apartment therapy changing the world, one room at a time

I try to cook healthy food without making it taste like "health food." It doesn't always work, but I'm fairly certain it tastes better than most of the healthy alternatives out there.

I generally try to avoid unnecessary salt. For example, I get sodium free boullion when I need to add chicken or beef stock to something. When I want to add sausage or meatballs to pasta I'll use low fat, no salt added pasta sauce since the meat items will add the yummy greasy saltiness and I won't need to feel overly guilty having it.

When I make pasta I'll use one of the healthier alternatives, like trader joes' pasta with flax or Barilla plus.

At work I use fat free coffee creamer. I'm sure its not the healthiest stuff in the world, but it could be worse.

As much as I like eggs, there's way too much cholesterol there. I use egg beaters instead. Sure its not as satisfying, but overall I'll save my cholesterol intake allowance for MEAT.

There are times that I won't use substitutes. I've yet to find a sugar substitute that's absolutely perfect. Most have a nasty aftertaste. Stevia in particular - that stuff ruins everything it touches. Agave syrup is nice but its not perfect.

Outside of high fructose corn syrup, what's wrong with corn products? I'm not trying to fuel any fires here, I just really don't know of any other problems. I did hear something about higher levels of Omega 6's in corn a while back. Is that why?

The one fat-free substitute I do use is tillamook sour cream. I think the first generation of fat-free sour cream was rather gross, but tillamook seems to have a good formula now.

Jersey Farms no fat cottage cheese is the best no-fat cheese out there. It still maintains it's texture without being watery like some no-fat yoghurts can be.

I typically go for flavour over fat-content. If I decide to make a cream sauce, I usually make it with whatever is on hand (usually 1% milk), but I never subsitute artificial or processed food for something that can be bought whole (or real). A good example is whipping cream. If I want parfait, I'll buy real whipping cream and stay far away from the 'dream whips'.

My philosophy is that you should enjoy what you eat and it should be healthy for you. If you're eating something with a high fat content, then the trick is to limit your quantities!
I never sacrifice flavour for low-fat. It just means I don't eat a huge bowl of whatever.

I focus on whole food and healthful food but most importantly, delicious food.

With the exception of ice cream, we substitute skim milk in most of our recipes. It even works beautifully in an egg custard I make.

Aside from a bit of sesame oil in Asian dishes, it's either canola or olive oil. I use real butter in small quantities. I've also found that I can use much less oil (without sacrificing taste) in most recipes. Substituting pumpkin or applesauce for oil in most baked goods has been a long-term, healthy switch.

Fortunately, salt isn't an issue for either of us and, in fact, I'm supposed to have extra. I have been using Splenda for several years with no noticeable problems but am looking for more natural alternatives. Gradually, we're adjusting our tastes to less sweetener all together.

Through trial and error, we've found what works for us and what doesn't. Most fat-free block cheeses are not at all to our liking while some shreds are okay if you're not baking them; some of the reduced-fat block cheeses are pretty good. Cabot brand is a favorite. Fat-free feta was surprisingly good. Fat-free ricotta worked fantastically in both my lasagna and an almond-lemon torte.

I've been a long-time convert to the Fage 0% (fat-free and plain). It's perfect and I don't miss the reduced or full-fat varieties at all.

I try to buy mostly from the outer edges of the grocery store (produce, meat, dairy) and avoid the aisles (where most of the processed food is found). Reading labels has become much more important to us.

I don't skimp on the full-fat stuff when I make creme brulee or hollandaise. There are some foods that should remain decadent. We try to eat mostly healthy breakfasts and lunches, particularly during the week while having a few indulgences in the evening or on weekends.

I don't really watch fat intake, but so far I've been lucky in cholesterol. I do find that when I eat low-fat, I eat more, and when I don't worry too much about how much fat I cook with, I tend to eat smaller portions (and not snack.)

That said, I do use organic & grass fed dairy and meat, and I'll definitely watch how many times a week I have meat. Not to start an atkins discussion, because I'm definitely not pro atkins. I just find that being low-sugar vs. low-fat has helped me.

The only "reduced" products I use are dariy choices. I use the 0% fage (like Ima), because it's the only fat-free yogurt that doesn't have artificial additives. And I've always preferred skim milk for drinking and coffee -- I think that since I was brought up on it, I learned to not like the heavier mouthfeel of richer milks. Over time, I've realized I'd rather eat the real thing in smaller quantities than make "healthy" substitutions.

Other people also choose low-sodium broth, but I've started following Michael Ruhlman's advice and just use water when I don't have my own stock on hand.

I cook with food. I do not use reduced fat/sugar/carb/cholestrol/molecule-du-jour products. Period.

The theory that cholesterol plays a role in heart disease is just that - a theory. It's never been proven, and there is much evidence to the contrary. Likewise, the widespread belief that animal fats contribute to heart disease is also suspect. But that's a different rant.

@ Plaid Ninja: Egg beaters are NOT better for you than eggs. Actually, they are worse. Egg Beaters basically removes the yolk and then chemically reformulates it. Unfortunately, this means that you are missing out on some very healthy fats, as well as important phytonutrients lutein and zeaxanthin which protect the eyes from UV damage.

Also, I would recommend against the flax pasta. The high, intense heat of boiling oxidizes the omega-3s so you're not getting the omega-3 benefit, and may possibly even consuming rancid fats. Flax (and other omega-3s) really need to be consumed fresh and COLD. Never cook with them. You wouldn't sautee with flax seed oil, so don't boil it either. (Actually, boiled flax seed oil is linseed oil, used in furniture.)

I use eggs - always. I will never, ever use margarine/Smart Balance/etc in place of butter. I will never, ever use a reduced fat mayonnaise.

With that said, I do like the 2% Fage to save on calories. But, that's it for reduced fat products. And usually I make my own yogurt from local raw milk.

I use the fat-free equivalent for most dairy products, such as fat-free Lactaid or sour cream. I also use only low-sodium broth. Oh, and my husband and I both drink diet soda only when at home, though I have to have the ones with Splenda because aspartame gives me migraines. Other than that, it's a case-by-case basis. Some "diet" options taste just fine, but others are quite nasty/flavorless.

To save on calories, I use low fat cheddar and yogurt. Other than that, I try to just watch how much I'm eating. I used to use zero sodium bullions, etc. but it's so easy to make my own and salt it myself that I normally do so. I'm trying to make healthier subs by eating IN more. Currently I eat out at least once a day, either for breakfast and/or lunch at work.

i agree with ilovebutter. food in it's natural state is always better for you than something that's processed to be "healthier".

I don't. I use real ingredients whenever possible. I feel it's healthier for you, and honestly, how much butter are you eating that it's going to be bad for you?

I buy 2% milk as my staple milk, but use whole milk for ice cream and other special things. I also buy no-salt-added or low-sodium canned tomatoes. That's about it.

I don't keep track of calories/fat/salt or anything like that. I cook almost everything I eat though, so I can control how much fat and salt goes into it.

Hi ilovebutter,
Thanks so much for your reply. I had no idea about the flax pasta! Do you happen to have a link to an article? I'd love to read a little more about it.

As for eggs, yes cholesterol's role in heart disease is a theory, but in order for anything to really be a theory there needs to be a good deal of supporting evidence. Gravity is just a theory too, and that seems pretty consistent & compelling. :)

In any case, I'm not really a big fan of eggs to begin with. Unless they're accompanied by cheese and sausage or ham & hollandaise - at which point the cholesterol from the yolk isn't making much of a dent anyway.

I use skim milk and fat-free TJ's European style plain yogurt. Not that I particularly care or don't care about the fat content, but the full or partial fat versions just taste awkward to me at this point. Drinking 2% feels to my mouth like I might as well be drinking whipping cream.

I only make baked goods to share (using real sugar and real butter - why bother if you're just going to end up with amalgamated plastic versions of "food"), and I don't keep over processed foods in the house, the only cans I have are full of corn, beans, tomatoes, and tuna; and the only bags/boxes I have are filled with oatmeal, rice, and pasta/couscous (which is a pasta not a grain incase anyone thought otherwise).

I try not to use a lot of salt or sugar, but when its called for, its called for. Same with butter instead of a "healthy" fat. Everything in moderation. If your recipe calls for 8 tablespoons of butter/oil/mayo, but it serves 16, thats only 50 calories of fats per serving from the "bad" source. So why get your shorts in a twist?

Plaid Ninja - I don't have a specific article to refer you to. I have a degree in nutritional science and had to take a crushing amount of coursework in organic chemistry, biochemistry, nutritional biochemistry, pathophysiology and food science (among other things).

Omega-3 fatty acids (such as flax) have a double bond on the 3rd carbon from the omega end. This double bond is very fragile and can break, allowing other things to bond to this location cauing oxidative rancidity; some of these rancid fatty acids are carcinogenic and are best avoided. If the flax seeds in the pasta are whole, this probably isn't a problem since the oil is in the seed. However, unless you chew them to smithereens the whole seed will pass through, omega-3 oil and all. If the seeds in the pasta are ground up, well, then your omega-3 oils are directly exposed to the air leading to oxidative damage.

Yes, cholesterol and fat are theories of heart disease, and yes there are scientific studies to back that up. However, there are also many studies disputing this theory as well. My thoughts on this area are too involved, and off topic for this post. But, I'd be happy to converse with you over e-mail or IM if you would like. I always like a good debate on a hot nutrition topic!

Much of the strategy to prevent heart disease is focused on lowering LDL (the "bad" cholesterol). This is why we eat fake eggs, gave butter a bad name, and down billions of dollars each year in Lipitor. The part your doctor and the mass media have neglected to tell you is that LDL is harmless (and actually a good thing - it shuttles fat around for body cells to use for energy). The problem is when LDL becomes oxidized; when this happens, it is deposited in arterial plaques (atherosclerosis). So, rather than focusing on reducing LDL levels, we ought to be focusing on preventing LDL from becoming oxidized.

We are told to death to avoid saturated fat (butter, bacon, other delicious animal fats) and instead eat mono- (olive oil) and polyunsaturated fats (soybean, corn, other vegetable oils). The problem is, unsaturated fats oxidize (see flax above). When these fatty acids are carried in LDL, it makes the LDL prone to oxidation leading to uptake in arterial plaque thus worsening atherosclerosis.

How the avoid oxidizing your LDL? Stop bingeing on unsaturated fats. Eat butter, no Smart Balance or margarine. Eat TONS of antioxidants in the form of fruits and vegetables. These antioxidants prevent LDL from becoming oxidized.

I tell all of my clients to not sweat dietary cholesterol or fat. Instead, make half of every meal vegetables. Want to protect against heart disease? Eat vegetables. Want to manage your weight (eat less calories)? Eat vegetables. Want strong bones? Skip dairy products and eat vegetables. I could go on, but I think the point is clear.

I did my senior thesis on the antioxidants and fat found in chocolate, and their affect on blood lipids associated with heart disease. It's 30 pages long and rather dry, but it discusses saturated vs polyunsaturated fatty acids, antioxidants and LDL oxidation. I'm happy to send it to you if you are interested.

I don't substitute. Period. I use fresh local ingredients. I cook and eat for the joy of it. Looking at every meal from the "How is this bad for me?" standpoint quickly sucks the joy out of cooking and eating.

I use cottage cheese instead of ricotta in my veggie lasagna. It ain't ricotta, but it's tasty. I also use fat-free evaporated milk instead of full-fat, because it tastes no different. And I buy medium eggs instead of large for most recipes.

However, when I bake, it's whole milk, sweet cream butter, large eggs, and whatever else the recipe calls for in its full-flavor form.

ilovebutter, I'm interested! I'm sick of having to defend butter and animal fat to people who are addicted to their canola oil. It would be nice to have a real scientific paper to back up my pathetic attempts to explain why it's the canola oil that's evil.
Junk email is morganeilenATgmail.com

I'd love to hear more about cholesterol too--thanks!

ilovebutter, I am interested in reading your paper also, having just finished organic and biochem I am hoping I may be able to understand it. Also I have just been put on a cholesterol lowering drug by my Doctor and would like to be educated enough to discuss it intelligently with her
traveleratlarge@yahoo.com
Thanks!

I was all about using low fat diary products in cooking before I discover the health benefits of butter...organic butter that is, and organic whole milk. I still eat low-fat or fat-free dairy products, but I usually eat them by themselves, like some yogurt for breakfast or a cup of milk after I exercise. I have learned that only sticking to whole milk or full fat products as the recipe recommends will give you the best texture and flavor. Plus...everything in moderation. A cookie a day does not hurt your health as long as you get up and stay active!

Hi Ilovebutter,
sorry for the delayed response. My connection got terrible towards the end of the day yesterday. I would love to read this paper! And thanks again for your response, and for the time you took to write it!

I don't substitute that much, but I agree with Jezebella. Evaporated skim milk works just as well in recipes calling for heavy cream or whole milk. I've actually found it works better in custards and bechemels because it prevents the sauce from separating, even when reheating.

I definitely use low-fat ricotta cheese in my baked ziti... other than that, I just try to find recipes that are naturally healthy (or "healthy-ish") so that I don't have to substitute. (Speaking of which... can we get nutritional information for some the kitchn's featured recipes?)

Sjbreeze, acushla and reggiesoang - I'm bogged down with a deadline, but will e-mail you soon. Plaid ninja - I'll e-mail you too if you give me your address.