1. KNOW YOUR INGREDIEN TS

2. FATS ALL FAT IS NOT THE SAME! LEARN TO READ THE LABELS!

3. BUTTER / MARGARINE This is the fat found in milk. It is less healthy because it has cholesterol and more saturated fats. However, it is one of the best qualities of fat to use in baking and cooking. This manufactured fat is made from a variety of oils and chemicals, made to resemble butter. The ones used for baking MUST have 90 to 100 calories per Tbsp, or they will ruin your baking. The lower calorie margarine have added water & air.

4. LARD / SHORTENING Lard – Comes from the fat of pigs. It is most used in frying and baking, and has cholesteroal and more satuarted fats. Shortening – These are made from vegetable oils that have chemicals and hydrogen added. These are used in frying and in baking. Look for ones with no trans fat.

5. OILS These are generally liquid at room temperature, and are generally healthy for you. Look ones that have the healthiest fats, which are mono- unsaturated fats. Olive oil and pure canola oil are highest. Once opened, many oils should be refrigerated to keep them at a fresh state.

6. FLOU RS THE HEALTHIEST ARE ALWAYS THE ONES WHICH ARE WHOLE- GRAIN.

7. A.All-purpose flour- This is the most common flour, and can be used for anything that requires flour. A.Cake flour- This one has more starch in it. To substitute all purpose flour for cake flour, use 2 Tbsp less per cup. Fill the cup and then take out 2 Tbsp.

8. C.Bread flour- This one has more protein in it. Best for bread-baking. D.Self-rising flour- This has the baking powder & salt added in. E.Whole wheat flour- This is the whole grain. It has a heavier texture to it when used in baking. F.Different grains- You may see flours with rye, oats, or corn etc.

9. LEAVENING AGENTS THESE ARE USED IN BAKED GOODS (LIKE COOKIES AND CAKES) AND LET IT RISE.

10. A.Baking soda- This must be combined with something acidic for the product to rise. B.Baking powder- This has baking soda and an acidic chemical combined into one powder. C.Yeast- This is used in breads. Care must be taken not to use too hot a liquid, or it will kill the yeast. It takes at least several hours for the product to rise properly.

11. SUGARS Sugar has NO nutrition whatsoover! Keep those “empty calories” in mind.

12. A.White granulated sugar- This is granulated sugar. B.Brown sugar- This one must be packed tightly to measure properly. C.Molasses- This thick liquid is not as sweet as sugar and has a strong taste. ¾ c. sugar = 1 c. molasses D.Corn syrup- This is another thick liquid used in many convenience foods, candies, and baking. High fructose corn syrup has a bad reputation.

13. E.Honey- This thick liquid is made by bees. Do not feed it to children under the age of 2, as it may contain a certain kind of botulism spores. F.Confectioner’s sugar- Also known as powdered sugar. This often needs to be sifted to get the lumps out, and is used in candies and in frostings.

14. MILK & MILK PRODUCTS

15. MILK a.Whole milk- has a RED cap and 3 ½% milkfat b.Two Percent milk- has a DARK BLUE cap and is 2% milkfat c.One percent milk- has a LIGHT BLUE cap and is 1% milkfat d.Skim milk- has a PINK cap and is fat free. It has close to half the calories and all of the nutrition of whole and other milks.

16. MILK e.Dry milk solids- This is skim milk with water removed. It is good for baking. If you reconstitute it, it has a cooked taste. f.Evaporated milk- this has 60% of water removed and a cooked taste, due to the canning. It is usually used in baking and in candies. g.Sweetened Condensed Milk- a 14 oz can is the same as 2 ½ cups milk and Tbsp. of sugar. It is used in baking and candies. It is at least 8% fat.

17. MILK h.Buttermilk- Originally, it was what was left from making butter. Today, it is made from skim milk and is more acidic and thicker than regular milk. If a recipe calls for buttermilk, you can substitute 1 Tbsp. vinegar and 15 Tbsp. milk (which = 1 cup) i.Yogurt- This is made from milk and a bacterial culture, which thickens and sours it. The bacteria are good for your digestive system. It can be used to eat, in baking and casseroles, and as a substitute for sour cream.

18. CREAM a.Half and Half- This is half cream and half milk, often used in drinks. b.Light Cream- This cream is about 18 to 30% fat, used to make food richer tasting. c.Heavy/Whipping Cream- This is about 40% fat and can be whipped and sweetened with some confectioner’s sugar to make a topping. If whipped too long, it turns into butter.

19. CREAM d.Cool-Whip (and other brands)- this has no cream in it at all! e.Sour Cream- This commercially made item is used in dips, baking, casseroles, and desserts.

20. CHEESES

21. A.Natural cheeses are ones like cheddar, mozzarella, provolone, and swiss. Each one has its own distinctive flavor. They are generally solid and must be cut with a knife. Natural cheese gets stringy if heated too quickly or too high a temperature.

22. B.Processed cheese is American cheese to which has been added whey. It is much softer in consistency and melts very easily, so is often used in casserole dishes. It is sticky, and often cheese slices like this are individual wrapped. A common brand is Velveeta. C.Imitation cheese is made with much extra added whey and oil.

23. d.Cottage cheese is a fresh cheese which has both curds and whey in it. It comes in tubs. e.Ricotta cheese is used in Italian dishes Iike lasagna) and also comes in tubs. It is drier than the cottage cheese. f.Cream cheese is another fresh cheese that is high in fat, used in dips, desserts, and casseroles, as well as for eating. It comes in 3 oz. and 8 oz. blocks.