Diets that are high in fat, sugar and salt are associated with a higher incidence of many of today’s common health conditions such as heart disease, some types of cancer, high blood pressure, stroke, obesity and tooth decay.
So many of us, myself included, know we need to be looking at getting the big three in our diets under control before we risk serious health issues. I am one of many, I’m assuming, who likes my salt, and it will be quite a challenge to cut it back to safe levels. I know I’m not alone in this and found a few suggestions to help reduce my salt consumption. First off note how much we use, then cut it in half; take a number of days to adjust to the new taste, then cut it again and repeat until you are using very little. You don’t have to do it over night.
There are many incentives for Canadians to reduce use of these three foods; some to trim up for bikini season, (I’m definitely not one of them!), some to lose weight, and then for many, because of health risks associated with too much fat, sugar and salt in our diets. Many processed foods, ready meals, and savoury snacks can be high in fat and salt, so try to get in the habit of eating fresh fruits, homemade meals, herbs and other salt substitutes, and fats that are not contributing to high cholesterol. Today I’m offering a substitute for whipped cream because no one should have to go with topless desserts! It’s very good but must be made right before being eaten. The second recipe is for a seasoned crumb mix for chicken and pork which is low in sodium and fat.
Mock Whipped Cream
1/2 cup skim milk
1/2 cup nonfat dry milk powder
1/8 tsp. cream of tartar
4 tsp. lemon juice
2 tsp. sugar (optional)
1/2 tsp. vanilla (optional)
Put the skim milk in a small metal bowl, set in the freezer and let stand just until ice crystals begin to form, about 20 minutes. Remove from freezer and add the dry milk and cream of tartar.
With a hand electric mixer, whip the mixture at high speed until foamy. Beat in 1 tsp. of the lemon juice and continue beating until the mixture begins to thicken. Add a second tsp. of the lemon juice and, if desired, the sugar, and continue beating until mixture peaks softly. Add the remaining 2 tsp. of lemon juice and continue beating to stiff peaks. Fold in vanilla, if desired, and serve immediately as a dessert topping. Makes 2 cups.
Note: Have all ingredients ready to go ahead of time.
Seasoned Crumb Mix
for Chicken and Pork
2-1/2 cups wheat breakfast cereal flakes, crushed fine
2 tbsp. parsley flakes
1/2 tsp. dried rosemary or sage, crumbled
1/2 tsp. dried thyme or marjoram, crumbled
1/2 tsp. grated lemon rind
Place all ingredients in a pint jar, cover tightly and shake well to mix. Use as a crumb coating for chicken or pork chops. The mix will keep in the refrigerator for up to 2 months. Makes 2-1/2 cups.
Vary the seasoning in this recipe according to the meat you are preparing, chicken or pork. Rosemary and thyme are especially compatible with chicken, sage and marjoram with pork.
To make seasoned chicken cutlets or pork chops: Brush 1 lb. chicken cutlets, pounded thin, or 1 lb. of pork chops with 1 tbsp. vegetable or olive oil, or dip in 1/2 cup skim milk or buttermilk. Place 1/2 cup of the seasoned crumb mix in a bag; add chicken or pork, one piece at a time, and shake well to coat.
Bake the chicken, uncovered, about 15 minutes in a preheated 350 F oven until crispy. Bake pork uncovered for about 20 minutes in a 375 F oven until cooked through.
Note: For bone-in chicken pieces, use 1/2 cup mix for each pound of chicken and bake 30 minutes or until no longer pink inside.
Cathi Litzenberger is The Morning Star’s longtime food columnist, appearing every Wednesday and one Sunday per month.
