Healthy Substitutions for Cooking

We’ve got tips to share so you can add a healthier twist to your family favorites.

Focus on Fat
Start by cutting the fat in half; work down from there. Fats are calorie heavy with 9 calories per gram, while carbohydrates and protein have just 4 calories per gram.
    * Read labels to find low-fat and fat-free options for favorites like milk, cheese, yogurt, sour cream, half-and-half, ice cream and whipped topping. To adjust more easily, make a gradual switch from reduced-fat to low-fat and then on to fat-free ingredients.
    * Use part-skim cheeses instead of their higher fat counterparts, or use sharper-flavored cheeses like Parmesan, feta or Gorgonzola since their more pungent flavors allow you to use less.
    * Canola, soybean and olive oils are good fats to use for stir-frying, cooking and some baking because they have less saturated fat than many other options.
    * Egg substitutes can replace eggs at a savings of 5 grams of fat each (1/4 cup = 1 large egg).

Cooking
    * Choose lean and extra-lean ground meats or ground turkey breast.
    * Choose loin and sirloin meats and skinless white-meat poultry.
    * Trim fat from meats before cooking.      
    * Cut bacon or sausage amounts in half, or switch to turkey bacon, low-fat sausages or vegetarian alternatives.
    * Cut meat amounts in chilis and casseroles in half; add beans for extra protein and fiber.
    * Blend or process 1/4 to 1/3 of a soup to make it creamy instead of adding cream or thickeners.

Baking
    * Replace butter with no-trans-fat vegetable oil spread. Or, replace half with canola oil.
    * Replace half the fat with applesauce. Next time, go further if you like the results.
    * Cut chocolate chips in half and use miniatures to make the flavor go further.
    * Toast nuts for fullest flavor, then use half the amount and finely chop.
    * Use cooking spray to grease pans; spray cupcake liners to release muffins easily.

Punch up the Flavor
Fat carries flavor. When fat is reduced or removed, foods can become bland. It’s important to increase flavorings and/or seasonings to compensate for that lost fat.

    * Use grated or shredded lemon, lime or orange peel, or squeeze fresh juice to heighten flavor.
    * Add high-flavored ingredients like Dijon mustard, balsamic vinegar, garlic, gingerroot, chili peppers, capers, sun-dried tomatoes, olives, hoisin sauce or other full-flavored condiments.
    * Sprinkle or stir in chopped fresh herbs just before serving to enhance flavors.
    * Double or triple the amount of vanilla, and increase spices such as cinnamon and nutmeg when baking.

Check the Sodium
    * Buy low- or reduced-sodium instead of regular chicken broth, soy sauce, canned foods and prepared pasta sauces.
    * Rinse canned veggies and beans before using.
    * Cut added salt in half or leave it out completely.
    * Instead of salt, use a squeeze of fresh lemon or lime juice or a splash of high-flavored vinegar.
    * Check the ingredient list on dried herb mixtures to avoid added sodium.

Add Fiber
    * Double the amount of veggies and/or legumes in stir-fries, casseroles, soups, stews and salads to help fill you up.      
    * Switch to whole grain pasta, rice and grains.
    * Mix oatmeal or other cereal into burgers and meatballs.
    * Crush high-fiber cereal such as Fiber One® to coat chicken breasts and fish fillets or use as a topping for baked dishes like casseroles or muffins.
    * Replace half the amount of all-purpose flour with whole wheat flour when baking.

Ten Pantry Organizing Tips

1. Group like items in the cupboard together and label the shelves (i.e. pasta & grains, soup, tea). This will provide you with a visual cue as to what you need to replenish.

2. On the top cupboard shelf store dry foods that are specifically for guests that pop by. Items like assorted crackers, jarred spreads, anchovies and olives can be quickly assembled if you need to act quick.

3. Contrary to popular belief, spices to have a shelf life. Once a year, toss any spices that have not retained their aroma.

4. Transfer pastas, dry beans, rice and flour to clear air-tight containers and place a label on the container indicating when you purchased the item. Dry foods that have been kept too long start to lose their color and can form grain mites.

5. After a shopping trip, place newer items at the back of the fridge. Older items moved up front will get used before they expire.

6. To avoid science experiments from taking over your fridge, once a week throw out any items that just don't belong anymore, such as uneaten leftovers.

7. Mimic your supermarket's storage system. If they don't have something refrigerated, do the same at home i.e. tomatoes and most fruits do not need to be refrigerated; most vegetables do.

8. More than 1/4 inch frost build-up in a freezer increases the amount of energy uses. If necessary, defrost your freezer often.

9. If storage containers take up too much space in your freezer, create an airtight seal using foil. Then apply a strip of colored tape to identify the contents i.e. red equals steak, blue equals fish. Note: Stickers do not work as well as tape in the freezer.

10. No need to have three bags of peas - consolidate all like items.

Marinades

Want to bump up the flavor and tenderness of entrees and vegetables

by several notches? Marinades are the way to go—they tenderize and

transform flavor and are ideal for grilled and broiled foods.

* Plan for 1/4 to 1/2 cup of marinade for each 1 to 2 pounds of meat,

poultry, seafood, fish or vegetables. Marinades soak about 1/4 inch into

the surface of the food.
* Use heavy plastic food-storage bags or nonmetal containers for

marinating. Glass and plastic won't react with acidic liquids in the

marinade (such as vinegar, wine or lemon juice). Avoid porous

earthenware containers because marinades may seep into the pottery.
* Marinate food, covered, in the refrigerator (not at room

temperature) for 15 minutes to 2 hours or longer, and turn food

occasionally to evenly distribute the marinade.
* To tenderize meat, marinate it for up to 24 hours (after 24 hours,

the texture of the meat may become mushy). Marinate fish only 15 to

30 minutes; otherwise, it has a tendency to become mushy over a long

period.
* For food safety’s sake, never serve cooked meat on the unwashed

platter you used to carry raw marinated meat, poultry, seafood or fish

to the oven or grill. Otherwise, bacteria in the raw juices can transfer to

the cooked food.
* Planning on serving a side sauce of marinade? Set aside extra

marinade before you marinate raw meat, poultry, seafood or fish, and

refrigerate it (covered) until serving time. Prevent bacterial

contamination by either discarding used marinade or first bringing it

to a rolling boil in a saucepan, boiling for 1 minute and stirring

constantly, before serving.

Herbs, Spices & Seasoned Rubs

Herbs are easily grown in a windowsill or herb garden. You can also buy them by mail or from the grocery, co‑op or farmer’s market. Regardless, you’ll find that all herbs have a distinctive aroma, flavor and texture.

Storing & Cooking with Herbs

* Chopped fresh herbs can be easily substituted for dried herbs in a recipe (just triple the amount if using fresh).

* Pesto is a favorite herbal blend, and ever so easy to make. Combine fresh basil, olive oil, garlic and parmesan cheese in a food processor for a delicious pasta or seafood topping.

* Experiment with individual herbs and combinations of herbs—you’ll learn what you like and find that with the accent on herbal flavor, you’ll actually desire less fat in recipes. Taste and smell the leaves—some herbs have bolder flavors than others.

* Ready to store fresh herbs? Wrap stems in a damp paper towel, place herbs in a plastic bag and refrigerate.

* Basil, parsley and cilantro can be kept fresh for up to a week in a refrigerated container of water (about two inches). Place a plastic bag over the herbs and hold in place with a rubber band around the neck of the jar. Basil should stand at room temperature first before refrigerating, as leaves may blacken.

* Snip herbs with kitchen scissors for a simple garnish.

* After measuring dried herbs, crumble in your hand to release their flavor before adding to your recipe.

* Whole herbs will keep for up to one year and ground herbs for up to six months (flavors will weaken over time). Refrigerate chili powder, ground red cayenne pepper and paprika to retain color and flavor.

* See our Charts and Reference Guides for detailed herb, spice, seed and seasoning blend charts. Toasting, Blending & Storing Spices and Seeds Spices are the seeds, shells, buds, fruit or flower parts, bark or roots of plants that grow in the tropical regions of the world. Use spices in small amounts —their flavors are highly concentrated.

* Toasting spices and seeds, such as cumin, coriander, fennel seed, cardamom, cloves, cinnamon sticks and mustard seed, intensifies flavor. To toast spices and seeds:

1. Spread a thin layer of spice or seed in a (dry) skillet. Shake or stir over low heat, watching carefully so spices don't burn.

2. When the aroma strengthens, remove skillet from the heat and pour out spice or seeds onto a plate for cooling.

3. Store cooled toasted spices or seeds in an air-tight container.

* Want to crush or blend spices? Use a mortar and pestle, spice grinder or small electric grinder.

* Store spices in airtight containers away from direct light and heat.

Whole spices can be kept up to one year in an airtight container; ground spices have a shorter shelf-life of about six months. Flavor deteriorates with time.

Cooking with Dry Seasonings & Rubs

Dry seasonings are concentrated blends of dried herbs and spices that flavor the outside of a food as it cooks. Rubs are concentrated applications of seasoning blends rubbed into the surface of meats. You’ll find seasonings and rubs in sweet or savory (non-sweet) combinations.

* Rubs give food more flavor than a mere sprinkling of seasoning. To apply a rub, start by moistening poultry, meat or vegetables with a little vegetable oil, olive oil or water. Rub the dried seasoning onto the surface before cooking.

* Store dry seasoning blends tightly covered in a cool, dry place for up to 6 months.

A Fine Brine - Tips for Brining

Brining, the process of soaking meat or vegetables in a saltwater or seasoned water bath, has been around for centuries to preserve meats when refrigeration wasn't available. The purpose of the process is to infuse meats with flavor and moistness.

Best to Brine

Brining is best for lean meats such as poultry (chicken, Cornish hens, turkey), pork (roasts, tenderloin, chops) and shrimp that tend to be mild flavored, more easily over-cooked and prone to drying out. Vegetables can also be brined.

Water is the most common base for brining, but other liquids can also be used. Apple juice, beer, wine, apple cider, chicken or beef broth, tea, orange juice or vinegar may be used to replace some of the water.

Kosher or not? Although iodized table salt may be the easiest to grab, kosher salt is probably a better choice for brining. Kosher salt does not have iodine or anticaking agents (which table salt does), so it has a more subtle, clean flavor. Another good choice is noniodized table salt.

Kosher salt is more coarse and less "salty" than table salt, so you'll want to use a bit less table salt than you would kosher salt.

Regular granulated sugar, as well as brown sugar, honey or molasses, can be used as a sweetener. Sugar in the brine provides a delicate sweetness to offset the saltiness, and sugar can lend a bit of color to bland poultry as it caramelizes.

Flavorings are optional, but more adventurous cooks may want to season their brine with garlic cloves, onion, rosemary, thyme, basil, bay leaves, ginger, chilies, peppercorns, mustard seed, vanilla, cloves or cinnamon. Start with 1 to 2 tablespoons of a flavoring to experiment and add more next time if you prefer a stronger flavor. You may want to try fresh rosemary leaves and chopped onion with pork tenderloin, grated lemon peel and garlic cloves with chicken or chopped gingerroot and soy sauce with shrimp

Turkey Brining ABC's

A - Plan Ahead
Because brining can take several hours, you'll need to plan ahead. The larger the food you're brining, the longer the time. If you want poultry to have crisp skin after brining, you'll need to remove poultry, like turkey, from the brine, then cover and refrigerate it for several hour or overnight before cooking.

B - The Container
Your container will depend on the size of the meat you are brining. In turn, the container size will determine the amount of bring you need to prepare. You can brine in any large container that is nonreactive, such as a plastic food-storage bag, plastic container, glass, crock or stainless-steel bowl. Use a cooler or stockpot for large cuts of meat. If the container is too large to refrigerate, place frozen gel packs or plastic bags of ice in the solution (you do not want to dilute the brine). Check the temperature every one to two hours to ensure it stays below 40º.

C - The Solution
How much brine? If you don't have a specific recipe to guide you, place the meat in the container and add enough water to completely cover the meat. Remove the meat, then measure the water. This is how much brine you will need.


Heat water to boiling. Add salt, sugar and other liquids and flavoring agents, stirring to ensure the salt is completely dissolved. Heating also enhances seasonings in the brine. Slightly cool the brine, and then refrigerate until chilledbefore adding the meat to the brine.

Foods should be completely submerged in the brine. You may need to place a heavy plate or bowl on top of the food to keep it submerged. There is no need to rinse the brined food unless you use highly seasoned brine or a specific recipe calls for rinsing. If you're not ready to cook the brined food, remove it from the brine, wrap in plastic wrap and refrigerate until time to cook. Discard all used brine; do not reuse.

How To Brine Recipes

Liquid - 8 cups total (1/2 gallon)
Salt - 1/2 cup kosher salt or 1/4 cup table salt
Sweetner (as desired) - 1/2 cup sugar
How Long To Brine

Use the information below as a guide to brining times. As a general rule, milder, less-dense foods will need less time, and you can approximate about 2 hours brining per pound of food. Longer brine times will produce more-intense flavors. Also, brines with a higher salt concentration will require shorter brining time.

Shrimp 30 minutes
Salmon Fillets 1 to 1 1/2 hours
Chicken Pieces 1 to 2 hours
Cornish Hens 1 to 2 hours
Whole Chicken (about 4 lbs) 8 to 12 hours
Turkey Breast (4-6 lbs) 4 to 8 hours
Whole Turkey (12-14 lbs) 12 to 24 hours
Whole Pork Tenderloin 8-12 hours

Homemade TV Dinners

Ingredients:
When freezing food:

* Use heavy duty freezer bags or freezer wrap
* Airtight plastic containers
* Double wrap when possible
* Label and color-code items for easy identification

Directions

Never thaw food in room temperature, because bacteria can build up.
Thawing fish: -- 1 lb. frozen fish takes 24 hours to thaw completely in
the fridge, or one hour if quick-thawed, well-wrapped in cold water. --
To thaw fish in the microwave, use only medium-low power.