Diet Construction
Fats and Oils: Considerations for Culinary Technique and Health
kimmoss
Introduction
The use of fats and oils in cooking creates flavor, texture, and a smooth mouth feel. Choosing the best types of fats and oils is vital for good health. Substituting various products for some of the fat in recipes is also helpful to cut down total fat and calorie intake.
Below is a table of recipe substitutions which will make recipes healthier.
Table 1 – Recipe Substitutions
INGREDIENT SUBSTITUTIONS
| If the recipe calls for this ingredient: | Try substituting this ingredient: |
| Bread, white | Whole-grain bread |
| Bread crumbs, dry | Rolled oats or crushed bran cereal |
| Butter, margarine, shortening or oil in baked goods | Applesauce, nut butter, or prune puree for half of the called-for butter, shortening or oil; butter spreads or nut butters
Note: To avoid dense, soggy or flat baked goods, don’t use all oil in place of butter or shortening. Also, don’t use diet, whipped or tub-style margarine in place of regular margarine. |
| Butter, margarine, shortening or oil to prevent sticking | Cooking spray or a lesser amount of avocado oil |
| Cream | LF plant-based milk |
| Cream cheese, full fat | Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth |
| Eggs | Flax seed egg (one tablespoon ground flaxseed meal with three tablespoons of water) |
| Flour, all-purpose (plain) | Whole-wheat flour for 3/4 of the called-for all-purpose flour in baked goods
Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins. |
| Fruit canned in heavy syrup | Fresh fruit |
| Lettuce, iceberg | Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress |
| Mayonnaise | Plain LF yogurt with lemon and herbs |
| Meat as the main ingredient | Vegetables |
| Milk, evaporated | Evaporated skim milk |
| Milk, whole | Reduced-fat or plant-based milks |
| Oil-based marinades | Wine, balsamic vinegar, fruit juice or fat-free vegetable broth |
| Pasta, enriched (white) | Whole-wheat pasta, soy pasta, black bean pasta |
| Rice, white | Brown rice, wild rice, bulgur wheat, quinoa, or barley |
| Salad dressing | Fat-free or reduced-calorie dressing or flavored vinegars |
| Seasoning salt, such as garlic salt, celery salt or onion salt | Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or finely chopped fresh herbs, garlic, celery or onions |
| Soups, creamed | Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents |
| Soups, sauces, dressings, crackers, or canned meat, fish or vegetables | Low-sodium or reduced-sodium and low-fat or reduced-fat versions |
| Sour cream, full fat | Plain fat-free or low-fat yogurt, plant-based yogurt |
| Soy sauce | Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce |
| Sugar | Add vanilla, nutmeg or cinnamon to intensify sweetness, date sugar, honey, dried fruit |
| Syrup | Pureed fruit, such as applesauce, or low-calorie, real maple syrup with fruit |
| Table salt | Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends |
| Yogurt, fruit-flavored | Plain low-fat yogurt or plant-based yogurt with fresh fruit slices |
Example of Recipe Change
GINGERBREAD OR PUMPKIN PANCAKES
1 cup whole wheat flour
1 tablespoon baking powder
1 teaspoon ground ginger
¾ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon salt
1 cup milk of choice – change to 1 cup of plant-based milk
1 large egg– change to 1 flax seed egg
3 tablespoons unsulphured molasses
2 tablespoons maple syrup or coconut sugar or brown sugar or date sugar– Choose the date sugar.
2 tablespoons melted butter or coconut oil– Substitute avocado oil
½ teaspoon vanilla extract
Fats and Health
Nuts contain healthy fats.
The best types of fats to use in our diet are unsaturated (non-animal) fats. Here are some examples of good substitutions:
Instead of: Try:
Butter Nut or avocado butter
Shortening Part avocado oil and part nut butter or applesauce depending on dish
Bacon Nuts seasoned with spices