REPLACEMENT GUIDE FOR HEALTHY COOKING AND BAKING

REPLACEMENT GUIDE FOR HEALTHY COOKING AND BAKING

This guide offers an in-depth look at healthy food replacements for your cooking and baking. View this guide on your ipad or mobile device while cooking or on the go, or print it out and have a hard copy nearby while you re cooking and planning family meals. Remember, it s not all or nothing. Even just swapping out one unhealthy ingredient adds health to your family s table. I encourage you to go at your pace, and follow what feels interesting or inspiring. The more you put on the table that s good, the more you crowd out the less healthy options. If you have any feedback or questions, you may reach me at hello@jewishfoodhero.com. To your inspiration and health, Kenden ipad is a registered trademark of Apple Inc.

REPLACING OIL AND DAIRY PRODUCTS Nine Tips 1 Sauté in water or broth Onions, garlic, and other vegetables can be sautéed in a small amount of vegetable broth or water. Pour in ¼ cup and let it sizzle until the liquid is gone and the vegetables are golden. 2 Bake instead of frying When the recipe calls for frying, simply place the food in a baking pan on parchment paper and bake at 350 degrees Fahrenheit for about 10 minutes, then turn over and bake for another 10 minutes. 3 Braise, roast, microwave, or steam None of these methods require adding fats. Use water or vegetable broth for moisture and marinate beforehand to enhance flavor. 4 Spices and herbs Since fat typically provides flavor, add spices instead for more taste. Think out of the box and use ethnic spices or spice mixtures for different flavors. Fresh herbs will also add a jolt of taste. 5 Replace high-fat foods Make sour cream and mayonnaise from tofu, and replace nuts and with low-fat substitutes meat with roasted chickpeas or mushrooms. 6 Use the right pots and pans Teflon, SilverStone, or silicone-coated pots and pans prevent food from sticking while cooking, so you don t have to add oil. 7 Plant milks Rice milk, almond milk, soy milk and occasionally coconut milk can be used in savory dishes to add creaminess to the recipe. 8 Roasted garlic and shallots Adding roasted whole heads of garlic and shallots (without oil) to any savory dish is a sure way to intensify the flavor. 9 Salt Use good quality salt in your dishes.

REPLACING EGGS IN SAVORY DISHES Five Tips 1 Flaxseeds 1 tablespoon flax meal plus 3 tablespoons water = 1 egg. Place flax meal in a mixing bowl and then add water and whisk. Let set in the refrigerator for 1 hour before using. 2 Silken (soft) tofu Add ¼ cup of silken tofu for each egg. You can use firmer tofu in cooking for added texture and a more interesting flavor. 3 Tomato paste Tomato paste will bind the ingredients together in vegetarian loaves or burgers. 4 Mashed potatoes Use ¼ cup of mashed potato for each egg listed in the recipe to bind the ingredients together. Instant potato flakes may be used as well. 5 Nothing It s true! Often a recipe that calls for one or two eggs doesn t really need them, and you can just leave them out.

REPLACING MEAT IN SAVORY DISHES Three Tips 1 Firm tofu Use firm tofu for grilling and sautéing. When baking tofu, cook it in a marinade so it will soak up more flavor. To give tofu a meat-like texture, try freezing it for 24 hours and then defrosting. 2 Beans and legumes Use beans and legumes to replace meat, including chicken and fish. Black beans, pinto beans, chickpeas, and butter beans are my favorites. 3 Potatoes Potatoes can be added to many dishes and be mashed, boiled, baked, or roasted.

REDUCING FAT WHEN BAKING Three Tips 1 Start with a low-fat recipe Start with recipes that are already labeled as low-fat. If the recipes have been tried and tested by professional bakers, you re sure to get the flavors and the healthfulness just right. 2 Nuts Sprinkle nuts on top of the cake as a substitute for frosting. 3 Corn syrup Add a dash of corn syrup to cookie dough to increase crispiness, without the need for butter.

REDUCING OIL WHEN BAKING Four Tips 1 Applesauce In cakes, cupcakes, and some cookies, add applesauce instead of oil. Because of its strong flavor, never use more than 1 cup of applesauce in a recipe. 2 Canned pure pumpkin Add canned pure pumpkin to muffins, cupcakes, oatmeal cookies, and chocolate-flavored desserts. Pumpkin will give your baked goods an orange color and a pumpkin flavor, so a bit of experimenting is in order before baking large quantities. 3 Pureed beans Pureed beans can replace the fat in brownies or oatmeal cookies. Due to their dark color, don t add beans to vanilla-flavored and lightcolored treats. 4 Shredded zucchini Add shredded zucchini to muffins, breads, and chocolate cake to replace oil. Zucchini has no detectable taste after baking and will lock in moisture for a tender melt-in-your-mouth taste. If you like your baked goods crunchy, don t use zucchini.

REDUCING EGGS WHEN BAKING Four Tips 1 Applesauce Substitute ¼ cup of applesauce for every large egg the recipe calls for. 2 Silken tofu Blend ¼ cup silken tofu with liquid ingredients until creamy. Although the texture of silken tofu is similar to eggs, it does make baked goods heavy, so it s not appropriate for a cake that s meant to be light and fluffy. 3 Mashed ripe bananas Add half a mashed banana to replace eggs in your recipe. Bananas won t help the batter rise, so use in conjunction with baking powder or baking soda. 4 Egg replacer Add egg substitutes to mimic what eggs do in baking. It can be used to replace whole eggs, egg whites, and egg yolks in baking. My favorite brands are Ener-G Egg Replacer and Bob s Red Mill Egg Replacer.

REDUCING DAIRY PRODUCTS WHEN BAKING Four Tips For those occasional Jewish desserts that need a higher-fat substitute, here are some replacements: 1 Plant milks Substitute a plant milk in a one-for-one ratio for animal-based dairy products. Try to find a low-fat, non-dairy milk like rice milk, soy milk, or almond milk. 2 Plant milk + lemon juice / To replace buttermilk, substitute a soy milk or almond milk in a apple cider vinegar one-for-one ratio for animal-based dairy products. Stir in 2 tablespoons of lemon juice or apple cider vinegar per 1 cup of plantbased milk. Let the mixture rest for up to 10 minutes, and then fold it into the recipe in place of the buttermilk. 3 Coconut milk Substitute a canned light coconut milk in a one-to-one ratio for sweet heavy cream. It works best if the coconut milk is very cold, so place in the refrigerator or freezer before using. Use coconut milk sparingly since it is higher in fat than other replacements listed here. 4 Tofu or soy yogurt + lemon juice In recipes that call for sour cream or ricotta cheese, substitute in a one-to-one ratio mashed silken tofu or soy yogurt blended with ⅛ teaspoon of lemon juice.