me, then try it.  I don`t have the recipe we used in undergrad, but if you google “Pinto Bean Fudge”, you will find some quality recipes.

My kitchen lab partner and I spent hours and hours experimenting with the spinach-brownie recipe.  The final products turned out so-so.  The best combination we found was replacing only half the fat in a standard brownie recipe with pureed spinach.  Replacing all of it was just gross and the batter resembled something you would see in a baby`s diaper.  Vom.

Rather than share with you my hidden spinach brownie recipe that I cannot find and do not really wish to (we had to taste test so many that I never want to have one again!), I thought I would broaden your horizons with complimenting another blogger`s fat replacement recipe: http://www.hungry-girl.com/

Click on the link and search for “Yum Yum Brownie Muffins”

This simple recipe uses pureed pumpkin and had my good friend Delina not brought it to my attention, I never would have known it existed.  HG`s recipe produces a moist brownie with some hidden nutrition.  They are lower in fat (but not fat-free) and fewer calories for the size that they are.  Nutritional information is provided by Hungry Girl at the end of the recipe. Props to her...she is quite impressive!

WARNING: DO NOT taste the batter....

 

*Note: Pureed canned squash can also be used.

*Note #2: My favorite healthy fat replacement is milled flax seed.  Try Hodgson`s Mill brand and refer to the side of the box for directions.  It can be used to replace butter or oil in most any recipe and can also be used as an egg replacement!

Crazy for Crepes

While my stint in Mobile, AL was short (11 months) and not-so-sweet, I definitely left the city having made some wonderful memories with some really great people.  I made friends with a military couple stationed at NAS Pensacola and spent many a weekend at their house.  They were such a unique and talented pair in so many ways and one of the best things about them is their love for entertaining. Wade and Jackie are wonderful hosts and make anyone who enters their house feel like part of the family.  Wade (Commander Mikulla) is a navy pilot and can grille anything, smoke anything (food only, I mean), etc.  His wife, Jackie, is a radiology technician-turned-Super-Mom who is a fearless expert in the kitchen.  Neither of them let your wine glass go shallow or leave your coffee cup empty.  One of the best memories I have is waking up to brunch on Sunday mornings at their Florida home....crepes with fresh fruit, blueberry sauce, yogurt, and whipped cream, beef bacon, and english muffin-arugula-white cheddar-and egg sandwiches.  Now, I am a beanpole by choice and prefer to stay that way...BUT, I ended up gaining about 8 pounds last summer between staying at their house and then graduating school and going through the transition phase to real life (ugh).

So, when I moved away from Mobile and said goodbye to these lovely people, Jackie gave me her crepe recipe and I have made it over and over again for guests and family alike. Crepes are so versatile and can go either way: savory or sweet.  I have yet to try making any savory ones, but after trying some in Portugal...that is definitely on my cooking list. I have attached the recipe (and Jacks- I hope that is okay with you for me to share!!) for the crepes and also one for a blueberry sauce that I use which  is quite similar to hers. I also included my own recipe for a crepe suzette sauce and traditional crepe/cannoli cream.

Jacks and Wade...love you guys.


Jackie`s Crepes
1/3 c all purpose wheat flour
1/3 c all purpose white floud
3 eggs
1 1/4 c skim milk

Optional (but in my opinion necessary):
ground flaxseed mill
wheat germ
splash of vanilla
brown sugar

Combine all ingredients.  Batter should be very runny.  If too thick, add more milk.  Spray a non-stick frying pan (small) and heat over medium high.  Once pan is hot enough, pour about 1/4 c of batter into skillet. Tilt the pan with a circular motion so that the batter coats the surface evenly. Cook the crepe until the bottom is light brown, then flip and do the same with the other side. (Usually about 30 to 45 seconds) Repeat with rest of batter and set each crepe aside to cool.  Serve with vanilla yogurt and fruit and top with blueberry sauce (see below).

*Variation 1: Crepes Suzette 

1 1/2 cups orange juice 
2 tablespoons honey 
2 teaspoons grated orange zest 
2 tablespoons triple sec

In a large skillet over high heat, bring the orange juice to a boil. Add the honey and zest, reduce the heat to a simmer, and cook until the mixture is slightly reduced to a simple syrup consistency, about 5 minutes. Remove from heat and add the alcohol. Serve warm over a warm, folded crepe.


*Variation 2: Traditional Crepe/Cannoli Filling 

1/2 c marscapone cheese
1/2 c ricotta cheese
1/3 c powdered sugar

Combine and serve as crepe or cannoli filling.



Breakfast Blueberry Sauce 
1/2 c white sugar
1 T cornstarch
1/3 c water
2 c frozen blueberries
1 t lemon zest
1 t lemon juice

Combine sugar and cornstarch in a 2 qt saucepan.  Gradually stir in water and dissolve starch/sugar.  Add blueberries and bring to a boil of medium heat while stirring constantly.  Boil for 1 minute.  Remove from heat and stir in lemon zest and lemon juice.  Serve warm as topping for crepes, pancakes, waffles, or cheesecake.

• Nutrition tidbit- NEVER add lemon juice to any recipe that involves boiling water until the very end.  The vitamin C in lemon juice is a water-soluble vitamin and is therefore, easily lost when cooking with water.  It is also very heat-sensitive.  For this recipe, such a small amount of water and lemon juice is actually used so it`s not as crucial.  However, the nerd in me just thought I should share :). 
• Nutrition tidbit- Blueberries are an antioxidant-rich fruit (one of the best actually), particularly Vitamin C.  They also contain Vitamin A which itself is not considered an antioxidant; However, it`s precursor, Beta Carotene, is.