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Chapter 9

Healthy Menus and Recipes

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A healthy and moderate meal will generally have no more than: 800 kcalories or less 35% or fewer kcalories from fat, emphasizing oils

high in monounsaturated and polyunsaturated fats 10% or less of total kcalories from saturated fat No trans fat 100 milligrams or less of cholesterol

45 to 65% kcalories from carbohydrates 10 grams or more of fiber 10% or fewer kcalories from added sugars

15 to 25% kcalories from protein 800 milligrams or less of sodium (about 1/3

teaspoon of salt)

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To develop healthy menu items:1. Use existing items on your menu

2. Modify existing items to make them more nutritious

3. Create new selections

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Menu Planning Considerations1. Is the menu item tasty? 2. Can each menu item be

prepared properly by the cooking staff?

3. Does the menu item blend with/complement the menu?

4. Does the menu items meet the food habits/preferences of the guests?

5. Is the food cost appropriate for the price being charged?

6. Does each menu item require a reasonable amount of prep time?

7. Is there a balance of color?8. Is there a balance of textures?9. Is there a balance of shape?10. Are flavors varied?11. Are the food combinations

acceptable?12. Are cooking methods varied?

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Recipe Modification

1) Change/add healthy preparation techniques

2) Change/add healthy cooking techniques

3) Change an ingredient by reducing it, eliminating it, or replacing it

4) Add a new ingredient

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If you decide to modify a recipe, …1. Examine the nutrient analysis and decide

how you want to change it

2. Consider flavor

3. Modify the recipe

4. Evaluate the product

Further modification and testing

Hamburger: Before and After Traditional1 pound ground beef1 egg2 teaspoons minced garlic1 tablespoon steak sauce

Grilled Chicken Burger10 pounds chicken breast,

skinned1.5 pound cooked potato,

small dice1 cup chopped parsley2 T Mrs Dash garlic herb

seasoning½ t black pepper1 C white onions, diced½ oz chicken stock2 egg whitesMicro greens, sliced tomato,

and red onion on bun

Cream Dressings Before and After Traditional

½ cup mayonnaise

2 T chopped chives

2 T chopped parsley

1 T lemon juice

½ t Worcestershire sauce

¼ t dry mustard

¼ t finely chopped garlic

Green Goddess Dressing

4 oz soft tofu, well drained

½ cup cider vinegar

2 stalks celery

½ cup spinach leaves

1/3 cup fresh parsley

1 T lemon juice

2 scallions

Fresh tarragon leaves

Fresh ground pepper

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Chef’s Tips for Breakfast

For color and flavor, serve an omelet with spicy vegetable relish on top of it, or place the omelet in a grilled blue corn tortilla and serve with salsa roja

Provide balanced, healthful, and flavorful breakfasts

Offer freshly squeezed juices

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Breakfast: Glazed Grapefruits with Vanilla Beans and Honey

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Breakfast: Maple Yogurt, Fruit, and Granola Parfait

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Chef’s Tips For Appetizers

Appetizers may be sized-down entrees Use ingredients such as wonton skins and

rice paper to make a wide variety of appetizers. Stuff these wrapping with fillings such as spiced butternut squash.

Add color to appetizers with dried beet chips Creative sauces and relishes help sell

appetizers

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Chef’s Tips for Soups Strain soups such as broccoli

through a large-holed china cap to remove fibers

Puree bean soups to get a consistent product, then strain to remove skins

Rice and potatoes work well as thickeners

Replace ham in bean beans with smoked chilies, smoked turkey, or veal bacon

Garnish soups with an ingredient of the soup

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Chef’s Tips for Salads and Dressings Use fresh, high-quality

ingredients Choose ingredients for

compatibility of flavors, textures, and colors

Vegetables go well with dressings having an acid taste such as vinegar or lemon

Try legumes in salads. Decorate the salad plate

with reduced beet juice Plan your presentation

carefully

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Salad: Barley, Beans, Tomatoes, and Fresh Herbs with Cut Vegetable and Haricot Garnish

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Chef’s Tips for Entrées

A 3- to 4-ounce cooked portion is enough for meat, poultry, and fish

Use bulgur to extend ground meat Fish is very versatile and nutritious Think color and flavor when picking legumes When using cheese, use a small amount of a

strong cheese such as gorgonzola Create new fillings for pasta

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Chef’s Tips for Side Dishes

When using veggies, think about what’s in season and how the dish will look and taste. Also, think variety. Be adventurous.

Add grains to vegetable dishes, such as brown rice with stir-fried vegetables.

Serve grains and beans. Salads can often be used

as side dishes.

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Chef’s Tips for Desserts

To make sorbet without sugar, simply puree and strain the fruits.

Use angel food cake as a base to build a dessert. Serve with pear and ginger compote.

Stuff phyllo or bake it in a muffin pan and fill with sautéed apples.

Serve fruit as a compote.

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Dessert: Walnut-Dried Cranberry Biscuit Shortcake with Berries and Fresh Cream

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Steps 3: Presentation

Height Color Shape Layout Garnish

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How To Make Garnishes: Vegetable and Fruit Chips

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Copyright ©2010 John Wiley & Sons, Inc.