Published: April 21, 2008 09:46 am         

Cutting fat, one recipe at a time

Whether you are gearing up for bathing suit season or just want to eat healthier, there are ways to lower the fat and calories in a recipe without losing flavor.

By using a variety of lowfat cooking techniques, making healthy substitutions or simply lowering the amount of fat in a recipe, you can still have your taste and eat it too.

Chef Fred Laughlin, director of the Great Lakes Culinary Institute at Northwestern Michigan College, teaches a healthy cooking class where students learn that the first step in lowfat food preparation is to identify the sources of fat in the recipe. Next, determine its function -- for instance, whether the fat is for flavor or pan preparation, then adapt the recipe to use less fat and finally, adjust the flavor.

While we should monitor our fat intake, Laughlin and dieticians believe that eating fat is not necessarily bad for you. Our bodies need fats, but when they are consumed in excess amounts, they can lead to weight gain and heart disease.

"If you're looking at weight management, you should be mindful of the amount of fat in a recipe, but that doesn't mean you can't use it," said Patti Hennrick, a registered dietician at Munson Medical Center.

Since all fats are not created equal, Hennrick tells her patients to steer clear of saturated and trans fats better known as "bad" fats. Laughlin agreed.

"Stay away from any oils that you don't have to keep in the refrigerator," he suggested. That means steering clear of most vegetable oils and opting for first, cold-pressed, expeller-extracted olive oil instead.

Hydrogenated oils like Crisco shortening and hard stick margarine should also be banned from the kitchen and replaced with good quality butter, he said.

Focus on using the "good" fats that include monounsaturated fats, that lower total cholesterol and actually increase your HDL, or "good" cholesterol. These are found in most nuts, avocados and olive oil.

If the recipe calls for fat and it is essential to the flavor, Hennrick suggested looking at lowering the amount.

"Ask yourself what is the least amount I can use and still get the flavor," she said. "For instance if you are cooking pasta and simply adding asparagus to it you can use a very small amount of fat to sauté the asparagus and still have all the flavor."

Another way to lower fat is to use a variety of cooking techniques, said Laughlin. Techniques that can capture the flavor and nutrients without adding excessive amounts of fat include boiling or steaming; roasting or baking; sautéing or stir-frying using stock, vegetable, fruit juices or wine; grilling; and stewing or braising.

"When you grill vegetables you get incredible flavor," said Laughlin. "Cooking en papillote (in parchment paper) steams the food and keeps the flavor in."

There are also a number of ways to reduce calories in foods without losing flavor. For instance, cut the amount of sugar in a recipe by up to half and add spices and flavorings such as vanilla to enhance sweetness.

Making healthy substitutions will also reduce fat and calories in a recipe. Replace enriched pasta with whole wheat pasta; in baked goods, this can mean using half the butter or oil and replacing it with a fruit or vegetable puree.

More importantly, both Laughlin and Hennrick believe that eating a diet chock full of fruits, vegetables and whole grains, and moderate amounts of healthy fats, is ultimately the best way to control calories while maintaining the best possible flavor.

"I look at increasing the proportion of vegetables for nutrient density and adding more bulk, fiber and less calories," explained Hennrick. "This will affect the overall amount of fat and calories if, from the get-go, you filled half your plate with vegetables.

"Eating healthy is bigger than defatting our recipes. It's following a healthy, balanced plan."

Garden Vegetable Chili

1 T. olive oil

1 large onion, chopped

2 large carrots, diced

1 small red pepper, diced

1 green pepper, diced

1/2 c. chopped celery

2 garlic cloves, minced

1 jalapeno, seeded and minced

2 small zucchini, diced

2 large tomatoes, chopped

2 c. frozen corn kernels

1 can black beans, rinsed and drained

2 c. water

1 6-oz. can tomato paste

3 T. chili powder

1 t. dried oregano

1 t. cumin

1 t. sugar

Heat olive oil in large pot over medium heat. Add onion, carrot, peppers, celery, garlic and jalapeno. Cover and cook about 10 minutes until vegetables soften. Add zucchini, tomatoes, corn, beans, water, tomato paste, chili powder, oregano, cumin and sugar and stir well. Bring to a boil, lower heat and simmer about 30 minutes, adding more water for desired consistency.

-- Patti Hennrick

Pumpkin or Banana Pancakes

1 c. all-purpose flour

1 c. whole wheat flour

1 T. baking powder

1/4 t. salt

2 T. honey

2 eggs

1&1/2 c. buttermilk

1 c. bananas (peeled, mashed) or pumpkin (prepared)

Sift together dry ingredients.

Beat liquid ingredients, including the pumpkin or banana, until smooth.

Stir liquid mixture into dry mixture. Makes 18 medium pancakes.

-- Fred Laughlin, NMC

Sole en Papillote

2 lbs. sole (flounder, flatfish)

2 medium carrots

2 stalks celery

4 green onions

Black pepper to taste

Salt to taste

1 T. olive oil

2 oz. chicken stock

2 oz. lemon juice

2 T. fresh parsley

Parchment paper, aluminum foil, brown lunch bag as needed

Trim the fish and set aside.

Cut the vegetables. Heat the olive oil in a sauté pan and toss vegetables lightly keeping them crisp. Place vegetables in the paper or foil. Place fish on top of vegetables and sprinkle with the parsley, lemon juice salt and pepper. Fold paper or foil and place on a baking sheet.

Bake at 375 degrees until fish flakes when tested with a fork.

-- Fred Laughlin, NMC

Tossed Greek Salad

12 c. torn romaine

2 medium tomatoes, cut into wedges

1 medium cucumber, peeled, halved and sliced

1/2 medium green pepper, thinly sliced

1/2 red onion, thinly sliced

1/2 c. sliced ripe olives

1/2 c. crumbled feta cheese

Dressing:

1/4 c. olive oil

2 T. lemon juice

2 t. Dijon mustard

2 garlic cloves, minced

1/2 t. sugar

1/4 t. salt

1/4 t. thyme

Dash black pepper

In a salad bowl, combine salad ingredients. Blend dressing ingredients to mix well and pour over salad. Toss to coat immediately before serving. Makes 12 servings.

-- Patti Hennrick