Transcript Using starchy foods

Catering for a healthy diet
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
The role of the caterer
• Chefs can play a vital role in providing healthy,
•
•
•
•
well-balanced meals.
Make small changes to recipes and methods. Be
adventurous and make healthy eating exciting.
Many customers are looking for healthy options
and will return to establishments providing
‘healthy’ food.
In residential establishments, good, balanced
nutritional meals are especially important.
School caterers have to provide meals that meet
minimum nutritional standards.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Healthier catering
• Increase quantities of starchy foods – base
•
•
•
•
meals on them.
Increase fibre quantity of meals where
practical.
Reduce fat in traditional recipes.
Use unsaturated fat instead of saturated.
Use moderate amounts of sugar and salt.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Healthier catering
• Increase quantities of fruit and vegetables:
• Add more to stir-fries and casseroles.
• Use as starters (asparagus, melon, vegetable
soup) and desserts.
• Offer as snacks, fresh or dried.
• Offer colourful salads with meals.
• Offer fresh juices and smoothies.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Preparing fruit and vegetables
• To retain the vitamins:
• Steam, microwave or stir-fry in a little oil if
possible.
• Peel thinly using a peeler.
• Store and cook for as short a time as
possible.
• If boiling, use less water, bring it to the boil
first and do not leave food sitting in the water
for long periods.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using starchy foods
• Healthy rice dishes include boiled or
steamed rice, paella, risotto and pilaff.
• Try using brown rice in rice dishes.
• Don’t use too much oil with pasta.
• Use thick slices of healthy breads –
wholegrain, granary, pitta – and use low-fat
sandwich fillings.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Wholegrain foods
• These include wholemeal and wholegrain
breads, pitta, chapatti, brown rice, wholewheat
pasta and wholegrain breakfast cereals.
• They contain more fibre and other nutrients
than refined, starchy foods.
• They take longer to digest so we feel full for
longer.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using potatoes
• Don’t peel potatoes, yams or cassava too
deeply.
• Leave skins on potatoes if possible, for fibre.
• Bake or boil them if possible, as this is
healthier than frying.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Frying potatoes
• Less healthy than baking or boiling.
• Large pieces and straight chips fried at a high
temperature (155–255°C) will absorb less fat.
• Pre-blanch chips in a steamer.
• Make healthier chips by steaming, brushing
with oil and then baking.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using fats
• Move from saturated to unsaturated fat by:
• using olive oil instead of butter
• using ‘white’ shortening for pastry
• using coconut milk instead of creamed coconut.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using fats
• Reduce fat content by:
• grilling, steaming, stir-frying or baking
• using puréed vegetables instead of roux
thickenings
• skimming fat off sauces
• dry frying or dry roasting spices
• using non-stick frying pans so less fat is needed.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using fats
• Reduce fat content by:
• using a rack or trivet when roasting
• making sure the oil is hot enough when frying
• offering dressings separately, instead of dressing
salads
• encouraging suppliers to offer low-fat alternatives.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using meat
• Cut down on the fat content of meat dishes by:
• using lean meat
• trimming fat from meat, and fat and skin from poultry
• racking and draining
• using less meat and
more pulses, vegetables
and starchy foods
• using alternatives like
tofu or Quorn.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using pulses
• Pulses are low in fat and rich in protein,
carbohydrate and fibre.
• They count as a portion of fruit and
vegetables.
• They provide an important source of nutrients
for vegetarians and a
tasty alternative for
meat-eaters.
• Add pulses to soups
and stews.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Using dairy products
• Use lower-fat versions of milk and cheese as
•
•
•
•
there is no loss of calcium.
Use a strong-tasting cheese for flavouring, but
use less of it.
Grate hard cheese for sandwiches and salads,
using less.
Replace cooking cream with yoghurt, arrowroot
or cornflour to prevent separation.
Use yoghurt in mayonnaise.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Healthier desserts
• Offer some healthy choices such as sorbet and
fresh fruit.
• For sponges use the fatless whisked sponge
method instead of the creaming method.
• Serve single cream
separately and offer
alternatives such as
fromage frais.
• Use fruit fillings
instead of cream.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Healthier soft drinks
• Many fizzy drinks have added sugar or
preservatives and some have stimulants.
• Alternatives include:
• mineral water
• fruit juices and smoothies
• low-sugar drinks
• lower-fat milk
• yoghurt drinks.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Religious diets
• Muslim: No pork, shellfish or alcohol and only
halal meat.
• Hindu: No beef, and for strict Hindus no meat,
fish or eggs.
• Sikh: Meat and fish may be acceptable, but
women in particular may be vegetarian.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Religious diets
• Jewish: No pork or shellfish – only kosher
meat. Meat and milk must not be cooked or
served together. Milk products may be avoided
except at breakfast.
• Rastafarian: No pork, processed foods, fish
without fins, alcohol, coffee or tea.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Medical diets
• Customers with diabetes need to avoid dishes
high in sugar or fat. Low-calorie sweeteners
can be used.
• Customers on a low cholesterol diet need to
avoid saturated fat. Use oils and margarines
that are high in unsaturated fat. Avoid meat,
shellfish, butter, liver, etc.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Medical diets
• Low fat diet: Avoid fatty foods, frying and
roasting.
• Low salt diet: Avoid foods where salt is
added during cooking (including smoking and
curing) and monosodium glutamate.
• Low residue diet: Avoid wholemeal bread,
brown rice and pasta, fatty foods and frying.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Medical diets
• People with allergies need to avoid particular
dangerous foods
• Nut allergy: Avoid nuts, blended cooking oils and
margarines – check labels of all foods to be sure.
• Dairy intolerance: Avoid milk, butter, cheese and
yoghurt – check labels of all foods to be sure.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins
Medical diets
• Some people need to exclude gluten from their
diet (coeliac disease or gluten intolerance).
• Gluten is formed by the proteins in wheat and
some other grains when mixed with water.
• Avoid wheat and wholemeal flour, rye, barley and
oats, and any dishes made with these. These
include some pasta, cheese spreads, barleybased or malted drinks, beer and some mustards
and sauces.
• Use cornflour, rice, potato, corn or sage to
thicken sauces.
Published by Hodder Education © 2010 D Foskett, J Campbell and P Paskins