Presentation on theme: "Ethnic Food, Recipe Modification, and Dining Out."— Presentation transcript:
Ethnic Food, Recipe Modification, and Dining Out
How to Modify a Recipe? Look at a recipe and ask yourself – Is it healthy? Can any ingredients be left out? Can any ingredients be decreased? Can a substitute be used?
Recipe calls for:Substitution: Ground BeefExtra lean ground beef (10% or less fat) Turkey (10% or less fat) SausageTurkey sausage (10% or less fat) Vegetarian sausage Salad DressingFat-free or low-fat dressings Flavored vinaigrette (made with olive oil, water and vinegar, or lemon juice) Cream SoupFat free or low fat canned cream soup 1 cup cream cheese½ cup ricotta cheese pureed with ½ cup fat free cream cheese 1 cup Butter, margarine, or oil½ cup apple butter or ½ cup prune puree + 1-2 Tbsp. Butter, margarine or oil
Season Blending Seasoning Blend #1 A low-sodium all-purpose seasoning for meats, vegetables and tomato-based foods 2 tablespoons dry mustard 2 tablespoons onion powder. 2 tablespoons paprika 2-3 teaspoons black or white pepper 2 teaspoons thyme 1/2 teaspoon ground basil Blend spices thoroughly. Store extra seasoning in a tightly covered glass bottle. Yield: approximately 1/2 cup seasoning Seasoning Blend #2 An all-purpose seasoning to pep up chicken, hamburger and tomato-based dishes 4 tablespoons onion powder 4 tablespoons parsley flakes, crushed 1 1/4 teaspoon garlic powder (optional) 2 tablespoons paprika 1 tablespoon ground basil Blend spices thoroughly. Store extra seasoning in a tightly covered glass bottle. Yield: approximately 3/4 cup seasoning Seasoning Blend #3 A low-sodium seasoning for pasta sauces or Italian dishes 4 tablespoons dried parsley, crushed 4 teaspoons dried minced onion 1 teaspoon ground oregano 2 teaspoons dried basil, crushed 1 teaspoon ground thyme or marjoram 2 teaspoons celery seed 1/4 teaspoon garlic powder 1/4 teaspoon black pepper Blend spices thoroughly. Store extra seasoning in a tightly covered glass bottle. Yield: approximately 1/2 cup seasoning
FLAVOR AND NUTRIENT ENHANCEMENT –Increase fresh herbs and spices. Sage, oregano, thyme and rosemary are high in antioxidants and have antibacterial properties. –Substitute low sodium broth/stock for regular broth/stock. –Concentrate flavors through reduction (simmer until liquid is reduced). IDEAS FOR SPICES: –Red meats: low sodium soy sauce, ginger, garlic and sherry. –Pork: sage, garlic, rosemary –Chicken or fish: lemon and basil (or tarragon) –Potatoes: chives, mint, poppy seeds, dill –Cabbage: caraway seeds, onions, apple, low sodium soy sauce –Asparagus: nutmeg, lemon juice, sesame seeds, balsamic vinegar –Broccoli/ green beans: lemon olive oil
Low-fat Condensed Soup Substitute 1 tablespoon butter or margarine 2 tablespoons flour 1 cup skim milk 1/4 teaspoon salt (optional) 1/4 cup chopped celery, sliced cooked mushrooms, or cooked chicken (optional) 1. Melt margarine. Stir in flour. 2. Add milk gradually. 3. Stir over low heat until thick 4. Add one or more of the optional ingredients, if desired. This recipe replaces one can of condensed soup. Sour Cream Substitute 1 cup low-fat cottage cheese 1 tablespoon fresh lemon juice 1. Combine cottage cheese and lemon juice. 2. Whirl in a blender or beat until smooth. This recipe makes one cup of sour cream substitute.
Resources Colorado State University: Ingredient Substitution Sheet –http://www.ext.colostate.edu/pubs/foodnut/09 329.htmlhttp://www.ext.colostate.edu/pubs/foodnut/09 329.html University of Illinois: Ingredient Substitution Baking –http://urbanext.illinois.edu/thriftyliving/tl- baking.htmlhttp://urbanext.illinois.edu/thriftyliving/tl- baking.html
Ethnic Food Mexican –Spicy chicken –Rice & black beans –Salsa or Picante –Soft corn tortillas Chinese –Steamed –Jum (poached) –Kow (roasted) –Shu (barbecued) –Steamed rice –Dishes without MSG added Italian –Red sauces –Primavera (no cream) –Piccata (lemon) –Sun-dried tomatoes –Crushed tomatoes –Lightly sauteed –Grilled
Thai Food: -- Avoid bean thread, a vermicelli-like noodle that appears in many dishes not specifically listed as such and is high in carbohydrates. –-- Anything listed on the menu as pad will almost certainly be a noodle dish. –-- If you order curry, request one that doesn't contain potatoes. –-- In general, stick to dishes that are quickly sauteed with lemongrass and/or basil, other aromatic Thai herbs and vegetables. Appetizers Broth-based soups- such as tom yam (Hot and sour soup) Fresh Basil Rolls- Basil leaves, rice noodles, lettuce, bean sprouts, shrimp, pork or tofu wrapped in steamed rice paper Satay- grilled meat or tofu served with peanut sauce, (Ask for the sauce on the side; it gets most of its calories from fat.) Kanom Jeep -Steamed stuffed wonton Yam: Salads Choose those without coconut milk or peanut sauce as the dressing,or those that contain fried meats or seafood. (Anything fried is going to add extra calories and fat.) Countless Thai salads are made with lime juice and rice vinegar. Indian Food: Choose: –tandoori chicken or fish –steamed rice –raita sauce –lentil soup –naan bread –lassi –chicken tikka –chicken vindaloo –curried vegetables Avoid: –fried entrees –dishes with "crispy" in the name –coconut soup or dishes with coconut sauces –masala –chutney –ghee –pakora –korma –samosas –poori bread
Dining Out Be sure to ask if the beans are refried and if they add lard. You want to have lard free beans. Chipotle: offers black beans that are not refried and seasoned with cumin and garlic. Paulinas Mexican Grill –14845 Monarch Blvd Victorville, CA 92395 ph: 760-955-2661
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats. Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea. Undress your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich. Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed. Tips for Dining Out
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option. Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Dont add insult to injury by adding more salt. Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more. Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
Pupusas Revueltas (Salvadoran- style Stuffed Masa Cakes) 1 pound ground chicken breast 1 tablespoon vegetable oil ½ small onion, finely diced 1 clove garlic, minced 1 medium green pepper, seeded and minced 1 small tomato, finely chopped ½ teaspoon salt 5 cups instant corn flour (masa harina) 6 cups water ½ pound low-fat mozzarella cheese, grated In a nonstick skillet over low heat, saute chicken in oil until chicken turns white. Constantly stir the chicken to make sure it is evenly cooked. Add onion, garlic, green pepper, tomato, and salt, and mix well. Cook until chicken mixture is cooked through (internal temperature, 165 °F). Remove the skillet from the stove. Put the mixture in a bowl and cool in the refrigerator. While the chicken mixture is cooling, place the corn flour in a large mixing bowl and gradually stir in enough water to make a stiff tortilla-like dough. When the chicken mixture has cooled, mix in the cheese. Divide the dough into 24 portions. With your hands, roll the dough into balls. Press a hole in each ball with your thumb. Put about a tablespoon of the chicken mixture into the hole in each ball. Fold the dough over to completely enclose it. Press the ball out with your palms to form a disk. In a very hot iron skillet, cook the pupusas on each side until golden brown. Serve hot with Encurtido Salvadoreño. Yield: 12 servings Serving size: 2 pupusas Calories 290 Total Fat 7 g Saturated Fat 3 g Cholesterol 33 mg Sodium 223 mg Total Fiber 5 g Protein 14 g Carbohydrates 38 g Potassium 272 mg
Mexican Pozole (Mexican Beef and Hominy Stew) 2 pounds lean beef (eye round roast), cubed 1 tablespoon olive oil 1 large onion, chopped 1 clove garlic, finely chopped ¼ teaspoon salt teaspoon pepper ¼ cup cilantro 1 can (15 ounces) stewed tomatoes 13 can (2 ounces) tomato paste 1 can (1 pound, 13 ounces) hominy In a large pot, heat oil. Saute beef. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender. Add tomatoes and tomato paste. Continue cooking for about 20 minutes. Add hominy and continue cooking for another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency. Variation: Skinless, boneless chicken breasts may be used instead of beef cubes. Yield: 10 servings Serving size: 1 cup Calories 253 Total Fat 10 g Saturated Fat 3 g Cholesterol 52 mg Sodium 425 mg Total Fiber 4 g Protein 22 g Carbohydrates 19 g Potassium 485 mg
Quinoa and Black Bean Salad ½ cup dry quinoa 1½ cups water 1½ tablespoons olive oil 3 tablespoons lime juice ¼ teaspoon cumin ¼ teaspoon ground coriander (dried cilantro seeds) 2 tablespoons cilantro, chopped 2 medium scallions, minced 1 can (15 ounces) black beans, rinsed and drained 2 cups tomato, chopped 1 medium red bell pepper, chopped 1 medium green bell pepper, chopped 2 fresh green chilis (or to taste), minced Rinse the quinoa in cold water. Boil water in a saucepan, then add the quinoa. Return to boil, then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes. While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside. Combine chopped vegetables with the black beans in a large bowl, and set aside. Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve. Yield: 6 servings Serving size: 1 cup Calories 208 Total Fat 5 g Saturated Fat 1 g Cholesterol 0 mg Sodium 284 mg Total Fiber 7 g Protein 9 g Carbohydra tes 34 g Potassium 619 mg
Brazilian Rice nonstick vegetable oil spray 2 12-ounce boxes of frozen spinach, thawed 1 cup cooked brown rice 2 tablespoons olive oil 1 cup liquid egg-white substitute ¾ cup shredded fat-free mozzarella cheese 1 cup fat-free milk ½ medium onion, chopped ½ tablespoon low-sodium Worcestershire sauce ¼ teaspoon dried marjoram ¼ teaspoon dried thyme ¼ teaspoon dried rosemary Preheat oven to 350 1. °F. Spray a 2-quart baking dish with vegetable oil spray. Place thawed spinach in a colander and press to remove excess water. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated. Yield: 8 servings Serving size: ¾ cup Calories 137 Total Fat 6 g Saturated Fat 2 g Cholesterol 6 mg Sodium 186 mg Total Fiber 3 g Protein 10 g Carbohydrates 12 g Potassium 309 mg
Grilled Vegetable Kabobs 2 medium zucchini 2 medium yellow squash 2 red or green bell peppers, seeded 2 medium red onions 16 cherry tomatoes 8 ounces fresh mushrooms 2 medium ears sweet corn nonstick vegetable oil spray Sauce –½ cup balsamic vinegar –2 tablespoons mustard –3 cloves garlic, minced –¼ teaspoon thyme Rinse all the vegetables. Cut zucchini, squash, and bell peppers into 2-inch chunks. Cut red onions into wedges. Combine the cut vegetables with the tomatoes and mushrooms in a bowl. Cut the corn into 1- inch pieces and cook in boiling water for about 10 minutes. Add the cooked corn to the other vegetables. Mix the vinegar, mustard, garlic, and thyme for the sauce. Toss vegetables in the sauce and thread vegetables onto skewers. Before starting the grill, spray it with vegetable oil spray. Place the skewers on the grill over medium heat. Baste occasionally with extra sauce. Grill 20 minutes or until tender. *You can cook the vegetables in foil instead of using skewers. Divide the vegetables in half and wrap them in foil. Grill for about 30 minutes or until tender. If you use wooden skewers, soak them in water for 30 minutes before using. Yield: 8 servings Serving size: 1 kabob Calories 73 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 107 mg Total Fiber 4 g Protein 4 g Carbohydrates 4 g Potassium 515 mg