Diet Detective: Advice From the World's Top Chefs
Charles Stuart Platkin June 17, 2009 (www.kval.com/news/health/48261412.html)
How do you create your healthy recipes?
Norene Gilletz, chef and author of
Norene's Healthy Kitchen
(Whitecap Books, 2007)
I start with recipes that are family favorites, then use simple techniques to
modify them and make them healthier.
When baking, I use fruit purees, such as applesauce or pureed prunes, to
replace part of the fat. I replace part or all of the flour with whole-wheat
flour, finely ground rolled oats or ground almonds. Sometimes I add wheat germ
or flaxseed. I use canola oil or soft tub margarine in my baked goods rather
than butter. I try to incorporate fruit into many of my desserts. And I love
chocolate, but I keep portions small, saving the chocolates for a special
treat. (You know that chocolate comes from the cocoa bean – and everyone
knows that beans are good for you!)
In cooking, I use small amounts of olive oil, nonstick cookware and nonstick
spray. I add lots of vegetables and some lean protein to my pasta, rice (brown
or basmati) or whole-grain dishes to add fiber, flavor and volume. I also like
to use fresh herbs whenever possible. And I make lots of hearty fiber-filled
soups with lentils or beans and barley, plus lots of veggies. Fiber makes you
feel full, and soup is a terrific way to help control hunger.