European Stars and Stripes (Newspaper) - September 29, 1989, Darmstadt, Hesse                                Virtuous stand ins for dietary villains tips on reducing fat by Marian Burros new York times of people began a recent letter. This is the kind of salutation that sets most people s Teeth on Edge and in this Case referred to health professionals As Well As those who write about health and nutrition. You people will never convince me that the food you have to eat on a cholesterol lowering diet is As Good As my daily hamburger with tries my toasted velveeta cheese sandwiches or my Mother s Apple pie a la Mode the writer said. And those oat bran muffins could choke a horse he said but they Are never going to choke  the correspondent went on in that vein Lor several pages and concluded that in the Lood his grandparents ale was Good enough Tor Thorn it was Good enough Lor him. It May be easier to persuade some people to Slop smoking than to change their diets changing a diet is a lot easier when done in stages and when it can be shown that favorite recipes can be made More healthful without playing havoc with flavor. Current recommendations Call for reducing fat in the diet from 40 percent of calories consumed to 30 percent with less than 10 percent of All calories from saturated fat a person who eats 2,000 calories a Day is entitled to 67 Grams of fat. Thirty percent of 2,000 calories is 600. There Are 9 calories in each Gram of Tat. Dividing 600 by 9 gives you 67. With the same 2,000 calories 89 Grams of fat mean that the diet contains 40 percent fat. By using mock sour Cream instead of the real thing it is possible to save 11 Grams of fat in each a cup. By drinking iwo glasses of skim milk a Day instead of two glasses of whole milk 16 Grams of fat Are saved. There Are dozens of other ways to reduce fat intake while preserving the essential character of favorite foods. It May not be possible to create a nutritionally acceptable potato Chip or a Brownie that can be eaten in unlimited quantities but even these pariahs can be improved. To turn Mavorite oods into dishes that win Praise from dietitians As Well As chefs follow this list of substitutions for traditional ingredients. In the accompanying recipes substitutions have already been made. Dairy butter use Margarine instead. This will not reduce the fat or the calories but Margarine has no cholesterol. It also has less saturated Tat and More  fat than butter. Select a Margarine in which the ratio is 5 or 4 Grams saturated fat. This is listed on the Label. Whole milk change to milk that is 2 percent fat then to 1 percent then finally to skim milk. When the change is made in stages the taste difference will be less noticeable. The substitution reduces the calories and total at. Sour Cream substitute one cup Low fat cottage cheese two Tablespoons of Low fat Buttermilk and two or three Teaspoons of Lemon juice beaten until smooth in a Lood processor or blender or use equal parts non fat cottage cheese and nonfat Yogurt. For thinner mixture add More Yogurt and less cottage cheese. Do not Cook. In sauces Low fat or non fat Yogurt can be substituted for sour Cream but for every cup of Yogurt stir in a Tablespoon of cornstarch to prevent Yogurt from separating. Cream replace with equal proportions of part skim milk Ricotta cheese and non fat Yogurt beaten in a food processor or blender until smooth. This mixture cannot be heated because in will separate. Spoon it Over hot foods immediately after cooking. This substitution reduces total fat saturated fat and cholesterol. Whipped Cream whip % cup heavy Cream until very still. Fold in % cup non fat Yogurt. This substitution reduces calories total lat and saturated Tat. Eggs and chocolate unsweetened chocolate for one ounce of chocolate use three Tablespoons of Cocoa and one Tablespoon of canola Oil Corn Oil or Margarine. There is a Little difference in total fat but in is unsaturated. Eggs for two whole eggs in baking recipes substitute three egg Whites fur one egg substitute two egg Whites. To modify scrambled eggs subs flute two egg Whites for each whole egg mix with two Teaspoons of vegetable Oil and Cook As for an Melet in a non stick pan. This is not like scrambled whole eggs but it has an egg taste. Substitution eliminates the cholesterol. Fats and oils vegetable oils canola and Olive Oil Are better choices than other vegetable oils. Substitution provides More monounsaturated fat. All oils contain the same number of calories and same amount of total fat. A Tablespoon of fat contains about 120 calories. Saturated Lal raises cholesterol Levels polyunsaturated and monounsaturated fats reduce Low density lipoproteins. The bad cholesterol. Shortening use Margarine in cake recipes that require that shortening be creamed. Vegetable shortening contains More saturated lat than do most Margarine. If you try to use liquid Oil for shortening in such a cake the texture will change. Use vegetable Oil for recipes in which melted butter is called for. Oils have less saturated fat than Margarine. Salad dressings use a Mellow vinegar like Balsamic fruit Flavoured or chinese Rice vinegar. Then use either equal parts Oil and vinegar or two parts Oil to one part vinegar. Traditional salad dressing is three parts Oil to one part vinegar or Lemon juice. Substitution reduces total fat and calories. Cooking Oil saute foods in vermouth or Broth instead. Drain liquid and add one Teaspoon of butter per serving to finish and flavor the food. Non stick pans reduce the amount of fat required for cooking often half. Substitution reduces calories total fat and saturated fat. Food packed in Oil Drain and rinse before using. This reduces total fat and calories. 9 Mayonnaise use reduced calorie Mayonnaise. Substitution also reduces fat. Meat and poultry visible fat trim exterior fat from beef and poultry and remove skin from poultry. This reduces total fat saturated fat and cholesterol. E pork select pork tenderloin the leanest Cut. This reduces total fat saturated fat and cholesterol. Veal choose Turkey cutlets or ground Turkey instead of veal. The difference is almost indistinguishable when sauces Are added. Substitution reduces cholesterol. Ground beef use extra lean ground beef mixed with ground Turkey. For the least amount of fat buy lean beef and lean Turkey and grind it yourself. Substitution reduces Tola calories total fat and saturated at Chicken use while meat and remove skin and fat. This reduces total fat saturated fat and calories. Substitutions have been made in the following recipes. Potato salad preparation time 30 minutes 4 cups cooked unpeeled new potatoes 1 medium size red onion minced 1 Tablespoon minced fresh Parsley freshly ground Black Pepper to taste 2 Teaspoons Capers rinsed and drained 1 Teaspoons chopped fresh Dill 2 Teaspoons canola Oil 1 egg White 7 Teaspoons Lemon juice 1 i Tablespoons wine vinegar % cup Low fat cottage cheese 1 i Tablespoons Low fat Buttermilk 6 Tablespoons reduced calorie Mayonnaise 1 Teaspoon Dijon mustard1 /4 cup chopped red Pepper Whites of 2 hard cooked eggs diced while potatoes Are cooking Combine onion Parsley Pepper Capers and Dill in serving bowl. Beat Oil with uncooked egg White 5 Teaspoons Lemon juice and vinegar. In food processor or blender beat cottage cheese Buttermilk and remaining 2 Teaspoons Lemon juice until smooth. Add to serving bowl with Oil mixture Mayonnaise Mustard celery and red Pepper and mix Well. When potatoes Are cooked Dice and stir into dressing with diced egg Whites. Adjust seasoning and chill. Yield 6 Servings. Changes made in original recipe to reduce fat cholesterol and sodium substitution of 1 egg while and 2 Teaspoons canola Oil for egg. Substitution of mock sour Cream made with cottage cheese Buttermilk and Lemon juice for sour Cream. Reduced calorie Mayonnaise used instead of regular Mayonnaise. Dijon Mustard used to compensate for Salt. Capers rinsed to reduce Salt. Brownies preparation time 10 minutes baking time 18 to so minutes a cup sifted unbleached flour 1 Teaspoon baking powder 6 Tablespoons unsweetened Cocoa powder it Teaspoon Salt optional i cup Margarine plus 2 Tablespoons and additional Margarine for greasing pan 3 egg Whites cup sugar 1 Teaspoon Vanilla a cup walnuts optional. Set oven to 350 degrees. Sift flour baking powder Cocoa and optional Salt together and set aside. Melt Margarine and set aside. Beat Whites until Foamy. Gradually beat in sugar. Add dry ingredients alternately with Margarine and blend will stir in Vanilla and optional walnuts. Grease 8 by-8-Inch baking pan and spoon Batter into pan. Bake for 18 to 20 minutes until brownies begin to pull away from sides of pan but tester inserted in the Center comes out slightly wet. Brownies should be a bit gooey. Cool on wire rack and chill. Cut into squares to serve. Yield 12 brownies. Changes made in original recipe to reduce calories fat cholesterol and sodium substitution of Cocoa for unsweetened chocolate squares to reduce fat. Margarine used instead of butter to reduce cholesterol. Substitution of egg whiles for whole eggs to reduce cholesterol. Making Salt optional. If it is used reduce it by Hall. Amount of sugar is Cut. Is Susan Harris Page 16 the stars and stripes Friday september 29,1989