Substitutes and Techniques for Fat-free Cooking
Here are only a few useful techniques and substitutes that can be used for Cooking & Baking this Christmas the Lifestyle way:
How to Sauté or Stir-fry without Oil:
With a good non-stick pan or wok, you can stir-fry or sauté without any oil. Simply heat your pan/wok before adding the food. You may add a tablespoon or more of water or broth to prevent sticking. Stir often. Covering the pan will make vegetables cook faster but may not brown onions.
Onions taste terrific when they are browned or caramelized in a non-stick pan/wok. Make sure the pan/wok is not too hot before you add the onions and stir constantly, put water in the pan/wok and let the onions simmer until it is see through, cook the water away before adding your meat or vegetables. This can take several minutes, but it lends a delicious richness to fat free recipes.
To Replace Oil or Margarine In Baking:
Apple sauce may be used in cakes, muffins, and other sweet baked goods to replace oil or margarine.
To Replace Eggs in Baking
Eggs are used in baking for leavening and for binding. The type of substitute you need depends on how the eggs are used in the original recipe and on how many eggs are used. Flat foods such as pancakes do not always depend on the eggs for leavening, and often you can omit the eggs completely and just add a tablespoon of water per egg. If you are unsure whether or not eggs are used for leavening, you can always slip up on the side of caution and add an extra 1/4 teaspoon of baking powder to the recipe.
When a recipe calls for three or more eggs, as many cake recipes do, the eggs provide substantial leavening and need to be replaced with something equally leavening. In many cases, the results of using egg replacers for more than three eggs will not be satisfactory.
The following are substitutes for eggs:
1/4 cup of applesauce, canned pumpkin or squash, or pureed prunes are binders. These give baked goods a heavier texture, so you may want to add an extra 1/2 tsp. of baking powder. They can also flavour the finished product, so use with caution.
1. Mix together 1 tsp Baking Powder, 1/2 tsp Baking Soda, 2 Tbsp. Flour, 3 Tbsp. Water
2. A heaping tablespoon of bean flour mixed with a tablespoon of water.
3. 2 tablespoons of corn-starch beaten with 2 tablespoons of water.
4. In any recipe where the eggs are used for leavening, consider increasing the amount of baking powder or baking soda called for while using one of the binders. Do this with caution, as too much leavening can affect the taste and the consistency of baked goods.
5. To substitute the binding effect of 4 eggs, mix 4 Tbsps. of Potato Starch with 1 cup of water and add to food.
6. Vinegar & baking soda. Replace 1 egg with: 1 teaspoon baking soda, 1 tablespoon vinegar. Bakes best in: Cakes, brownies, quick breads. Notes: Combine separately, then add to recipe to add loft to fluffier baked goods.
7. Unsweetened applesauce. Replace 1 egg with: 1/4 cup applesauce. Bakes best in: Muffins, brownies, cakes, bars. Notes: Avoid using more than 1 cup total in any recipe as it can create a rubbery texture.
8. Plain or vanilla Gero fat free yogurt. Replace 1 egg with: 1/4 cup yogurt. Bakes best in: Muffins, cakes, bars. Notes: Can be heavy and works best if beaten well before adding to other ingredients.
Substitution for Buttermilk:
Making a recipe that calls for buttermilk? Use this simple substitute, and you won't need to buy any:
Fat Free Milk (just under one cup)
1 Tablespoon white vinegar or lemon juice
1. Place a Tablespoon of white vinegar or lemon juice in a liquid measuring cup.
2. Add enough fat free milk to bring the liquid up to the one-cup line.
3. Let stand for five minute. Then, use as much as your recipe calls for.
Substitution for Mayonnaise:
Craving for that nice tuna or chicken mayo salad? Here is how you make your mayo:
2 tbs of Fat Free Cottage cheese
2 tbs of Balsamic Vinegar
Just mix together and add to your tuna or chicken.