heart's de-lite

Vegetarian Times, March, 2001 by Kathy Farrell-Kingsley, Janet Cappiello Blake

Cooking tips and techniques to keep everyone's ticker healthy

A new American revolution is taking place, one in which cooks are discovering that reducing fat in a dish does not have to mean sacrificing flavor. Over the course of the past decade, tons of scientific studies have made it clear that cutting back on fat lowers your risk of cancer, heart disease and other serious chronic illnesses. This month's collection of cooking tips will set--or further--you on your way to improved health.

Less Fat, More Flavor

Though tempting, chocolate is one sweet that needs to be kept to a minimum when it comes to heart health. Chocolate and its compadre, cocoa butter, are full of artery-clogging saturated fat. When baking, substitute 1 ounce of semisweet baking chocolate with 3 tablespoons unsweetened cocoa powder and 1 tablespoon polyunsaturated oil (such as safflower or soy). Cocoa powder has a rich, intense chocolate flavor and is almost fat-free.

The Thick of It

Thickened yogurt, which can be made with a nonfat or low-fat variety, is a terrific base for dips, sauces, soups or spreads. When sweetened with a spoonful of honey or pure maple syrup, it also makes an excellent substitute for whipped cream. To thicken yogurt, an inexpensive yogurt strainer will easily and evenly drain away the whey. Alternatively, a colander or sieve lined with a layer of cheesecloth works well too. For the best texture, allow the yogurt to drain, refrigerated, for 24 hours.

You Go, Grill

If you enjoy the intense flavor of grilled vegetables, tofu and tempeh, a nonstick stovetop grill pan is a great addition to your cookware collection. The nonstick surface saves coating the food with lots of oil. And if you do use a touch of oil, say in a marinade, any excess will drip into the grooves of the pan and away from your dinner.

Sweat It Out

One way to cook without fat is to "sweat" vegetables. This means that they are cooked slowly in their own juices, with little fat, so they don't brown. In a pan with a tight lid, add a little olive oil and the vegetables. Turn heat on medium-low, cover and cook for a few minutes, until vegetables have softened.

Stir Crazy

If you do a lot of stir-frying, a nonstick or seasoned wok is a must. A seasoned wok keeps food from sticking without having to rely on much (or any) fat. Seasoning a new or used wok is easy to do, and you only have to do it once. Simply coat the inside surface with 2 to 3 tablespoons of unflavored vegetable oil, then bake the wok in a 350 [degrees] F oven for an hour. Remove from oven and wipe out any excess oil with a paper towel. To keep the wok seasoned, never wash it with soap. Just use plenty of hot water and a stiff brush. To prevent rusting, dry on the stovetop over very low heat right after washing.

All Dressed Up

Replace some of the oil in dressings and marinades with vegetable broth, tomato juice, wine or fresh lemon juice. Rely on flavorful vinegars as well--balsamic, natural cider vinegar and rice wine vinegar add tang but not fat.