Healthy Cooking and Baking

Here are some easy, healthy suggestions from FoodFit Executive Chef Bonnie Moore for enhancing flavor and reducing saturated fat and cholesterol when you are cooking or baking.

Cooking Tips

Use yogurt as the base for your dips. If only sour cream will do, switch to the non-fat kind, which has zero saturated fat and cholesterol.
Use evaporated skim milk in place of heavy cream. It has about a quarter of the calories and virtually no fat.
Substitute egg whites for egg yolks. One egg yolk contains just over two-thirds of the recommended daily limit for cholesterol. In most recipes, you can use two egg whites or egg substitutes in place of one egg.
Baste pork, chicken or turkey with stock, wine or juice—such as fresh apple cider—instead of fatty pan juices.
Nonstick sprays are fabulous. Not only do you save on fat, you save on cleaning time. Use a nonstick spray like PAM on your skillet, your roasting pan, your grill—you name it.
Use potatoes or rice to thicken your soups instead of heavy cream.
Use garlic (which some believe lowers cholesterol) and vegetable or chicken stock in mashed potatoes instead of milk and butter.

Baking Tips

Substitute three-quarters of a cup of applesauce, drained crushed pineapple, mashed ripe bananas (great in chocolate desserts) or apple or pear fruit butter in place of a cup of oil or butter.
In the fall, use fresh pumpkin puree for your pumpkin pie. The taste and texture is so luxurious, you need fewer eggs.
Mix a little confectioner's sugar with water to make a glaze for your cake instead of frosting. (A dash of lemon or rum will heighten the flavor.)
Use a nonstick spray like PAM to grease all your bake ware instead of butter.
Substitute egg whites for egg yolks. One egg yolk contains just over two-thirds of the recommended daily limit for cholesterol. In most recipes, you can use two egg whites or egg substitutes in place of one egg.

 

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