“Nothing is poison and everything is poison; the difference is in the dose.”

Paracelsus, Circa 1493-1541

Dry Method:Dry Sautéing, Smoke Roasting,

Microwaving, Moist Method:

Braising, Stewing, Steaming, Poaching, Pressure Cooking

Sweet Flavor Vegetables—caramelized onions, ripe tomatoes, yellow turnips

Vegetable MirepoixFlavoring Stalk, Root and Tuber—Often

Served Alone Can Be Added to Replace Flavors Lost by Reducing Sodium or Fat

Peppers for FlavorMushrooms

Vegetable StocksFond de veau lieStrong Flavored Nut Oils, Olive and SesameFlavored OilsButter and MargarineCompound ButtersAcid Products-Basic Taste May Eliminate

SaltFlavored Vinegars

Seeds That Grow in PodsHigher In Protein Than Grains and Good

Source of Soluble Fiber.Can be Purchased Fresh or DriedPreparation

Fresh—Cook Like a Vegetable Dried—Soak and Cook

Seeds That Grow in PodsHigher In Protein Than Grains and Good

Source of Soluble Fiber.Can be Purchased Fresh or DriedPreparation

Fresh—Cook Like a Vegetable Dried—Soak and Cook

Protein SelectionRed Meats—leaner CutsPoultry—Leave Skin On

White Meat Leaner than Dark MeatDuck with Skin, Goose High Fat Meat

FishLean Flat FishHigh Fat Fish with Omega 3 FFA

Low Fat SaucesLied Sauces with Stock and

Cornstarch/ArrowrootReductionsCoulis, Chutneys, Salsas, Purees

Fat ReplacementsFruit PureesEvaporated Skim MilkFat Free Yogurt, Ricotta, Cream CheeseMan-made Substitutes Simplese, Olean

Substituting One Fat For Another—NOT

FruitDairySweetsPrunesSquash and other vegetablesReduced fat butter

Look at recipe’s 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.

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.

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.

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.

• 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.

• 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 cow’s milk, but mostly unsaturated.

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

• 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

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

• 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

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 cakeUse pureed pears in quick breads, coffee

cakesUse pureed peaches in muffins, spice cakes

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 1:1 replacement

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.

• 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.

• 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 1:1 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.

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.

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.

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.

Some recipes can eliminate eggs and replace with 2T egg substitute per egg.

Others need 1:1 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.

Sweets pairings: Honey pairs with cookiesMaple syrup, molasses pairs with muffins,

quick breads, spice cakesApricot jam pairs with oatmeal cookiesOrange juice pairs with fruit crisps

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.

• 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.

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.

Icing Lower Fat Options:Dust top of cake with confectioner’s 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.

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 calories½ c butter = 800 calories; ½ c oil = 960

calories

• 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

• 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.

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.

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

Replace ALL or part solid fat with ¾ pumpkin, sweet potato or squash

If oil, use = amountsIf batter too dry, add more vegetables.Some need 1:1 substitution

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.

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.

• Substitute cake flour for all purpose flour for more delicate crumb.

• Replace lowfat yogurt for more moisture, richness, complexity.

• Don’t 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.

• 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.

Cream butter and sugar until light and airyDecrease 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.

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

• 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.

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 overallAdd necessary moistness; won't alter

flavor as prunes, bananas

Prune puree flavor pairs with chocolate, spice, carrot cakes

Label may state butter and oil or fat replacer

Add with liquid ingredients

Prunes naturally high in fiber Prune fiber traps air, as fat doesPrune puree contains sorbitol (humectant to counteract dryness), and malic acid (flavor enhancer)

Prune Puree: Combine 1 1/3 cup (8 oz) pitted prunes

+ 6 T water in food processor = 1 cupPrune Butter: Combine 1 pound prunes with 1 cup hot water

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

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

Barley Malt Syrup: Used with other sugars (as molasses in

gingerbread, bread)Substitute 1 1/3 cups barley malt for 1 cup white sugarReduce liquid by 1/4 cupAdd 1/4 teaspoon baking soda/cup Purchase only 100% barley malt (not

barley/corn malt syrup); strong flavor

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

Benefits of Other Sweeteners compared to sugar:

Use lessLittle to no effect on blood sugarBetter glucose tolerance; diabetes

managementBetter weight control; maintenance

Celiac Disease

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

Brown Rice Syrup (frequently made from barley)

Caramel ColorDextrin (usually corn, but may be from

Wheat)Flour or Cereal Products

Hydrolyzed Vegetable Protein (HVP), Vegetable Protein, Hydrolyzed Plant Protein (HPP) or Textured Vegetable Protein (TVP)

Malt or Malt Flavorings (usually from Barley)Malt Vinegar

Modified Food Starch or Modified Starch from Unspecified Source

Mono & Di-GlyceridesFlavorings in Meat VanillaSoy SauceVegetable Gum

Food PreparationThe molecules of Gluten are the

ProblemCross Contamination is a Problem with utensils

(a toaster), cooking surfaces, frying oilFood Manufacturing

Foods Prepared with Machinery or Equipment Can Stay Airborne for Many Hours

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 GummyNeed to Add Extra Leavening, Starches

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

Base Calorie Levels On CustomersAverage Intake Based On 2000 Calories Daily

Values From FDATeens Would Require More and Seniors Less

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

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

PerceptionMeasure accurately

Stuffing Meat with Vegetables and/or GrainsSpecial Knife Cuts

Cutting on BiasFanning

Pounding or ButterflyingGiving Height

Use Existing RecipesChange Technique and CutsReview Types of Food In RecipeSauces Should Not Add Much Fat Or SaltGarnishes, Flavoring Ingredients and High

Salt or High Fat Items Are Measured

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 ProvidesPortion Sizes Can Be Adjusted

Understand The Interaction of Ingredients, Flavor Dynamics, and Nutrition.

Adjust Portions and IngredientsAgain, Measure Accurately Preferably Using

a Gram ScaleWrite Down The Recipe And AnalyzeMake It The Standard

Understand Techniques Of PreparationKnow Flavors Of FoodModify Recipes To Meet The Nutritional

ParametersEnjoy A Wonderful Healthy Meal