The
Fat Debate!
Spring is here,
Toledo! Time to work off
that winter fat we all seem to gather during the coldest time of the
year. All we hear about
these days is there is too much fat in beef; too much fat in fried
foods; too much fat in everything we eat.
The Fat Debate goes on day after day and where do we begin to
understand what is hype and what to get concerned about when it comes to
fat. Let’s think about a
typical day in the life of citizen Joe from Toledo, Ohio.
As the sun rises over the Maumee Bay, citizen Joe pours his first
cup of java and starts his day with a hearty breakfast.
Two scrambled eggs, toast with 1 tablespoon of real butter,
coffee, and a healthy glass of milk.
This breakfast contains approximately 42 grams of fat.
The human stomach can only digest approximately 10 grams of fat
per hour. By the time Joe
is not quite done digesting his morning fat intake, it is time to add
more with his typical lunch. Let’s
see, a trip to the fast food joint to order a bacon-cheddar burger with
special sauce and toppings to go. Joe
is off to a slow start in taking off the old winter fat!
The debate over
fat and what is and what is not good for you to eat sometimes focuses on
the butter verses margarine issue.
Which is better for you, butter or margarine?
Before Toledo Joe spreads his favorite non-dairy product on his
morning toast, he should consider what some experts have to say.
Some believe that margarine is better because butter contains
saturated fat and cholesterol. However,
margarine can be high in trans-fatty acids.
Some food and nutrition experts believe that these are even more
harmful to us than the saturated fat.
Trans-fatty acids have been linked to cancers of the colon,
prostate, and breast. High-fat
diets have been found to impede the immune system and experts recommend
that you get only 30 percent of your total daily calories from fat.
So when it comes to the debate of margarine over butter, Joe
should trust the cow more than the chemist!
There are different types of dietary fats and each has its own characteristics.
Here is a
simplified way of distinguishing from the different types.
Saturated Fats……animal source…..solid at room temperature…..Bad Guy
Some exceptions to
this rule are tropical oils such as coconut and palm oil.
Unsaturated
Fats…from plants…liquid at room temperature…Good Guy
Hydrogenated
Oils….chemically
transformed unsaturated from liquids into solids
Monounsaturated
Fats…helpful in reducing levels of bad cholesterol LDL, Good
Guy
Types
of these are, olive oil, canola oil and peanut oil.
Polyunsaturated
Fats…safflower oil, soybean oil, corn oil…relatively healthy
While debating over this issue of dietary fat, there is one additional thing to remember. Some food manufactures are now claiming their food product is reduced in fat and therefore thought to be healthier for the consumer. However, learn to read the nutrition labels and ingredients on food products you purchase. The all American favorite, peanut butter, is one to look into when purchasing at the local grocery. Some labels claim “Lower Fat” or “Reduced Fat”. Hey Joe, when investigating the label you could find that the product is lower in fat but much higher in sugar content. Food manufactures are now learning that the way to reduce fat and maintain food flavor is to increase the sugar content. Bottom line on all of this Fat Debate business is to read the labels, don’t be fooled by reduced fat if the sugar content is increased. Understand how much fat is acceptable in a daily diet and try to reduce your intake whenever possible. As for Toledo Joe and me, we will continue to use butter and trust the cow!
Bacon, lettuce & tomato
On white bread
29g
On whole wheat
29g
Grilled Cheese
On white bread
23g
Chicken Filet
29g
Chicken Salad
On white bread
24g
On whole wheat
25g
On white bread
26g
On whole wheat
27g
Tuna Salad
On white bread
14g
On whole wheat
15g
Turkey
On white bread
11g
On wheat bread
12g
12oz
sliced cooked turkey, cut into thin strips
4
eggs hard cooked and
chopped
½
C shredded cabbage
¼
C plus 2 Tablespoons of plain unflavored yogurt
1/3
C finely diced onion
½
medium green pepper, seeded and finely chopped
2
T chili sauce
1
tsp lemon juice
1
tsp lime juice
In a large mixing bowl, combine the ingredients and refrigerate to chill. When ready to serve, place a bed of lettuce on a small salad plate. Garnish with grape or cherry tomatoes and wedge of fresh lemon.
©
Chef Johnny 2004
MUSTARD
BALSAMIC VINAIGRETTE
1/3
C
vegetable oil
3
T plus 1 tsp of Balsamic vinegar
2
tsp
Dijon mustard
Fresh
ground pepper and salt to taste.
Combine
all the ingredients in a jar with a tight fitting lid.
Shake well and serve. Great
on fresh Romaine and baby green salad.
©
Chef Johnny 2004
Marinade:
2 C Orange
Juice
1 T Green
Pepper Corns, Crushed
1
Small Shallot, chopped
¼
C White Vermouth
Place
Wahoo in marinade, covered and refrigerated, for approximately one hour.
Remove filet, reserve the marinade. Place reserved marinade into a small saucepan and add ½ C white vinegar. Reduce over medium heat until half. Hold warm.
Pat filet with clean kitchen
towel. Season with kosher
salt and pepper. Place on
hot grill to make a nice grill mark.
Cook for approximately 3 to 4 minutes per side.
Do not over cook. Heat
the marinade and add just a small amount of cream to finish.
Pour through chinois, OR fine sieve, to assure smooth.
Peel to the flesh, one blood orange and one navel orange.
Place a pool of the sauce in the center of the plate and place
the filet in the center. Circle
the filet, alternating segments colors, with segments of oranges.
Garnish with green pepper corns.
*
chefjohnny@chefjohnnysproducts.com
Check out past tips from Chef Johnny.