Chapter 4.Fats and Oils
IN THE KITCHEN: USING DIFFERENT TYPES AND AMOUNTS OF FATS AND OILS IN COOKING AND BAKING
In the Kitchen Recipes
Vinaigrette Dressings with Varying Amounts of Oil (Group A)
Traditional Vinaigrette (3 parts oil: 1part vinegar)
Yield: eleven 2-tablespoon servings
Ingredients
1
1/3 cup wine vinegar
1 teaspoon salt
1/3 teaspoon white pepper
1 cup olive oil
1
Directions
1.Whisk the vinegar, salt, and white pepper until the salt is dissolved.
2.Using a wire whip or a blender, add the oil to the vinegar mixture a few drops at a time. Gradually add more oil at a time until thoroughly mixed.
Lighter Vinaigrette (2 parts oil: 1 part vinegar)
Yield: seven 2-tablespoon servings
Ingredients
1
1/3 cup olive oil
¼ cup grapeseed oil
¼ cup red wine vinegar
2 tablespoons vinegar
1 clove garlic, split
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1
Directions
1.Whisk together all ingredients.
2.Taste and all more salt if needed. Discard garlic.
Low Fat Red Wine Vinaigrette
Yield: eight 2-tablespoon servings
Ingredients
1
1 cup vegetable stock
2 teaspoons cornstarch
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 teaspoon sugar
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
1
Directions
1.Combine stock and cornstarch and bring to a boil over a medium heat, stirring with a whisk. Cook 1 minute stirring constantly.
2.Remove from heat. Whisk in remaining ingredients.
3.Chill and stir well before using.
Sautéing with Different Oils (Group B)
Sautéed Chicken Breasts Scaloppini
Ingredients
1
6 chicken breast halves, skinned and boned
1 tablespoon olive oil
1 tablespoon canola oil
1 tablespoon peanut oil
1 tablespoon sunflower oil
1
Directions
1.Flatten the breasts with a meat mallet to a thickness of about 1/8 inch.
2.Heat the oil in a large sauté pan or skillet until very hot. Add the chicken and sauté at a medium heat until no longer pink.
3.Put the chicken on a plate.
4.Continue to sauté another chicken breast half with the next oil.
Quickbreads with Less Fat (Group C)
Banana Muffins
Yield: 24 muffins
Ingredients:
1
2 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/8 teaspoon salt
1 cup melted butter
1 cup sugar
2 eggs
1 teaspoon vanilla extract
3 ripe bananas, mashed
1
For substitutions: ½ cup unsweetened applesauce, ½ cup grated zucchini
Directions
1.Preheat oven to 350ºF.
2.Combine flour, baking powder, baking soda, and salt in a bowl.
3.In another bowl, mix the melted butter and sugar until creamy. Add the eggs and vanilla extract.
4.Fold the liquid ingredients into the dry ingredients until blended.
5.Mix the mashed bananas into the batter.
6.Fill greased muffin cups about half full.
7.Bake at 350ºF for 20 to 30 minutes.
Substitutions: 1. Use ½ cup melted butter and ½ cup applesauce instead of 1 cup melted butter.
2. Use ½ cup melted butter and ½ cup grated zucchini instead of 1 cup melted butter.
Comparing Flaky Pie Dough to Phyllo Dough (Group D)
Apple Turnovers (Flaky Pie Dough)
Yield: 9 turnovers
Ingredients
1
2 cups flour
2/3 cup shortening
¾ teaspoon salt
Cold water
2 cups apple pie filling
2 eggs beaten with 4 tablespoons water (egg wash)
1
Directions
1.Preheat oven to 400ºF.
2.Put flour and shortening in a mixing bowl. Rub or cut the shortening into the flour until the fat particles are the size of peas.
3.Combine 1 tablespoon water with the salt.
4.Sprinkle water with salt over the mixture and mix in lightly with a fork.
5.Continue adding water in this fashion until the pastry gathers around fork in a soft ball. Do not overwork the dough.
6.Roll dough on lightly floured board into an 18-inch 18-inch rectangle. Handle rolling pin very lightly. Cut into 9 squares, and keep chilled until ready to use.
7.Brush the edges of each square with egg wash and place about 3 tablespoons filling on top of each piece of dough. Fold the pastry diagonally over the apple mixture and seal by pressing the edges with a fork.
8.Place the turnovers on a baking sheet lined with parchment paper. Brush with egg wash. Make two small slits.
9.Bake at 400ºF about 15 to 20 minutes or until crust is golden brown.
Apple Turnovers (Phyllo Dough)
Yield: 9 turnovers
Ingredients
1
9 sheets phyllo dough
1½ cups apple pie filling
5 tablespoons canola oil
1
Directions
1.Preheat oven to 375ºF.
2.Take phyllo dough out of package and placed on waxed paper. Keep it covered with a damp cloth while you work so it doesn’t dry out.
3.Brush one phyllo sheet lightly with oil, then fold in half vertically and brush again.
4.Fold again to form a long strip and brush with oil.
5.On one edge, add about 2 tablespoons of apple filing.
6.Roll in the form of a triangle. Continue to fold to maintain the triangle shape so a turnover is formed.
7.Brush the outside of the turnover with oil.
8.Place the turnovers on a baking sheet lined with parchment paper.
9.Bake at 375ºF for 20 minutes or until golden brown.
In the Kitchen Activity
1.Evaluate the vinaigrette dressings for taste/flavor and overall acceptability.
VINAIGRETTE DRESSINGS WITH VARYING AMOUNTS OF OIL (Group A)
Taste/Flavor / Excellent Taste / Tasty/Flavorful / AcceptableTaste/Flavor / Could Be More Flavorful / Taste Did Not Appeal to Me
Traditional
Vinaigrette
Lighter
Vinaigrette
Low-fat Red
Wine Vinaigrette
Overall Acceptability / Extremely
Acceptable / Moderately
Acceptable / Acceptable / Moderately
Acceptable / Unacceptable
Traditional
Vinaigrette
Lighter
Vinaigrette
Low-fat Red
Wine Vinaigrette
2.Rank the three dressings from most favorable to least favorable.
a. ______
b. ______
c. ______
3.Use the data below to fill in the “% Kcalories from Fat” column. Also briefly compare the kcalorie and fat differences between the three dressings.
Dressing / Kcalories perServing / Fat(g) per
Serving / % Kcalories
from Fat / Saturated Fat (g) per serving
Traditional
Vinaigrette / 180 kcal / 20 g / 2.7 g
Lighter
Vinaigrette / 162 kcal / 18 g / 2 g
Low-fat Red
Wine Vinaigrette / 21 kcal / 2 g / 0 g
SAUTEING WITH DIFFERENT OILS (Group B)
4.Fill in the following chart with your comments on flavor as well as the kcalories/cup and fat (g)/cup.
Taste/Flavor(Rate from 1–5, with 5 being very tasty/flavorful) / Kcalories/cup / Fat (g)/cup
Olive oil
Canola oil
Peanut oil
Sunflower oil
5.Which product was your favorite? Your least favorite?
QUICKBREAD WITH LESS FAT (Group C)
6.Evaluate the banana muffins for taste/flavor and overall acceptability. Note that when you used only ½ cup butter, each muffin was 36 kcalories lower and you saved both 4 grams of fat and 2.5 grams of saturated fat.
Taste/Flavor / Excellent Taste / Tasty/Flavorful / AcceptableTaste/Flavor / Could Be More Flavorful / Taste Did Not Appeal to Me
Full-Fat
Banana Muffin
Banana Muffin with
Applesauce
Banana Muffin with
Zucchini
Overall Acceptability / Extremely
Acceptable / Moderately
Acceptable / Acceptable / Moderately
Acceptable / Unacceptable
Full-Fat
Banana Muffin
Banana Muffin with
Applesauce
Banana Muffin with
Zucchini
COMPARING FLAKY PIE DOUGH TO PHYLLO DOUGH (Group D)
7.Use the following data to fill in the “% Kcalories from Fat” column. Also briefly compare the kcalorie and fat differences between the two turnovers. Note that one sheet of phyllo dough only has 1 gram of fat.
Kcalories perServing / Fat (g) per
Serving / % Kcalories
from Fat / Saturated Fat (g) per serving
Apple Turnover with Pastry Dough / 285 kcal / 15 g / 4 g
Apple Turnover
with Phyllo
Dough / 130 kcal / 8 g / 1 g
WORKSHEETS
WORKSHEET 4-1
SuperTracker: Examine Your Fat Intake
To complete this worksheet, you need to have completed steps 1 and 2 of Worksheet 2-4. This is where you entered in all the food and beverages you consumed for one day into SuperTracker.
Go to the ChooseMyPlate website. Click on “SuperTracker” in the left-hand column, then log in. Now click on “My Reports,” then click on “Nutrients Report.” Enter in the date you used when you entered your food and beverages, and click on “Create Report.” Print this page out to hand in, and use it (along with the “Food Groups and Calories Report” you printed for Worksheet 2-4), to answer the following questions.
1.What percentage of your total kcalories were from fat?
2.Is your percentage from #1 within the Acceptable Macronutrient Distribution Range of 20 to 35 percent of total kcalories?
If not, were you above or below the range? What foods do you eat, or not eat, that you think contribute to why you eat too much or too little fat?
3.What percent of your total kcalories come from saturated fat? How does that compare to the target of 10 percent or less?
If you eat more than 10 percent of your kcalories as saturated fat, identify the foods that you eat that are high in saturated fat.
4.How many grams of cholesterol did you eat, and how does it compare to the 300 mg maximum?
5.Did you eat enough of the essential fatty acids, linoleic acid and alpha-linolenic acid? Did you take in any of the omega-3s—EPA or DHA?
6.What were the foods with the most fat and saturated fat that you ate? Name three.
7.What changes could you make in your diet (if needed) to consume less saturated and trans fat and consume more monounsaturated, polyunsaturated fat, and DHA/EPA?
WORKSHEET 4-2
Where’s the Fat?
Directions: In the following columns, check off each food that is a significant source of fat and/or cholesterol.
FoodFat Cholesterol
1. Butter______
2. Margarine______
3. Split peas______
4. Peanut butter______
5. Porterhouse steak______
6. Flounder______
7. Skim milk______
8. Cheddar cheese______
9. Chocolate chip cookie made with vegetable ______
shortening
10. Green beans______
WORKSHEET 4-3
Lipid JeopardyGood Eats / Bad Eats / Omega-3s / Recommendations
100 / 100 / 100 / 100
200 / 200 / 200 / 200
300 / 300 / 300 / 300
400 / 400 / 400 / 400
500 / 500 / 500 / 500
Directions: Put the word(s) asked for in the blank space.
Good Fats
100 Good fats tend to be liquid at room temperature—true or false?
200 Olive oil is a good source of what type of good fat?
300 Corn oil and soybean oil are good sources of what type of good fat?
400 Name one function of the essential fatty acids.
500 Name one oil that contains the essential fatty acid named linoleic acid.
Bad Fats
100 The biggest sources of saturated fat and cholesterol in the American diet are animal or plant foods?
200 What is the name of the process used to make margarine?
300 Trans fats occur at low levels in meat and dairy. Name two other foods that trans fats are in.
400 Why are saturated fat and trans fat bad?
500 Does reduced-fat milk contain less saturated fat than regular milk?
Omega-3 Fatty Acids
100 Americans need to eat more omega-3 fatty acids in their diet—true or false?
200 To get enough DHA and EPA, you should eat _____ ounces per week of seafood.
300 Name one fish rich in DHA and EPA.
400 DHA and EPA are excellent for the health of the heart or the lungs?
500 Pregnant women and young children should avoid certain fish high in ______.
Recommendations
100 Name two types of fat that need to be kept to a minimum to decrease LDL.
200 Use ______to replace solid fats where possible.
300 You should eat less than _____ percent of kcalories from saturated fats.
400 Which group, adult men or adult women, tend to eat more cholesterol than recommended?
500 To decrease your risk of cancer, you should limit your intake of ______meat.
WORKSHEET 4-4
Recipe Modification
Suggest how each of these recipes can be modified to contain less fat and/or less saturated fat. Add your suggestions to the third column in the chart.
1. Crab Cakes5 pound crabmeat, flaked
¼ cup Dijon mustard
¼ cup horseradish
½ cup chives
1½ cups Japanese bread crumbs
1¼ cups mayonnaise
Salt and pepper as desired
Vegetable oil / 1.Combine the crabmeat and other ingredients in a bowl.
2.Mix well.
3. Fry the crab cakes in oil in a skillet until browned and cooked through, about 3 minutes on each side. / Suggested Modification
2. Au Gratin Potatoes
2 pounds potatoes, peeled and sliced
2 tablespoons butter
1 large onion, minced
1 pint grated Gruyere cheese
2/3 cup heavy cream
Salt and pepper to taste / 1.Steam or boil potatoes until just tender.
2.Place the potatoes in a greased pan.
3.Sauté the onion in butter.
4.Add the cheese and stir until cheese is melted.
5.Add the heavy cream, salt, and pepper.
6.Pour the sauce over the potatoes and bake at 350°F oven for 20 to 30 minutes until heated through. / Suggested Modification
3. Blueberry Cobbler
1 cup all-purpose flour
2 tablespoons sugar
1½ teaspoons baking powder
½ teaspoon ground cinnamon
¼ cup butter
½ to 2/3 cup sugar
1 tablespoon cornstarch
¼ cup water
4 cups fresh or frozen blueberries
1 egg
¼ cup cream
vanilla ice cream / 1.For topping, in a medium bowl stir together flour, 2 tbsp. sugar, baking powder, and cinnamon. Cut in butter until mixture resembles crumbs.
2.For filling, in a saucepan combine ½ to 2/3 cup sugar, 1tablespoon cornstarch, and ¼ cup water. Stir in 4 cups blueberries.
3.Cook and stir until thickened and bubbly. Place in a 2-quart square baking dish.
4.Stir the egg and milk in a small bowl, then add to flour mixture, stirring just to moisten.
5.Using a spoon, drop the topping into small mounds on the blueberry filling.
6. Bake at 400°F for 20 to 25 minutes or until a toothpick is inserted and comes out clean. Serve with ice cream. / Suggested Modification
WORKSHEET 4-5
Baking with Different Fats and Comparing Them Nutritionally
SNICKERDOODLES
Make this recipe with shortening. Then make 2 modifications: substitute 1 cup of margarine for the shortening, and then substitute 2/3 cup soybean oil for the shortening.
Snickerdoodles
1 cup shortening / 2¾ cups all-purpose flour(or 1 cup margarine, or
2/3 cup soybean oil) / 2 tsp. cream of tartar
1½ cups granulated sugar / 1 tsp. soda
2 eggs / ¼tsp. salt
2 tablespoons sugar plus 2 teaspoons cinnamon
Preheat oven to 400 degrees. Cream shortening or margarine (or mix oil) with sugar. If using oil, stir only until blended—do not overmix. Add eggs. Mix only until blended. Add remaining ingredients and stir only until well blended. Roll dough into balls the size of a small walnut and roll each ball in sugar/cinnamon mixture. Place on ungreased cookie sheets and bake until lightly browned for 8 to 10 minutes. Yields about 50 three-inch cookies.
1.Describe each of the cookies.
Cookie / Color / Texture / TasteShortening
Margarine
Soybean oil
2.Rank the cookies in order of overall taste and quality.
3.Compare the kcalories, total fat, and saturated fat in 1 cup of shortening, 1 cup of stick margarine, and 2/3 cup of soybean oil using Table 4-3 in your textbook. Check the cholesterol content using the food label.
Kcalories / Total Fat / Saturated Fat / Cholesterol1 cup shortening
1 cup stick margarine
2/3 cup soybean oil
4.Which cookie had the best nutritional profile? the second-best nutritional profile?
BROWNIES
Baking with Fat Substitutes
In this activity, you will prepare three batches of brownies using mixes.
Make the first batch using the instructions on the box.
For the second batch, use applesauce or prune puree in place of all the oil called for in the recipe.
For the third batch, replace half the oil with applesauce or prune puree.
When the brownies are all baked, put some of each type on separate plates and find out if your classmates can tell which product is which. You should also ask your classmates to rank the products in terms of taste, texture, appearance, and overall acceptability.
1.Which brownie was the favorite?
2.Were any of the brownies unacceptable? If so, which one(s)?
WORKSHEET ANSWER KEY
Worksheet 4-1
Answers will vary.
Worksheet4-2
Food / Fat / Cholesterol1. Butter / X / X
2. Margarine / X
3. Split peas
4. Peanut butter / X
5. Porterhouse steak / X / X
6. Flounder
7. Skim milk
8. Cheddar cheese / X / X
9. Chocolate chip cookie made with vegetable shortening / X
10. Green beans
Worksheet4-3
Good Fats / Bad Fats / Omega-3 Fatty Acids / Recommendations100 True / 100 Animal foods / 100 True / 100 saturated fat, trans fat
200 Monounsaturated fat / 200 Hydrogenation / 200 8 / 200 oils
300 Polyunsaturated fat / 300 Trans fats can be found in some fried foods like French fries and doughnuts, baked goods, including pastries, piecrusts, frozen pizzas, biscuits, ready-made frosting, cookies, microwave popcorn, and some stick margarines and shortenings. / 300 Salmon, mackerel, sardines, halibut, bluefish, trout, tuna / 300 10
400 Part of cell membranes, proper functioning of the immune system, normal growth and cognitive development in infants and children / 400 They increase blood cholesterol, which is a major risk factor for heart disease. / 400 Heart / 400 Adult men
500 Soybean oil, corn oil, sunflower oil / 500 Less / 500 Mercury / 500 Processed meats or red meats
Worksheet4-4
1.Crab Cakes:
a.Substitute whipped egg whites for part or all of mayonnaise.
b.Use more herbs and spices to increase flavor.
c.Sauté in small amount of monounsaturated oil such as olive oil or canola oil or use a spray.
d.Sauté in a nonstick pan.
e.Serve with salsa to increase flavor.
2.Au Gratin Potatoes:
a.Substitute the 2 tablespoons butter with a monounsaturated oil such as canola oil.
b.Add garlic to onion for more flavor.
c.Coat the baking pan with cooking spray instead of grease.
d.Substitute low-fat or nonfat sour cream for the heavy cream.
e.Use less Gruyere cheese and top the dish with some bread crumbs and paprika.
f.Replace part of the cheese with an equal amount of skim mozzarella.
g.Reduce the amount of cheese, and then use some of the cheese to sprinkle on top toward the end of the cooking to bring out more flavor.