Healthy Substitutions

 

Here is how to get all the taste of sweets, chocolate, cheese, and meaty dishes with little of the fat or other undesirables of less healthy choices. After you’ve looked at these tips, you’ll also want to check the treasuy of healthy choices in the recipes that follow.

 

Thinking Outside the Sugar Box

 

When it comes to replacing sugar, just one sweetener—fructose—has been proven to have a lower glycemic index than typical table sugar. Derived from fruit sugar, fructose closely resembles granulated white sugar, but it is more concentrated, so you’ll need less to achieve a similar result. It has a noticeably smaller effect on blood sugar. Use it in place of sugar as an all-purpose sweetener in baking, cooking, and in hot or cold beverages.

There are other sweeteners you may wish to use in place of ordinary sugar. Their glycemic indices have not yet been established. Several, however, are considerably more flavorful than table sugar, so they allow you to use less to achieve tasty results. Even so, most of them are sugars in their own right, so I am presenting them here, not to recommend that you dig into them with gusto, but rather to show you a few options some people use temporarily as they pry themselves loose from a sugar habit. If you find it easier to not use any forms of sugar at all, you can skip this list.

 

Barley Malt Syrup

 

Dark, sticky, and boldly flavored, barley malt syrup is not as assertive as molasses, nor as sweet as honey. Barley malt syrup is a wonderful addition to winter squash and pumpkin breads, bran muffins, and hearty rye or pumpernickel breads. Use it to glaze sweet potatoes and to make winter malted “milk” shakes using frozen bananas and vanilla nondairy milk.

 

Brown Rice Syrup

 

A traditional Asian sweetener, brown rice syrup is the mildest of the liquid sweeteners. Use it to replace honey in cooking and baking, to sweeten hot or cold beverages and cereals, or as a spread for fresh breads.

 

Concentrated Fruit Juice Syrups

 

Fruit juice syrups come from juice that has had its fiber and most of its water boiled away. After opening, fruit syrups should be refrigerated.

 

Date Sugar

 

Not actually a sugar in the conventional sense, date sugar is simply ground, dehydrated dates. It is about two-thirds as sweet as white table sugar and may be ground or blended to a finer texture, if desired. Dates are high in fiber and rich in a wide variety of vitamins and minerals. Date sugar can be exchanged measure for measure for sugar in baking cakes, muffins, and quick breads. Use it in place of brown sugar to make crumb toppings for pies and fruit crisps. Don’t use date sugar to sweeten beverages, however, as the tiny date pieces do not dissolve.

 

Evaporated Cane Juice

 

Evaporated cane juice refers to the boiled and extracted liquid of sugarcane stalks that is dried and crystallized naturally. This involves a chemical-free process comprising fewer steps than white cane sugar, Sucanat, or turbinado sugar (see below), allowing more of the sugarcane’s natural taste, color, and nutrients to remain. Lime (calcium phosphate) is used as a catalyst to separate impurities in the freshly squeezed cane juice. Its fine, golden crystals have a faint molasses flavor, dissolve well, and very closely resemble the taste and delicate texture of white table sugar.

 

Frozen Fruit Juice Concentrate

 

Frozen juice concentrate is simply juice that has been refined to remove fiber and approximately two-thirds of the water content. It can be made into juice by blending with water. When used as a sweeteners, however, it should not be reconstituted. Fruit juice concentrates should always be stored in the freezer.

 

Maple Sugar

 

Maple sugar is dehydrated, crystallized maple syrup (see “Maple Syrup” below). It has a delectable maple flavor and can be substituted for sugar measure for measure in all types of recipes.

 

Maple Syrup

 

While this beloved sweetener is mainly sucrose, a simple sugar, it does contain several trace minerals, plus measurable amounts of calcium and iron. Maple syrup tends to be pricey, as it takes about 30 to 40 gallons of sap to produce one gallon of syrup. Store it in the refrigerator to discourage insects and retard mold.

 

Molasses

 

Molasses is the thick, dark syrup that remains after sugar crystals are removed during cane sugar refinement. It is probably the only natural sweetener that can boast any real nutritional value, being rich in iron, vitamin B6, and, depending on the type, calcium and potassium. Blackstrap molasses is richest in calcium, but it is not very sweet and has a strong assertive taste and a dark brown color, making it unsuitable for many types of cooking. Use molasses in making dark rye or pumpernickel breads, in sweet potato dishes, and to make full-bodied barbecue sauces. Barbados molasses is a close relative of blackstrap, but is somewhat lighter in color and flavor. Store molasses in a tightly sealed container at room temperature.

 

Sorghum Syrup

 

Made from the stalks of a cereal grain related to millet, sweet sorghum syrup has been produced in the United States since colonial days and is especially popular in the southeastern states. Store sorghum syrup at room temperature in cooler seasons, and in the refrigerator during warm months to discourage insects and retard mold.

 

Stevia

 

Among the most concentrated natural sweeteners, stevia is derived from an herb native to Paraguay, where for centuries its leaves have been used to sweeten food and beverages and as a folk remedy for diabetes and high blood pressure. Stevia leaves are sometimes available ground into a greenish powder. The active sweetening components, called glycosides, are isolated and sold as a white powder or clear liquid. In these forms stevia doesn’t claim to confer the benefits of the leaves, but is a potent sweetener (two hundred to three hundred times sweeter than sugar) that is calorie-free and won’t raise blood sugar levels.

Stevia is intensely sweet, with a slight herbal aftertaste with a hint of black licorice flavor. Stevia is best used to sweeten hot or cold beverages. Because it has such a high sweetening quotient compared to sugar, using it to replace sugar in baked goods and desserts can be tricky and requires some trial and error. If you’re up for experimenting, here are a few general guidelines:

 

• Start with a very small quantity. Try ¼ teaspoon of the liquid extract to replace 1 cup of white table sugar. Add just one drop at a time, tasting as you go, until you achieve the level of sweetness that tastes right to you. Be sure to measure carefully, using a measuring spoon or dropper. Too much stevia will make foods bitter.

 

• If the recipe you’re using requires at least some sugar for body, texture, and flavor, try replacing just half the sugar with stevia, following the guidelines above.

 

• Stevia is a good complement to the natural sweetness of fruit, particularly citrus fruit, lemonade, fruity teas, fruit salad, smoothies, and fruit purées.

 

The U.S. Food and Drug Administration has approved stevia as a dietary supplement, but not as a sweetener, citing insufficient safety data. Stevia is sold in natural food stores or on the Web at www.stevia.com or www.lowcarbmall.com. While it is comparatively expensive, a little bit goes a very long way.

 

Sucanat

 

Sucanat is the trade name for a specific brand of unbleached sugarcane juice that is dehydrated and then milled into granules much like white sugar, but with a deep amber color similar to brown sugar and a moderate molasses taste. Sucanat is about 88 percent sucrose, or simple sugar, as compared to table sugar, which is 99 percent sucrose. As an all-purpose sweetener for baking, cooking, and in hot or cold drinks, use it measure for measure as a replacement for white table sugar.

 

Turbinado Sugar

 

Turbinado is granulated sugarcane that has been steam-cleaned, rather than bleached, and filtered through activated carbon. Turbinado sugar’s coarse crystals retain up to 15 percent of the natural molasses, imparting a light caramel color and a gentle molasses flavor. It contains about the same amount of sucrose as refined white table sugar.

Check the shelves of your local natural food store for these and other commercial sweeteners. Experiment with them to see which ones have the flavors you prefer. You may wish to buy small quantities of several different sweeteners and try them in various recipes before purchasing larger amounts.

Here are some tips for using alternative liquid sweeteners:

 

• To replace white sugar with a liquid sweetener, reduce the total amount of other liquid ingredients in the recipe by about ½ cup for each cup of liquid sweetener used.

 

• To liquefy liquid sweetener that has crystallized, place the jar in a pan of hot water for several minutes.

 

• To accurately measure liquid sweeteners and keep them from sticking to the measuring utensil, first rub a little oil in your measuring cup or spoon.

 

Substitute the following for the sweetening power of 1 cup of white sugar. Some experimenting may be necessary to achieve the desired results.

 

• barley malt: 1 to 1Images cups

• brown rice syrup: 1 to 1Images cups

• date sugar: 1 cup

• evaporated cane juice: 1 cup

• fructose: ½ cup

• maple syrup: ½ to 1¾ cup

• molasses: ½ cup

• sorghum syrup: ½ cup

• Sucanat: 1 cup

• turbinado sugar: 1 cup

 

Getting that Chocolate Taste

 

One of the easiest ways to break free from chocolate is to use cocoa powder instead. Cocoa powder is made by separating most of the cocoa butter out of the chocolate liquor, making it much less fattening than chocolate.

Wondercocoa (made by Wonderslim) is real cocoa, but is even lower in fat than other common brands. What’s more, it is caffeine-free, with the caffeine extracted using a natural process. You’ll find it in supermarkets and natural food stores and you can use it in any recipe that calls for cocoa.

Dutch process cocoa has been treated with alkali to reduce cocoa’s natural acidity. This gives cocoa a darker appearance and milder taste. Because Dutch process cocoa is more alkaline, it may alter the chemistry in a recipe, reacting differently from natural cocoa with baking soda or baking powder. So if a recipe simply calls for cocoa, use natural cocoa. In recipes without leaveners, natural and Dutch process cocoa are interchangeable.

Sweetened cocoa drink mixes have sugar, milk solids, and other flavorings added to them, so you’ll want to look for pure, unsweetened cocoa, sometimes called “baker’s cocoa.”

Natural unsweetened cocoa powder imparts a deep chocolate flavor to baked goods and beverages. Its intense flavor makes it well suited for use in brownies, cookies, and some chocolate cakes. The combination of natural cocoa and baking soda creates a leavening action that causes the batter to rise in the oven. Try adding cocoa powder to muffin recipes or to soy or rice milk, with a touch of sugar. For a dense, rich, chocolaty indulgence, make Instant Chocolate Pudding or Ultra-Fudge Brownies, both found here. You’re in for a very special treat!

If your goal is to avoid migraines, try carob instead of chocolate or cocoa. Carob powder is made from the dried and ground pods of a tropical locust tree. Roasted carob powder has a rich, chocolatelike flavor and is often substituted in recipes measure for measure for cocoa powder. It is not, however, low in fat, so a switch from chocolate to carob will not trim your waistline.

Carob is somewhat sweeter than cocoa, so you may find that you need less sweetener when using it. The recipes in this book that use carob call for only unsweetened roasted carob powder, which you’ll find in natural food stores and some supermarkets. Store it in a tightly sealed container at room temperature away from heat and moisture.

Natural food stores carry chocolate sorbet, low-fat Tofutti, and other chocolaty frozen desserts and ice cream alternatives that let you sidestep some of the fat and calories. Many come in rich, fudgey flavors that taste delicious without the fat of regular ice cream.

 

Getting that Cheese Taste

 

As a source of calories, fat, and cholesterol, cheese is hard to beat. Slabs of cheese weigh down grocery checkout scales everywhere. Unfortunately, bathroom scales reflect a similar trend.

Happily, breaking free of cheese is easy, and the results—on the scale, on your cholesterol level, and in how you feel every day—can be spectacular. Here are some easy kitchen tricks that will make it a breeze to get that cheese taste:

 

• Dairy-free soy cheeses now are widely available, but be sure to read the package label. While most cheese analogs take the helpful step of replacing animal fat with vegetable oils, many include milk-derived casein—one of the suspected addicting components of cheese—and some use hydrogenated oils, which are nearly as bad as animal fats in promoting cholesterol problems.

 

• Avocado can substitute for the rich “mouth feel” of cheese on sandwiches, salads, or in Mexican food. It is much lower in saturated fat than cheese, so it is not as likely to raise your cholesterol level or promote heart problems (the fat in avocados is mostly monounsaturated). Although the type of fat in avocadoes is far preferable to that in cheese, the overall amount still is high (up to 15 grams for half an avocado). So, while it won’t hurt your cholesterol level, having avocados regularly might add to your waistline.

 

• Nutritional yeast is an extremely versatile topping that lends a cheesy flavor to spaghetti sauce, stews, casseroles, and even pizza. Because it is an inactive yeast it doesn’t have any leavening power, as does yeast used for bread baking. Instead, it is prized for its delicious “cheesy” taste and high nutritional content. When mixed with certain seasonings, nutritional yeast also can impart a poultrylike flavor. A serving of one and one-half heaping tablespoons (16 grams) has only 47 calories, boasts 8 grams of protein, and contains only 0.8 grams of fat.

 

Pure nutritional yeast (Red Star Vegetarian Support Formula) is most commonly found in the bulk section of natural food stores. A serving (about 1½ to 2 tablespoons) of Vegetarian Support Formula flakes contains a full day’s supply of vitamin B12. Some brands of packaged nutritional yeast have been combined with whey, a byproduct of cheese processing. For packaged nutritional yeast without any additives, look for Kal domestic (not imported) nutritional yeast at your natural food store (this is Red Star Vegetarian Support Formula repackaged). Red Star Vegetarian Support Formula also may be ordered in bulk from The Mail Order Catalog, Box 180, Summertown, TN 38483. Call for current price information at 1-800-695-2241 or visit www.healthy-eating.com.

Do not confuse nutritional yeast with brewer’s yeast, which is a byproduct of the brewing industry and is extremely bitter. Nutritional yeast is available in flakes or powder, but you’ll probably find the flakes more versatile and delicious.

 

• Make the wonderful Cheesy Sauce for Macaroni (see recipe here) to top any favorite pasta.

• Try your hand with Quick and Easy Alfredo Sauce (see recipe here). It’s unbeatable!

• Treat your family to Better-Than-Grilled Cheese sandwiches (see recipe here).

• Make your own healthful cheddary cheeze spread with Chick Cheeze (see recipe here) to use in sandwiches, soups, or Mexican and Italian dishes.

• Top your spaghetti or baked potatoes with scrumptious Eggplant Pecan Pesto (recipe here).

• Look for vegan parmesan cheese substitute in the dairy section of your supermarket or natural food store. This soy-based cheese alternative is surprisingly similar to dairy parmesan in flavor, texture, and aroma, and can replace it measure for measure in any recipe.

• Many recipes work fine if the cheese simply is omitted. A vegetable lasagna can be delicious without cheese. For pizza, use extra sauce and veggies.

• Top casseroles and pasta with ground nuts or seeds instead of cheese.

• Stir tahini or cashew butter into soups, sauces, gravies, or spreads for added richness and a creamy texture.

• Use mashed, water-packed tofu, mixed with a little lemon juice, in place of ricotta or cottage cheese.

• Add small amounts of light miso or soy sauce to provide the saltiness of cheese in recipes and add a rich, aged flavor.

 

In choosing which recipes to prepare, you might find it easiest to avoid foods whose flavor depends on cheese. A quesadilla, for example, may have nothing going for it in the taste department when the cheese is omitted. Rather than trying to substitute, why not pick a veggie enchilada, bean taco, or other healthy meal instead?

 

Meaty Flavor Without the Meat

 

When people contemplate setting meat aside, their first question usually is “Where will I get my protein?” The truth is that protein is an integral part of nearly all plant foods, including vegetables and grains. Beans, seitan, tempeh, tofu, and TVP (textured vegetable protein) are high in protein and—if you use them the right way—are absolutely delicious, and they readily replace meat in many traditional recipes. They are extremely adaptable to a wide range of dishes and eating styles. Tofu, TVP, tempeh, and seitan have an uncanny way of taking on flavors and seasonings. Beans add bite and robustness to meals, and their rainbow of colors can enliven any dish. If you are unaccustomed to these amazing foods, be daring and sample them in the recipes contained in this book, or use them to replace meat in your old standards. You’re in for a surprise!

In addition to these remarkable foods you’ll find an ever-expanding selection of new products at your local supermarket or natural food store. In addition to veggie burgers and tofu dogs, you’ll find everything imaginable, from vegetarian “chicken” nuggets to “ground round,” and from meatless pepperoni and salami to turkey and even jerky. They are handy for those days you don’t feel much like cooking and are convenient to add to casseroles, or keep on reserve for “emergency” lunches and dinners. No matter what you’re craving, there is an appetizing choice to satisfy your urge.

 

Beans

 

Since ancient times, many varieties of beans have been a part of the growth and survival of cultures worldwide. Beans are a rich source of protein, complex carbohydrates, and soluble fiber. Whether fresh, dried, canned, frozen, or home-cooked, beans don’t lose any of their usable fiber, because they remain essentially unrefined from the field to market to your table.

If beans cause you to have a little gas, here are a few tips:

 

1. Keep in mind that a little bit goes a long way. If you’re replacing a huge steak with an equally huge serving of beans, it pays to realize that you’ll still get plenty of protein and good overall nutrition with smaller servings. Complement beans with grains and vegetables.

2. Soak dried beans overnight (or for at least eight hours) and replace the soak water with fresh water before cooking. The indigestible sugars leach into the soak water and are rinsed away.

3. Cook beans for as long as possible. Heat helps break down the fiber in beans as well as the complex sugars, making them more digestible.

4. Cook beans with epazote, a pungent wild herb commonly used in Mexican and Caribbean cuisine. Epazote is a carminative—that is, it breaks down some of the complex sugars in beans, which helps reduce the production of gas.

5. Kombu, a sea vegetable, added to both the soak water and cook water tends to make beans more digestible.

6. Rinse canned beans well. This washes away excess sodium, as well as any complex sugars that have leached into the bean liquid in the can.

 

Tofu

 

Tofu, sometimes called soybean curd, is a soft, cheeselike food made by curdling fresh hot soy milk. Traditionally the curdling agent used to make tofu is nigari, a compound found in natural ocean water, or calcium sulfate, a naturally occurring mineral. Curds also can be produced by acidic foods, such as lemon juice or vinegar. The curds are then pressed into a solid block.

Tofu is rich in high-quality protein. It also is a good source of B-vitamins and iron. When the curdling agent used to make tofu is calcium salt, it is an excellent source of calcium. Generally, the softer the tofu, the lower the fat content. Tofu also is very low in sodium, making it a perfect food for people on sodium-restricted diets.

In recipes, tofu has the miraculous ability to take on any flavorings that are added to it. Crumble it into a pot of chili and it absorbs all the rich, spicy flavors. Blend it with cocoa and a sweetener and it turns into chocolate pudding. Cubes of firm tofu can be added to any casserole, soup, or stew for a meaty texture. Blend tofu with smoothies for a rich and creamy shake. Or mash it with seasonings and to make an eggless egg salad. The possibilities are limited only by your imagination and creativity.

Three main types of tofu are available in stores throughout North America:

 

• Firm regular tofu (also called “Chinese tofu” or “water-packed tofu”) is sold in a sealed tub or box. It holds up well in stir-fry dishes, soups, or on the grill—anywhere that you want it to maintain its shape. Firm regular tofu generally is higher in protein, fat, and calcium than other types.

 

• Soft regular tofu is a good choice for recipes that call for blended tofu or for use in Asian-style dishes.

 

• Silken tofu (also called “Japanese tofu”) is made by a slightly different process, that results in a creamy, custardlike product. Silken tofu works well in pureed or blended dishes, such as smoothies, puddings, and creamy soups. It comes in a variety of firmnesses, ranging from soft to extra-firm.

 

Tofu is sold in water-filled tubs, vacuum packs, or in aseptic brick packages. You’ll find it in the produce section of grocery stores, although some stores keep it in the dairy or deli sections. Sometimes it is sold in bulk in food cooperatives or Asian markets. Unless it is aseptically packaged, it should be kept cold. As with any perishable food, check the expiration date on the package.

Once the package is open, leftover tofu should be rinsed and covered with fresh water for storage. Change the water daily to keep it fresh, and use it within a week.

Tofu can be frozen up to five months. Defrosted tofu has a pleasant caramel color and a firm texture that soaks up marinade sauces and is great for the grill.

 

Seitan

 

Seitan is a low-fat, high-protein, firm-textured food made from gluten, a protein extracted from wheat flour that is first combined with water and mixed to a bread dough consistency. The dough is then thoroughly rinsed under running water to remove most of the starch and much of the bran. What is left is firm, high-protein gluten that is simmered in a broth usually containing soy sauce and the sea vegetable kombu. It is then ready to be used in casseroles, stews, stir-fries, sandwiches, wraps, or just about anywhere that you might previously have used meat.

Nutritionally, seitan is a high-quality protein that provides B vitamins and iron, and contains no saturated fat or cholesterol. As a meat substitute, seitan is versatile, nutritious, and delicious. Here are a few ways you can use it in meals:

 

• Dice seitan and stir-fry it with your favorite vegetables. Serve over brown rice or pasta.

 

• Sauté thin slices of seitan in olive oil. Sandwich it between rye or pumpernickel bread, and garnish with mustard, lettuce, tomatoes, onion, and pickles.

 

• Make a seitan “Reuben.” Thinly slice seitan and layer it on hearty, dark rye bread along with well-drained cole slaw and dairy-free Thousand Island dressing. Grill in a little oil, if desired, and serve with potato salad and a dill pickle.

 

• Incorporate diced bits of seitan into your favorite casserole dishes.

 

• Use diced seitan as a substitute for chicken or beef in hearty stews, chili, kebobs, and Mexican dishes.

 

Tempeh

 

Tempeh is a cultured cake of beans and/or grains that has been a staple food in Indonesia for centuries. It is made by cooking and dehulling grains and fermenting them for eighteen to twenty-four hours. As with other fermented foods, it is this incubation process that makes tempeh so savory and delicious.

The protein found in tempeh is every bit as high-quality as that derived from meats, and it skips all meat’s disadvantages. As with all vegetable proteins, tempeh has no cholesterol, and it has a great deal less saturated fat than protein derived from animal sources. One three-ounce serving of tempeh contains seven grams of dietary fiber. In addition, the fermentation process used to make tempeh breaks down the oligosaccharides that make beans difficult for some people to digest. Another bonus is that soybeans contain significant amounts of isoflavones, phytoestrogens that may reduce the risk of certain kinds of cancer and may help curtail menstrual and menopausal symptoms in some women.

Fresh tempeh has a firm texture and a fragrant, mushroomlike aroma. Small black spots may occasionally appear on the surface. These spots do not necessarily indicate spoilage, but are part of the tempeh culture’s life cycle. If frozen in the package, tempeh keeps well for up to a year. Once thawed, it will keep for approximately seven days in the refrigerator. Most tempeh packages are stamped with a “sell by” or “use by” date.

If the package does not state that the tempeh is “fully cooked and ready to use,” you will need to steam, sauté, or bake it for twenty minutes before eating it, or make sure that the recipe in which you are using it involves cooking it for that length of time.

 

TVP (Texturized Vegetable Protein)

 

TVP is a wonderful product to substitute for ground beef. It is produced from soy flour after the soybean oil has been extracted. It then is cooked under pressure and dried. TVP has a long shelf life when stored in airtight containers in a cool dry place, and it is an excellent source of economical protein. Unlike meat, TVP contains dietary fiber and has zero cholesterol. It also contributes calcium and magnesium to the diet. Some brands are fortified with vitamins, including vitamin B12.

TVP is a healthy timesaver. Whenever you are in a rush you can have tacos or Sloppy Joes in under fifteen minutes by using TVP instead of ground beef. It’s also great for camping, as it is very light and just a little boiled water turns it into a meal. Once TVP is rehydrated it becomes perishable, so always store it in the refrigerator and use it within a reasonable amount of time.

TVP comes in various shapes and sizes, so how much water you need to reconstitute it will depend largely on what type you are using. The small granules or bits are easiest to rehydrate: just add them directly to soups, sauces, chili, or stew, or pour Images cup boiling water or vegetable broth over 1 cup of dry TVP and let it stand for five to ten minutes. Adding a little ketchup, lemon juice, vinegar, or other acidic ingredients will help speed up the rehydration process if you are in a hurry. Using less liquid to réhydraté the TVP will create a slightly firmer and dryer texture. Alternatively, you can partially réhydraté the TVP and then add it to any moist recipe you are cooking. It will absorb some of the liquid as well as the flavor from the dish. It retains its texture well in spaghetti sauce and stews, making it an especially good choice if you anticipate saving some leftovers.