Transcript ppdesigningmenu13

Chapter 13
Building Healthy Recipes
Key Concepts
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When every main food item and accompaniment served meets
high culinary standards the diner is more likely to eat the
variety and amounts of foods prescribed for healthy eating.
The first step in transforming an existing recipe to meet
nutritional values and balance is to evaluate its present
nutritional worth, and determine what can be changed to
improve it without jeopardizing the integrity of the dish.
The caloric, cholesterol and sodium content of foods served are
just as critical as the amount of fat, vitamins and minerals.
If complete substitutions make too great a change in existing
recipes, then partial substitution may be more practical and still
result in lower fat for the whole plate.
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More Key Concepts
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The nutritional composition of vegetable, grain, potato, sauce and
other plate accompaniments are equally important to the main
course item when trying to serve healthier meals
A great way to reduce the amount of fat used in cooking is to
measure the amount of fat that is needed accurately instead of free
pouring the fat into the pot or pan
Nutritional recipes need to be based on measurable information, not
guess work, with controls put in place during the entire process of
ordering, preparing, cooking and serving the foods to ensure
nutritional goals are achieved
Kitchen and wait staffs must be trained to deliver healthier foods to
the customers; interpretations and guess work can cause serious
problems to the guest and the operation
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The challenge
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The challenge is to make a healthier plate of
food that taste great and satisfies hunger
without compromising the integrity, or main
concept of the original recipe
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Protect the Integrity of the Dish
If the integrity of the recipe can not be
protected, then it is better to design a
completely new recipe giving it a new name
and presentation
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Tournedos Rossini, for example, is a classic dish
made from beef tenderloin lightly sautéed, placed
on top a toasted bread crouton, crowned with a
slice of foie gras, sliced truffles and sauce Madeira
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how could this recipe be nutritionally improved without
changing its basic concept of a beef tenderloin preparation
with crouton, foie gras and roux thickened brown sauce?
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Healthy Prime Rib
Prime Rib of beef which gets its name from a
single item, roasted beef rib loin, can be part
of a nutritious and balanced diet without
compromising the original concept of the dish
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the beef entrée itself can be prepared more
nutritiously, smaller portions can be served, and
flavorful, nutrient rich vegetables, sauces and other
accompaniments can be included on the plate for
complete balance
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Steps to Preparing
Healthy Prime Rib
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Purchase select grade beef (naturally lower in fat than
choice and prime grades of beef)
Trim the loin of most excess fat, especially the lip
Roast it slowly at low temperatures to reduce shrinkage
and moisture loss
Serve six to eight ounce portions only
Utilize the drippings from the roasting pan as an
accompanying sauce
Prepare multiple nutrient rich accompaniments to fill
the plate
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Fat Found in Beef
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Prime beef contains the highest amount of
exterior and interior fat (marbling)
Choice and select grades of beef have
significantly lower amounts of fat in
descending order respectively, while the
nutritive values of the meat remains extremely
high
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Healthy Claims
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The US government does not allow food
manufactures or producers to advertise healthy
food choices unless the product does meet
nutritional standards established by the USDA
especially claims for low fat and low cholesterol
foods.
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Recipe Transformations
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The first step in transforming a recipe to meet
nutritional values and balance is to evaluate its
present nutritional worth, and determine which
factors can be changed without jeopardizing
the integrity of the dish
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Answer these Questions
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Are the main food items heavy in fat; can they be trimmed, or can
other less fatty substitutions be made?
What are the entrée and accompaniment (s) portion sizes?
What fats are used for marinades, dressings and cooking, and can
they be eliminated or replaced with less saturated oils?
What flavors from vegetables, herbs and spices could be used to
enhance the natural flavors of the other ingredients?
Can a lower fat or no fat cooking method replace the cooking
methods specified and still create foods similar in taste and eye
appeal to the original recipes?
How are sauces and accompaniments made, and can they be
replaced with healthier versions considering the variety of other
foods on the plate?
What flavors would be lost, if any, due to ingredient substitution or
elimination, and what could be added to return distinguishable
flavors to the dish?
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Re-evaluate the New Recipe
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The final recreation too must be evaluated for the same factors to
make certain the transformation worked, and calories, cholesterol
and sodium are not grossly affected
It could not be considered a healthier recipe simply because the
fats were reduced, and especially when its cholesterol, sodium or
caloric content increases drastically
Heavier vitamin and mineral rich foods served in combination with
high fatty foods may not be enough to present a completely
healthy meal either
Balance is the key to healthy eating; it is the consummate
challenge for cooks and chefs to encourage the customer to eat
everything on the plate and enjoy the benefits of healthy cooking
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Checking Food Charts for Value
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Food charts can be used to determine the
nutrient values of existing and transformed
recipes. They are available free from the USDA:
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USDA National Nutrient Database for Standard
Reference, Release 16
Nutritive Value of Foods, Home and Garden Bulletin,
Number 72
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Computer Programs
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Computer software programs now available that will
conduct nutrition analysis for cooks and chefs
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can contain large data bases containing the nutritional values
of thousands of different food ingredients
the chef in-puts the ingredients, including their cooking
methods into the program
by stating a portion size, in weighted ounces or volume
measures) the computer automatically calculates the amount
of nutrition per serving
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Substitute Meats and Poultry for Healthier
Cooking
Many traditional recipes which call for meat
that are high in saturated fat, like beef and
pork, can be made with a more nutritious
meat substitute without sacrificing flavor,
texture and appeal
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turkey, chicken, and game meats like venison and
rabbit are good choices for healthier substitutions
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Half and Half
Some recipes can have a portion of the meat
replaced with a healthier choice and still
maintain the integrity of the dish.
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much like milk, which can be purchased as whole
milk and in less fatty forms, and coffee, which can
be purchased in regular and decaffeinated forms,
some meat recipes allow for the whole or partial
substitution of meats with lower fat concentrations
customers can eat their favorite meals with many
of the traditional flavors they enjoy with less fat
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Healthy Low-fat Turkey
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Turkey is one of the best meats for substitutions. It is
naturally low in fat and is suited to most cooking
procedures and taste combinations
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ground turkey is the most versatile to use for it is easily
incorporated in a multitude of ground beef, veal or pork recipes
ground turkey is readily available through most meat
purveyors, or it can be ground in-house
thinly cut and flattened turkey breast meat is also a good
substitution for chicken, pork or veal in the preparation of
many cutlet dishes
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Lean Venison
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Venison and other game meats, which are
naturally leaner than most domesticated
animals and birds, also make excellent
substitutes for fattier beef and poultry entrees
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Ratites
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Flightless birds raised today for food
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Emu and ostrich are other lean choices for meat
substitutions, although the price per pound of edible
meat is typically two to three times as expensive as
beef
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A Part Fix
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Meat substitutions do not always need to
create drastic changes in order to deliver
healthier foods
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sometimes a substitution does not dramatically
reduce fats but decreases them enough to balance
the other foods on the plate
the overall goal is less than 30% caloric content
from fats on any given plate
often a slight change in meat item or portion size in
combination with other healthy foods is all that is
required to achieve those goals
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Vegetarianism
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Vegetarianism is on the rise in the US, with
estimates nearing 13 million people who
choose not to eat meat or limit their meat
consumption
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some of the reasons why people choose not to eat
meat are their cultural, ethnic and religious
upbringing and beliefs which promote vegetarianism
now health and diet are added to the list of reasons
why more people are choosing to eat meatless
entrees, salads and sandwiches in record numbers
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Vegetarian Choices
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Soy burgers are now sold in college cafeterias
everywhere
Veggie burgers are offered at fine institutions
Many restaurants in the fast food industry sell
meatless burgers as part of their daily menus
Vegetable pancakes, vegetable lasagna and
vegetable stir fry
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Protein Alternatives
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Seitan (SAY-than): wheat gluten
Tempeh (TEHM-pay): fermented cooked
soybeans
Tofu (TOH-foo): soy curd
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Other Soybean Based Foods
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Miso: fermented soybeans made into a paste ground
with grains
Soy milk: made by soaking and pressing whole
soybeans
Soy flour: ground from roasted soybean
Soy grits: a coarsely ground soybean
Soybean oil: pressed from soybeans
Hydrolyzed vegetable protein (HVP): soybean protein
broken down by acid
Textured soy protein (TSP): used as a meat substitute
or meat extender in traditionally meat-based items
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Types of Tofu
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Firm tofu is dense and solid; it holds up well in
stir fry preparations, soups and stews. Firm
tofu can also be sliced and grilled or pan-fried
Soft tofu does not hold its shape very well at
all; it is used often in soups and many blended
recipes
Silken tofu is made by a slightly different
process resulting in a creamy, custard-like
product
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The Whole Plate Concept
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All the foods on the plate play a critical role in
achieving healthy results
The importance of the main item to contribute nutrition
and flavors becomes relative to the amount of other
foods on the plate
Vegetables, fruits, grains and sauces, which make up
the other components on the plate, also contribute
their share of vitamins and minerals offering more
nutritional value with every mouth full
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Colors, Textures, Flavors, Shapes, and
Mouth Feel
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Important factors to consider when placing two
different foods together, let alone four or five
different food items and half a dozen flavor
components in a typical recipe
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Healthy Sauces and Accompaniments
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Sauces should be reduction sauces or starch
thickened sauces to reduce the amount of fat
on the plate
Vegetable accompaniments should have a
variety of textures, and colors with flavors
that complement the other flavors on the
plate
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Ten Tips to Healthy Cooking
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Tips 1-5
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Purchase only the freshest products that are
available
Purchase vegetables grown in your own locality
whenever possible to decrease shipping and storage
time
Store all products properly, whether fresh, frozen, or
dried
Prepare products as close to cooking time as
possible
Never store cut vegetables or potatoes in water for
long periods of time
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Healthy Cooking Tips
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Tips 6-10
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If blanching is part of the cooking process, shock vegetables
quickly and remove from water/ice bath as soon as cooled off
Blanch steaming retains more nutrients than blanching
vegetables in water; be careful not to over cook the vegetables
If combining ingredients, learn the different cooking times of
leaf, root, stem, flowering, and fruit vegetables
Cook vegetables that take the longest amount of time first, and
cook the ones that take the least amount of time last
Cook and serve vegetables with as little preparatory work done
to them as possible; avoid pureed or finely chopped vegetable
preparations
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Serving Healthy Vegetables
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Serving healthy vegetable accompaniments is an
important goal; serving tasty and satisfying vegetable
accompaniments takes a little more planning
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common vegetable accompaniments like candied carrots,
broccoli and hollandaise and the infamous vegetable medley
are either loaded with unnecessary calories, fat and
cholesterol, or are simply not interesting enough to tempt the
diner to consume them
The challenge is to get guests and customers to eat all
of the accompaniments on the plate so they walk away
with a complete meal full of flavors, textures and
nutrients
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Healthier Sauces
Traditional sauces, like velouté, béchamel, espagnole
and all their derivative sauces can be thickened by
using arrowroot, corn starch and other types of
refined starches in place of the roux
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place dry starch in a cup or container and then add enough
cold liquid to thoroughly dissolve the starch
once the starch is completely dissolved (this is called a slurry)
pour it into simmering stock to create the sauce
add flavoring ingredients like wine, shallots, herbs, spices and
vegetable garnishes just as you would for roux thickened
sauces
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Healthier Stocks
Make stocks: chicken, beef and seafood, using
additional flavoring ingredients in the mirepoix
besides the traditional carrots, celery and onion that
are always used
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turnips, rutabagas and golden beets to contribute a greater
variety of nutrients
fresh parsley and other fresh herbs add a number of
beneficial vitamins and minerals to stocks
fat from the bones and marrow used in making stocks
naturally floats to the top of stocks as they cool
remove as much of the fat as possible before making any
sauce (s)
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Other Ways to Thicken
Soups and Sauces
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Use rice, potato, dried beans (legumes) and
peas (split peas) are other healthy choices as
thickening agents for soups and sauces
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Reduction Sauces
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Reduction sauces are also a good nutritional
accompaniment for they contain little or not fat
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they are poor substitutions for classic or traditional
sauces, but are excellent choices when creating new
recipes and menu item presentations
reduction sauces are stocks and other flavoring
ingredients like wine, shallots, herbs and spices,
which are cooked together over an open flame to
reduce the liquid content
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Substituting Fats for Healthier Cooking
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Although it is recommended that Americans
reduce all of their fat consumption, the biggest
culprits are those fats that contain large
amounts of saturated fatty acids
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most recipes that call for these fats can be altered
by making simple substitutions that will reduce the
amounts of unhealthy saturated fats and still provide
a high level of flavor and taste
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An Unrealistic Expectation
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Problems arise when you try to take an item
like pound cake, which is very high in fat and
saturated fat, make substitutions based on
levels of saturated fats only, and expect
something that tastes and looks the same as
before
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Reduce Fats in Cooking
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Use nonstick cooking pans or grills
Measure the amount of fat that is actually
needed
Use a non-flavored vegetable oil instead of
butter or margarine for frying or sauté
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Subbing Fats in the Bakeshop
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In rolled-in dough and pastries, such as puff
pastry, Danish, and flaky pie crusts, the
substitutions do not work
In cakes, muffins, and breads, oils work just as
well as butter or shortening, with only a slightly
lower volume
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Tasty Marinades Return Flavor
For meats and poultry containing a lot of exterior fat,
trim the excess fat off first, which is loaded with
saturated fatty acids, and then marinade them in
flavorful liquids containing less saturated vegetable
oils
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It is interior fat in meat muscles that, when cooked,
which supplies tenderness and juiciness to the
finished product
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leaner cuts of meat, such as flank steak and first-cut brisket,
are naturally less tender and juicier than fattier meats
in order to utilize these leaner types of meats in quality
presentations you need to create some tasty marinades that
help tenderize and add flavors
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When Reducing Fats we also Reduce
Flavor
Chefs must realize that flavor must be re-created
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when fat used in part or entirely for flavor is replaced or
removed from the original recipe, then an equivalent level
of flavor must be added by other ingredients
this practice will maintain full taste satisfaction in the
finished product
If you want the flavor of butter but the health
benefits of oil, then sauté in oil and add butter, as
you would any seasoning, at the end of the
cooking process
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Use Stocks to Reheat Veggies
In sautéing vegetables, the use of stock as
the sautéing medium greatly affects the
amount of fat in the finished dish
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although the use of stock is not part of the true
definition of sautéing, the results are the same
a carefully measured amount of butter (about ½
teaspoon per serving, for approximately 17
calories) added to the sauté pan after the
vegetables have been heated through gives the
taste of butter without all the fat of cooking in
butter
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Smoked Turkey
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In place of bacon fat (a seasoning fat used by
many southern cooks to flavor vegetables), try
using a vegetable oil in combination with
hickory-smoked turkey wings, backs, or necks
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Trim the Fat
In grilling or broiling steaks, chops, and
chicken, first remove all the exterior fat and
skin from the meat
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use a knife to trim the solid fat as close to the meat
as you can
prepare a marinade of flavored liquids, herbs, and
spices that can be brushed onto the item just
before cooking
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Other Fat Reducing Alternatives
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Evaporated skim milk for heavy cream
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Low-fat yogurt for sour cream
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Part skim-milk cheese for whole-milk cheeses
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Portioning
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Proper portioning of foods that are high in fat is
a simple way to control the amount of fat
consumption
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American Portions are Large
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10-ounce filets
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12-ounce rib eye steaks
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16-ounce sirloin steaks
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Only 3-5 ounces of protein is recommended
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Reducing Portions isn’t Enough
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Reducing the amount of meat in a serving will
reduce the amount of fats in the diet, but if
diners walk away hungry, they are likely to eat
other foods later to compensate
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add back volume by creating combination dinners
like stews, stir-fries, and casseroles
serve beef with pasta, chicken with rice
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Create New Healthy Recipes
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Often cooks and chefs are given the
opportunity to create entirely new recipes
based on nutritional standards
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it is a great challenge to make healthy food taste
and look good too
these recipes need to be based on measurable
nutritional information with controls put in place
during the entire process of ordering, preparing and
cooking the foods to ensure higher nutrition is
achieved
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First Answer these Questions
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Do you want to achieve an item with no fat, or is low
fat (under 10% calories from fat) acceptable?
Are you designing a high carbohydrate or a low
carbohydrate diet; high protein or low protein diet?
Do you need to control sodium to acceptable levels or
reduce it as much as possible?
What caloric content is acceptable for the meal period?
What are the vitamins and minerals you want to serve
through food?
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Healthy Baking
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Successful healthy baking can be also be
achieved when the same principles of flavor
manipulation
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knowledge of the ingredients, their use in the baking
process, and the flavors they impart, as well as skill
in manipulating ingredients according to the science
of baking, are tools needed for the production of
healthy desserts
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Design Healthier Desserts
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Substitute skim milk for whole or low-fat milk.
Use low-fat, mock sour cream, or low-fat yogurt for
sour cream.
Try egg substitutes for whole eggs.
Replace all or part of the egg requirement with egg
whites only.
Add whole wheat, rye, buckwheat, or oat flours to
basic formulas.
Use low-fat condensed milk or soft tofu instead of
cream.
Substitute cocoa for baking chocolate.
Use natural condensed fruit juices for refined sugars.
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Staff Development
Wait staffs are the salespeople and ambassadors
for the restaurant

they must be trained to answer the questions customers
will ask




servers must know the preparation methods and ingredients
for all menu items
must also have a basic understanding of nutritional cooking
so they will know what substitutions will help transform a
traditional recipe to a more nutritionally balanced recipe
must also know about food allergies and intolerances and
the menu items that contain suspect ingredients
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Nutritionally Trained Kitchen Staff

The kitchen staff must also be trained in
nutritional cooking concepts so they can make
alterations and substitutions within company
policy and sound nutritional guidelines
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Knowledgeable Service

A well trained staff knows the ingredients of
every recipe, or knows the importance of
checking with management when confronted
by a customer who makes any kind of health or
allergy/intolerance claim

giving a customer good service includes good,
accurate information regarding the food on the
menu and how it is all prepared
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END
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© 2009 Pearson Education, Upper Saddle River, NJ 07458.
All Rights Reserved.