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Heart Healthy Cooking - Tricks of the Trade

Source of Recipe

from Green Hospital of Scripps Clinic and Research Foundation via alicia's kitchen


Recipe Introduction

(Copyright T. Triffon, 1/94. Permission has been granted by the author to Mike Moldeven to post this article to health-oriented forums and newsgroups on America OnLine and the Internet. Reproduction and/or redistribution for profit or commercial purposes is prohibited.) FOr additional information, visit the link. Heart Healthy Cooking - Tricks of the Trade


Buy fresh produce and herbs whenever possible. Remember, you are relying on the flavor of these fresh ingredients to replace the fat.

Eliminate the deprivation mentality.


A. Presentation is very important psychologically. Arrange food nicely. Use garnishes of contrasting colors. Use appealing plates, utensils, napkins and glasses. Small touches make a difference... like lemon wedges in your glass of water. Be aware of color and design.

B. Create an atmosphere of indulgence when you dine. Pay attention to the view, lighting (can't beat candle light). Add flowers, music and art, whenever possible.

C. Eat with friends and loved ones... it is good for your digestion.

D. Don't deny yourself ...find a healthy alternative and indulge.

E. Cultivate an attitude of enjoyment and elegance.


Make learning to eat and cook heart healthy an adventure that is stimulating and fun. You'll experience new flavors, dishes and spices. Take a low fat or vegetarian cooking class... you'll meet new friends. Start a vegetarian gourmet dining group. Have a monthly low fat pot luck party. Add low fat recipe exchange to your coffee club meeting.

Adapt your favorite recipes so you can still enjoy the dishes you like. Here are some basic principles for reducing fat content.

Use nonstick pans.


When you need to use oil in cooking (i.e. saute) use a pastry brush to apply oil to the pan to minimize the amount needed.

Whenever possible, cook/saute in liquids instead of oil. You can use water but this is an opportunity to add flavor. Based on what you are making, options include: wine, sherry, nonfat broth (i.e. Healthy Valley Chicken Soup broth), soy, lime, lemon, nonfat milk, fruit juice, V8 juice, tomato sauce, vinegar and rice vinegar and combinations of these. Don't be afraid to add a touch of unorthodox ingredients to boost flavors (i.e. ketchup, mustard, apple sauce, miso, maple syrup) as well as aromatics (garlic, onion, peppers, chiles, ginger) and of course herbs and spices.


When you need to thicken a liquid (for example, making a "cream" sauce, a "cream" based soup, gravy etc.) you can minimize fat by adding one or more of the following: flour, agar, kuzu, cornstarch, potato flakes, potato flour, pureed tofu, yogurt, nonfat evaporated milk, powdered nonfat milk. (If using a potato based thickener, don't place in blender or food processor afterward as it becomes gummy.) Reduction (boiling off excess water) as well as pureed fruit or vegetables can also be used depending on what you are making.


When a recipe calls for eggs, two egg whites can often be used in lieu of a whole egg. You can also use an egg substitute product. When making an egg dish, you may want to add tumeric to the egg whites or to scrambled tofu to more closely mimic the look of the whole egg. (Note: When purchasing tofu look for *Nori Lite*, a lower fat version.)

When a recipe calls for whole milk, use nonfat milk mixed with one of the following: powdered nonfat milk, nonfat evaporated milk, a little nonfat yogurt or pureed tofu.


Whenever possible substitute the nonfat version for the skim or regular version of the following: Mayo, yogurt, sour cream, cream cheese, cottage cheese, cheese, milk, ice cream, frozen yogurt, salad dressing, gravy mix, tartar sauce, etc.

There is a new product out to reduce fat in baking recipes called WONDER SLIM/MIRACLE FAT AND EGG SUBSTITUTE FOR BAKING and it's available at some food markets. Pureed fruit is another option.


To replace meat in a recipe you can try any combination of the following: textured vegetable protein, tofu (best if you purchase extra firm, drain water, freeze, defrost, expel excess water by pressing and then marinate), mushrooms (fresh or dehydrated), eggplant (good flavor when grilled or braised), lentils, rice (including wild), or other grains such as bulgar, oats, etc.

When you remove the meat from a recipe, you may want to give it a new focus instead of a meat substitute. Vegetables that lend themselves well to this (especially in salads and sandwiches include: asparagus spears, roasted red peppers, artichoke hearts, egg plant (especially braised or grilled), grilled vegetables, chiles, sun dried tomatoes.

Think variety in your breads/sandwiches. Many grocers make their own fresh breads and you can rotate the following types which are all available in nonfat: bullilos, focacia, french rolls, whole wheat, potato rolls, sour dough rolls, lavash, pita, english muffins among others.

Make nonfat bread crumbs (to top salads) by cubing nonfat bread and placing it in the oven. (option: place spices, onion, garlic, few drops of lemon or vinegar in bag and shake cubes before baking.)


Use sun dried tomato bits in place of bacon bits on salad.

Toasted rolled oats can be used in place of nuts.

A steamed milk substitute (for cappuccino) can be made by putting nonfat milk in your food processor until it whips.

A whip cream substitute - just add honey and vanilla to the above recipe (#15) and then whip in food processor (must use immediately though!) Turns fresh fruit into dessert.


For binding in casseroles, stuffed vegetables, etc., use bread crumbs, rice or other grains, cooked oats, mashed potato, egg whites and combinations of these. *Secret for great meatless meatloaf is applesauce as well as tomato paste.

V8 makes an easy stock for any tomato based soup. Light and tangy V8 has nice flavor and 50% less sodium than regular V8.

Nonfat cheese can be made with nonfat yogurt and a yogurt funnel.


When making a baked potato, you can reduce the craving to add butter or margarine by using yellow (also called Finnish) potatoes and then providing a nonfat topping such as nonfat yogurt or nonfat sour cream (chives or dill may be added.)

If you crave French fries, cube potatoes (skin left on) and place on a nonstick cookie sheet under the broiler until golden brown. Serve with ketchup. YUM!


Air pop your popcorn. Add spices (Vs butter or margarine) if you don't like it plain.

Salt substitute - Mrs. Dash, Parsley Patch, or the industrial size Perc Garden Seasoning product.


Snacks - Look for fat free potato chips. Can be paired with fat free dips (use a mix but substitute nonfat ingredients, make your own, or prepared.) Nonfat tortilla chips can be paired with fatfree bean or fatfree cheese dips or salsa. (Salsa makes a good substitute salad dressing if you are dining at some place that doesn't carry a fatfree dressing.)


Think fresh spices! Fresh spices that I think can enhance a lot of vegetarian dishes are cilantro and basil but there are many more to try. Enjoy!

Instead of butter or margarine on broccoli try a mock Hollandaise sauce - mix nonfat yogurt and/or nonfat mayo with a little mustard and lemon.


You can still enjoy dessert! Try Enteman's Fat Free cakes and pastry. Most nonfat frozen yogurt and nonfat ice cream are so good you won't miss the lethal stuff. Especially if you top them with fruit or NONFAT chocolate fudge sauce by *Wax Orchards* (available at some health food stores). Ice milk, sorbet and Italian ices are naturally low in fat. Fresh fruit is of course most desirable. Add elegance by serving it in stem ware (especially raspberries, strawberries, etc.). Fresh fruit can be topped with a flavored nonfat yogurt, the chocolate fudge sauce, mock whipped cream (see #16), or a puree of other fruit (i.e. raspberry). Many nonfat cookies available including Nature's Warehouse*, *Barbara's*, etc.


Breakfast is easy. You can find or make lowfat versions of omelets, scrambled eggs, quiche, pancakes, waffles, as well as hot and cold cereals, fruit, etc.

Be adventurous! Experiment! Enjoy!

Great sour cream substitute is nonfat *QUARK*. Available at some grocers.


for recipes you can also check: http://www.baptisteast.com/recipes/