1. Healthy Menus and Recipes
Chapter 9
Healthy Menus and Recipes

2. A healthy and moderate meal will generally have no more than:
800 kcalories or less
35% or fewer kcalories from fat, emphasizing oils high in monounsaturated and polyunsaturated fats
10% or less of total kcalories from saturated fat
No trans fat
100 milligrams or less of cholesterol
45 to 65% kcalories from carbohydrates
10 grams or more of fiber
10% or fewer kcalories from added sugars
15 to 25% kcalories from protein
800 milligrams or less of sodium (about 1/3 teaspoon of salt)

3. To develop healthy menu items:
Use existing items on your menu
Modify existing items to make them more nutritious
Create new selections

4. Menu Planning Considerations
Is the menu item tasty?
Can each menu item be prepared properly by the cooking staff?
Does the menu item blend with/complement the menu?
Does the menu items meet the food habits/preferences of the guests?
Is the food cost appropriate for the price being charged?
Does each menu item require a reasonable amount of prep time?
Is there a balance of color?
Is there a balance of textures?
Is there a balance of shape?
Are flavors varied?
Are the food combinations acceptable?
Are cooking methods varied?

5. Recipe Modification Change/add healthy preparation techniques
Change/add healthy cooking techniques
Change an ingredient by reducing it, eliminating it, or replacing it
Add a new ingredient

6. If you decide to modify a recipe, …
1. Examine the nutrient analysis and decide
how you want to change it
2. Consider flavor
3. Modify the recipe
4. Evaluate the product
Further modification and testing

7. Hamburger: Before and After
Traditional
1 pound ground beef
1 egg
2 teaspoons minced garlic
1 tablespoon steak sauce
Grilled Chicken Burger
10 pounds chicken breast, skinned
1.5 pound cooked potato, small dice
1 cup chopped parsley
2 T Mrs Dash garlic herb seasoning
½ t black pepper
1 C white onions, diced
½ oz chicken stock
2 egg whites
Micro greens, sliced tomato, and red onion on bun

8. Cream Dressings Before and After
Traditional
½ cup mayonnaise
2 T chopped chives
2 T chopped parsley
1 T lemon juice
½ t Worcestershire sauce
¼ t dry mustard
¼ t finely chopped garlic
Green Goddess Dressing
4 oz soft tofu, well drained
½ cup cider vinegar
2 stalks celery
½ cup spinach leaves
1/3 cup fresh parsley
1 T lemon juice
2 scallions
Fresh tarragon leaves
Fresh ground pepper

9. Chef’s Tips for Breakfast
For color and flavor, serve an omelet with spicy vegetable relish on top of it, or place the omelet in a grilled blue corn tortilla and serve with salsa roja
Provide balanced, healthful, and flavorful breakfasts
Offer freshly squeezed juices

10. Breakfast: Glazed Grapefruits with Vanilla Beans and Honey

11. Breakfast: Maple Yogurt, Fruit, and Granola Parfait

12. Chef’s Tips For Appetizers
Appetizers may be sized-down entrees
Use ingredients such as wonton skins and rice paper to make a wide variety of appetizers. Stuff these wrapping with fillings such as spiced butternut squash.
Add color to appetizers with dried beet chips
Creative sauces and relishes help sell appetizers

13. Chef’s Tips for Soups
Strain soups such as broccoli through a large-holed china cap to remove fibers
Puree bean soups to get a consistent product, then strain to remove skins
Rice and potatoes work well as thickeners
Replace ham in bean beans with smoked chilies, smoked turkey, or veal bacon
Garnish soups with an ingredient of the soup

14. Chef’s Tips for Salads and Dressings
Use fresh, high-quality ingredients
Choose ingredients for compatibility of flavors, textures, and colors
Vegetables go well with dressings having an acid taste such as vinegar or lemon
Try legumes in salads.
Decorate the salad plate with reduced beet juice
Plan your presentation carefully

15. Salad: Barley, Beans, Tomatoes, and Fresh Herbs with Cut Vegetable and Haricot Garnish

16. Chef’s Tips for Entrées
A 3- to 4-ounce cooked portion is enough for meat, poultry, and fish
Use bulgur to extend ground meat
Fish is very versatile and nutritious
Think color and flavor when picking legumes
When using cheese, use a small amount of a strong cheese such as gorgonzola
Create new fillings for pasta

17. Chef’s Tips for Side Dishes
When using veggies, think about what’s in season and how the dish will look and taste. Also, think variety. Be adventurous.
Add grains to vegetable dishes, such as brown rice with stir-fried vegetables.
Serve grains and beans.
Salads can often be used as side dishes.

18. Chef’s Tips for Desserts
To make sorbet without sugar, simply puree and strain the fruits.
Use angel food cake as a base to build a dessert. Serve with pear and ginger compote.
Stuff phyllo or bake it in a muffin pan and fill with sautéed apples.
Serve fruit as a compote.

19. Dessert: Walnut-Dried Cranberry Biscuit Shortcake with Berries and Fresh Cream

20. Steps 3: Presentation
Height
Color
Shape
Layout
Garnish

21. How To Make Garnishes: Vegetable and Fruit Chips

22. Copyright ©2010 John Wiley & Sons, Inc.
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