NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

May 13, 1999

Prairie Fare: Sampling a Culinary Oxymoron

When a food columnist goes searching for an example of a culinary oxymoron, "jumbo shrimp" is a good find. An oxymoron is a word grouping in which the words contradict one another. I can't take credit for creating jumbo shrimp, but I did come up "modified indulgence."

How I go about modifying my food indulgences is by trying to cut some of the calories and fat from my favorite recipes—without melting away any of the taste. My date bar recipe fits this category. First, I use whole pitted dates that I chop myself, so as to avoid using those sugary pre-chopped dates you can buy. Next, I poach my dates in orange juice instead of sugar water. I substitute canola oil for vegetable shortening in the oatmeal crust and cut back on the fat proportion a bit. For more flavor, I add an extra dash of vanilla extract to the date filling, and for an interesting texture I toss in some slivered almonds that I've toasted to a golden brown.

The trouble is that I usually gain weight when I make date bars because I keep eating and eating. Maybe I should think about modifying the time I spend in our kitchen hovering around the pan of bars.

During blueberry season, I face a similar problem because I love blueberries—topped with whipped cream, in muffins and in coffee cake. If you're like me, the following recipe may be of interest; it comes from the fall 1997 issue of the Kansas State University Food and Nutrition Digest. Compared with the original version, this modified recipe has about 100 fewer calories and 7 fewer grams of fat per serving, along with reductions in cholesterol and sodium.

Blueberry Coffee Cake
Yield: 8 servings

Ingredients:
1¾ cups all-purpose flour, divided
¼ cup firmly packed light brown sugar
1 tablespoon unsalted butter
½ cup wheat germ (or crushed corn flakes)
peel and juice from ½ an orange
1 teaspoon ground cinnamon
¼ cup granulated sugar
1½ teaspoons baking powder
½ teaspoon baking soda
¼ cup crushed bran cereal
½ cup orange-flavored low-fat yogurt
¼ cup 1-percent or fat-free (skim) milk
1 large egg
3 tablespoons vegetable oil
1 teaspoon vanilla extract
1 cup fresh blueberries

Procedure:
For the topping, fork together 2 tablespoons of the flour, the brown sugar, butter, wheat germ, 1/8 teaspoon of orange peel and the cinnamon. Set aside. Sift together all but 2 tablespoons of the remaining flour, the granulated sugar, baking powder and baking soda. Add bran cereal and remaining orange peel and toss. Beat together the orange juice, yogurt, milk, egg, oil and vanilla. Lightly dust the blueberries with remaining flour. Add yogurt mixture and the blueberries to the dry ingredients. Stir together gently just until blended (don't over mix). Spread batter in a greased 8-inch round pan and scatter topping over top. Bake 40 minutes at 350 F or until a wooden skewer inserted in the center comes out clean. Cool on a wire rack before serving.

What's Your Take on This, Julie?

Despite what the advertisements may lead you to believe, even fat-free cookies or chips contain calories. Research studies have shown that most people are enjoying a double portion or more of the lower-fat version in many cases.

According to a recent estimate, over half the U.S. population is overweight. Despite these grim statistics, we can do something about this growing trend. Along with regular physical activity, portion control plays a major role in weight control. Eating an additional 3,500 calories without compensating for the indulgence with extra physical activity usually will result in a one-pound weight gain.

Modifying your cooking and eating style can go a long way in improving your health. For instance, if you cut your pan of modified Blueberry Coffee Cake into eight slices, you'll be chewing up 270 calories and 8 grams of fat per slice. If you cut the cake into 12 pieces, you'll be nibbling 180 calories and 5.4 grams of fat per serving. With the smaller portion, you still would take in about 10 percent of the recommended daily iron and 10 percent of the recommended vitamin C.

Baking is more a science than an art because of how some ingredients react with one another or with heat. But there still are some modifications you can make in your recipes for baked products. Some recipes such as jellies, jams, pickles and cured meats, however, should never be modified, because the proportions of ingredients are vital to maintaining food safety. Remember, too, that recipe modifications in baked goods can result in texture and/or appearance changes, so proceed cautiously.

To decrease total fat and calories, try using one-third less oil in quick breads, muffins and cookies. For example, use two-thirds of a cup of oil instead of a full cup. Or try using a fruit puree in place of at least part of the fat. There are commercial fruit puree products, but you can also prepare your own.

In place of a whole egg, reduce fat and calories by opting for two egg whites. In many baked goods such as quick breads, cookies, and fruit crisps, you can cut calories by using one-fourth to one-third less sugar. You can also add ingredients to make baked recipes healthier. Try adding some fruit to muffins, pancakes, salads and desserts to help you work toward the 5 A Day goal.

Here's one more trick when it comes to portion control: Fool your eye by putting that smaller serving on a smaller plate. And don't forget to aim for at least 30 minutes of moderate activity on at least five days out of each week.

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Sources: Dean Hulse (701) 231-6136 and Julie Garden-Robinson (701) 231-7187

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