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Old Favorites, New Healthful Ways! Judith Dunaway, MPH, RD Monday, May 11 th, 2009.

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Presentation on theme: "Old Favorites, New Healthful Ways! Judith Dunaway, MPH, RD Monday, May 11 th, 2009."— Presentation transcript:

1 Old Favorites, New Healthful Ways! Judith Dunaway, MPH, RD Monday, May 11 th, 2009

2 Lifestyle Choices Times change Times change Update our wardrobe Update our wardrobe Redecorate our homes Redecorate our homes Same old recipes, high in fat, sugar and salt. Same old recipes, high in fat, sugar and salt. Why do we change some things and not others? Why do we change some things and not others?

3 Exercise Close your eyes Close your eyes Imagine that you are visiting your grandmother Imagine that you are visiting your grandmother What is she cooking? What is she cooking?

4 Flavors of your hometown Food has a very special place in our culture Food has a very special place in our culture Family reunions, parties, etc. are full of delicious foods Family reunions, parties, etc. are full of delicious foods Even the names change Even the names change A little breakfast A little breakfast A little lunch A little lunch A little coffee A little coffee A little dinner A little dinner

5 Why Modify? When to Modify? How to Modify? What to Modify? Getting started Recipe Modification- stirring the pot

6 Why Modify? Link between what we eat and our health outcomes is important. Link between what we eat and our health outcomes is important. Recipe modification allows us to eat what we enjoy in new ways. Recipe modification allows us to eat what we enjoy in new ways. Helps us meet recommendations suggested by the USDA and DHHS. Helps us meet recommendations suggested by the USDA and DHHS. Our families deserve longer healthier lives! Our families deserve longer healthier lives! Pass on the healthy traditions….. Pass on the healthy traditions…..

7 Health Benefits Eating healthy has many health benefits Eating healthy has many health benefits Lower blood pressure Lower blood pressure Improved blood cholesterol Improved blood cholesterol Lower risk of cancer Lower risk of cancer Lower risk of diabetes Lower risk of diabetes Lower risk of obesity Lower risk of obesity

8 When to Modify? How often do I eat the food? How often do I eat the food? How much of the food do I eat when I eat it? How much of the food do I eat when I eat it? Not all recipes provide the same result (quality & taste) when modified. Not all recipes provide the same result (quality & taste) when modified. Knowing what the purpose and function of the ingredients is important. Knowing what the purpose and function of the ingredients is important. Decision: should I eat less of it or modify it because I eat it frequently. Decision: should I eat less of it or modify it because I eat it frequently.

9 How do you Modify a Recipe? 1.Determine dietary goals 2.Eliminate * Eliminate adding fat to brown meat. Use nonstick pan or cooking spray. 3.Reduce * Instead of 1 cup of oil, try 2/3 cup of oil. This may not work well for cakes. 4.Substitute * Substitute low-fat milk instead of whole milk. 5.Change method of preparation 6.Change portion size

10 What to Modify? Common elements that need modification: Common elements that need modification: Fat Fat Calories Calories Cholesterol Cholesterol Sugar Sugar Sodium Sodium Fiber Fiber Keep function of the ingredient in mind. Keep function of the ingredient in mind.

11 Ingredient Functions Fat Fat Promotes flavor, richness, flakiness, lightness. Promotes flavor, richness, flakiness, lightness. Eggs Eggs Provide structure and tenderness; thickener, emulsifier, and leavening agent. Provide structure and tenderness; thickener, emulsifier, and leavening agent. Sugar Sugar Provides flavor & volume. Improves texture, browning & tenderness. Preservative. Provides flavor & volume. Improves texture, browning & tenderness. Preservative. Sodium Sodium Provides flavor; preservative in cured meats. Controls action of yeast. Provides flavor; preservative in cured meats. Controls action of yeast.

12 Reducing Fat Use reduce fat (2%) or low fat (1%) or fat-free milk instead of whole milk. Use reduce fat (2%) or low fat (1%) or fat-free milk instead of whole milk. Choose lean meats, remove skin from poultry, trim off fat. Choose lean meats, remove skin from poultry, trim off fat. Substitute two egg whites for each whole egg in most recipes. Substitute two egg whites for each whole egg in most recipes. Use herb, spices, and/or lemon rather than butter on veggies. Use herb, spices, and/or lemon rather than butter on veggies. Bake, broil or roast meat rather than frying. Bake, broil or roast meat rather than frying.

13 Fat- Calories, Total Fat & Sat Fat 1 tbspCaloriesTotal FatSaturated Fat Vegetable oil Vegetable shortening Butter Margarine Reduce-cal Margarine Mayonnaise Red-Cal Mayo cup CaloriesTotal FatSaturated Fat Whole milk Low-fat milk Skim milk85tr0.3 Evaporated skim milk Sour cream Plain lowfat yogurt Nonfat yogurt125tr0.1

14 Reducing Sugar Reduce by ¼ or 1/3 in baked goods and desserts. Reduce by ¼ or 1/3 in baked goods and desserts. Do not decrease the small amount of sugar in plain yeast breads because it provides food for yeast and promotes rising. Do not decrease the small amount of sugar in plain yeast breads because it provides food for yeast and promotes rising. Buy unsweetened frozen fruit or fruit canned in its own juice or water. Buy unsweetened frozen fruit or fruit canned in its own juice or water. Use cinnamon or vanilla (or increase amount) to increase sweetness. Use cinnamon or vanilla (or increase amount) to increase sweetness.

15 Reducing Sodium Salt can be eliminated, reduced or substituted in most recipes. Salt can be eliminated, reduced or substituted in most recipes. Choose low-sodium version of products you like. Choose low-sodium version of products you like. Use herbs and spices, and/or garlic or onion powder. Use herbs and spices, and/or garlic or onion powder. Reduce processed meats. Reduce processed meats. Salt2130 mg Salt2130 mg Garlic Salt1900 mg Garlic Salt1900 mg Onion Salt1700 mg Onion Salt1700 mg Baking Soda1260 mg Baking Soda1260 mg Baking Powder490 mg MSG490 mg MSG490 mg Soy Sauce340 mg Soy Sauce340 mg Garlic Powder1 mg Onion Powder1 mg

16 Increasing Fiber Whole grain instead of refined products Whole grain instead of refined products Substitute whole wheat flour- use 7/8 cups for every 1 cup of while flour. Substitute whole wheat flour- use 7/8 cups for every 1 cup of while flour. Add extra fruits and vegetables to recipes. Add extra fruits and vegetables to recipes. Substitute beans (kidney, pinto or black) for up to one-half of the meat in entrees. Substitute beans (kidney, pinto or black) for up to one-half of the meat in entrees. Top cereals with fresh or frozen fruits. Top cereals with fresh or frozen fruits.

17 Whats Next? Why Modify? Why Modify? When to Modify? When to Modify? How to Modify? How to Modify? What to Modify? What to Modify? Getting started Getting started

18 Dinner is 10 minutes away What is the first thing you think of? What is the first thing you think of? What will take the longest? What will take the longest? Where do you start? Where do you start? Veggies get forgotten…..not priority Veggies get forgotten…..not priority

19 Whats in your refrigerator? Bottom drawer….fruit and veggie drawer Bottom drawer….fruit and veggie drawer List items in there List items in there What meals can you prepare out of those ingredients? What meals can you prepare out of those ingredients? When you are going to prepare lunch or dinner, do you think of these ingredients? When you are going to prepare lunch or dinner, do you think of these ingredients?

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22 How would you modify? Enchiladas & Chilaquiles Enchiladas & Chilaquiles Tamales Tamales Pozoley Menudo Pozoley Menudo Tostadas Tostadas Burritos & Tacos Burritos & Tacos Carne con chile Carne con chile Huevos Rancheros Huevos Rancheros Taquitos dorados/ Flautas Taquitos dorados/ Flautas Chicharrones Chicharrones Mole Mole Sopes Sopes

23 How would you modify? Enchiladas & Chilaquiles- Less cheese, bake Enchiladas & Chilaquiles- Less cheese, bake Tamales- Make your own dough Tamales- Make your own dough Pozole or Menudo- Use chicken and more veggies Pozole or Menudo- Use chicken and more veggies Tostadas- Make your own tostadas and more veggies Tostadas- Make your own tostadas and more veggies Tacos & Burritos- More veggies! Reduce or eliminate sour cream and guacamole Tacos & Burritos- More veggies! Reduce or eliminate sour cream and guacamole Carne con chile- Eliminate oil to brown meat Carne con chile- Eliminate oil to brown meat Huevos Rancheros- Dont fry tortilla, toast it Huevos Rancheros- Dont fry tortilla, toast it Taquitos Dorados/ Flautas- Bake and more veggies Taquitos Dorados/ Flautas- Bake and more veggies Chicharrones- More salsa and beans, and less chicharrones! Chicharrones- More salsa and beans, and less chicharrones! Mole- Dont fry all ingredients Mole- Dont fry all ingredients Sopes- Warm sope, dont fry, and more veggies Sopes- Warm sope, dont fry, and more veggies

24 Forgotten Dishes Lentils Lentils Cactus Cactus Beans Beans Quelites Quelites

25 Forgotten Dishes Chiles Chiles Rice & Beans Rice & Beans Spinach Spinach Soups Soups

26 Chile con Carne Ingredients Ingredients 1 pound ground beef 1 pound ground beef Salt, to taste Salt, to taste Pepper, to taste Pepper, to taste 1 teaspoon garlic powder 1 teaspoon garlic powder 1 teaspoon cumin 1 teaspoon cumin 1 bay leaf 1 bay leaf 1 cup water 1 cup water 1/8 cup chile powder 1/8 cup chile powder

27 Chile con Carne Ingredients Ingredients 1 pound ground beef – ground turkey/ chicken 1 pound ground beef – ground turkey/ chicken Salt, to taste Salt, to taste Pepper, to taste Pepper, to taste 1 teaspoon garlic powder 1 teaspoon garlic powder 1 teaspoon cumin 1 teaspoon cumin 1 bay leaf 1 bay leaf 1 cup water 1 cup water 1/8 cup chile powder 1/8 cup chile powder

28 Enchiladas Remove the seeds from the chiles and place in hot water for 15 minutes; Remove the seeds from the chiles and place in hot water for 15 minutes; Blend with the onion, garlic and salt; sautée in two teaspoon of oil Blend with the onion, garlic and salt; sautée in two teaspoon of oil Remove from the fire Remove from the fire Place the tortillas in the sauce Place the tortillas in the sauce Fry one at a time in a frying pan with hot oil. Fry one at a time in a frying pan with hot oil. Fill them with cheese then add lettuce and onion on top Fill them with cheese then add lettuce and onion on top

29 Remove the seeds from the chiles and place in hot water for 15 minutes; Remove the seeds from the chiles and place in hot water for 15 minutes; Blend with the onion, garlic and salt; sautée in two teaspoon of oil Blend with the onion, garlic and salt; sautée in two teaspoon of oil Remove from the fire Remove from the fire Place the tortillas in the sauce Place the tortillas in the sauce Fry one at a time in a frying pan with hot oil. Fry one at a time in a frying pan with hot oil. Fill them with cheese then add lettuce and onion on top Fill them with cheese then add lettuce and onion on top Enchiladas

30 Better Remove the seeds from the chiles and place in hot water for 15 minutes; Remove the seeds from the chiles and place in hot water for 15 minutes; Blend with the onion, garlic and salt; sautée in ½ teaspoon of oil Blend with the onion, garlic and salt; sautée in ½ teaspoon of oil Remove from the fire Remove from the fire Place the tortillas in the sauce Place the tortillas in the sauce Fill them with cheese then add lettuce and onion on top Fill them with cheese then add lettuce and onion on top

31 Ingredients & Cooking Methods Ingredients can be modified: eliminated, substituted or reduced. Ingredients can be modified: eliminated, substituted or reduced. Cooking methods also affect the final product. Cooking methods also affect the final product. Do you usually fry your enchiladas? Do you usually fry your enchiladas? What kind of meal mixture and filling do you use for your tamales? What kind of meal mixture and filling do you use for your tamales? Have you considered using your crock pot for the carne con chile? Have you considered using your crock pot for the carne con chile? Baking, broiling, and grilling are excellent ways of cooking some favorite dishes. Baking, broiling, and grilling are excellent ways of cooking some favorite dishes.

32 You can Modify your Families Recipes! If you prepare meals in your home, you can modify any recipe your family loves. If you prepare meals in your home, you can modify any recipe your family loves. Think of what your family eats more frequently, how much of it your family eats, and what recipe you will try to modify first. Think of what your family eats more frequently, how much of it your family eats, and what recipe you will try to modify first. Do not be intimidated by trying something new. Do not be intimidated by trying something new. Many recipes were developed by working with new ingredients or making meals in new ways. Many recipes were developed by working with new ingredients or making meals in new ways. You have your familys interest at hand! You have your familys interest at hand! Good Luck! Good Luck!

33 Sayings "Woman who cooks, marries apace " "Woman who cooks, marries apace " To eating and to the bed, one call" To eating and to the bed, one call" " For lack of bread, tortillas " " For lack of bread, tortillas " " To the best cook, an entire tomato" " To the best cook, an entire tomato" To the best cook, he gets a whole tomato To the best cook, he gets a whole tomato Clear debt and dark chocolate Clear debt and dark chocolate From plate to mouth, the soup falls From plate to mouth, the soup falls To eat and to mass, one call only To eat and to mass, one call only Sorrow with bread is less Sorrow with bread is less Belly filled, satisfied heart Belly filled, satisfied heart Fewer donkeys, more corn stalks Fewer donkeys, more corn stalks When I eat, I do not know When I eat, I do not know First my teeth, then my relatives First my teeth, then my relatives The men by the stomach are conquered The men by the stomach are conquered

34 Questions? Thank you!


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