Low Fat Cooking Virginia Bennett, PhD, RD

Fats and Oils Function of fats in the diet: Flavor, aroma and palatability Satiety and sense of fullness Concentrated source of energy Essential nutrients Important role in baked goods

Properties of Fat Smoking point – point at which fat smokes when heated Rancidity Saturated fats-primarily from animal sources Monounsaturated fats – olive or canola oil

Properties of Fat Polyunsaturated fats – vegetable Fatty acids – end product of fat digestion Essential fatty acids Hydrogenation-addition of hydrogen to liquid oils

Fats and Oils Lard – rendered from hogs Butter Margarine Corn, soybean, safflower, etc Stick and soft or tub Shortening

Fats an Oils Salad oils Corn Safflower Cottonseed Soybean Peanut Canola Sunflower olives

Fat Content of Various Foods FOODFAT CONTENT (%) Butter and Margarine80 Lard100 Salad Oil100 Cream, sour25 Cream, light20 Egg11

Role of Fat in Baked Products Tenderize or shorten gluten strands Leavening agent Moisture and flavor Emulsifying agent

Reducing the Fat in Baked Products Choose a fat substitute compatible with your recipe Consider flavors that work best with your recipe Some recipes work better than others

Reducing the Fat in Baked Products Fruitful fat substitutes – fruit purees, applesauce, fruit juices Dairy fat substitutes – nonfat yogurt and buttermilk Prunes Squash and sweet potatoes

Reducing the Fat in Baked Products Eliminate one half the fat in your recipe – if recipe calls for 8 T, eliminate 4T Replace with one half of fat substitute – replace with 2 T Evaluate

Reducing the Fat in Baked Products Cakes which use creaming to get their volume Whip egg whites and fold into batter Bake reduced fat products at a slightly lower temperature Do not over bake

Reduced Fat Cooking Start with lean cuts of meat, fish and poultry Trim off visible fat Avoid deep-fat foods Bake, broil, poach, steam or microwave

Reduced Fat Cooking Avoid frying in oils or other fats – use non-stick spray or a broth Use egg substitutes or egg whites Switch to skim or 1% milk

Reduced Fat Cooking Try nonfat or reduced fat salad dressings Use reduced calorie mayonaise Enjoy nonfat yogurts Tuna packed in water Legumes instead of meat

Reduced Fat Cooking Limit cheeses or use low fat Limit high fat meats – use substitutes (grd turkey, meat substitutes) Refrigerate soups and stews, remove hardened fat

Reduced Fat Cooking Try butter substitutes (Molly McButter, etc)

Worth Trying Instead of…..Substitute……. Tortilla chipsBaked tortilla chips Guacamole (avocado)Asparagus 1 cup sour cream½ cup light sour cream ½ cup fat free yogurt 1 whole egg¼ cup egg substitute CheeseReduced fat cheese High fat fishWater packed tuna

Worth Trying Instead of…..Substitute…… Ground beefGround turkey or 9% grd beef ButterMolly McButter ShorteningApplesauce 1 cup fatPrune puree