Something that we tend to take for granted are button mushrooms. They make a great garnish or addition to hundreds of centerplate items, and they are also a primary ingredient for foods like omelets, pasta sauces and pizza toppings. In addition, unlike other, less meaty vegetables, button mushrooms serve very well as the main ingredient of soups and even stews.

These hearty veggies offer a strong and individual flavor and keep well in the refrigerator. Best of all, they are available even in the worst weather, and all year long. Formally known as Agaricus bisporus (also sometimes called "commercial mushrooms"), the button mushroom was first cultivated on horse manure heaps in France in the 1700s. It is still grown this way. Until recently it was the main mushroom cultivated in the United States.

The button mushrrom was originally brown in color. In 1926, a Pennsylvania mushroom farmer found a clump of Agaricus with white caps in his mushroom bed. Cultures were grown from the mutant individuals, and most of the cream-colored store mushrooms we see today are products of this chance observation.

Whole unopened buttons taste best. Once the partial veil protecting the gills has broken and the cap expands, the flesh becomes softer, cooks darker, and has a stronger taste.

Cleaning

Little water is required for the cleaning of store-bought mushrooms or of field specimens if gathered carefully. Older ones may be fragile and difficult to clean without cracking. A soft brush is useful. Avoid soaking, for the gills retain water and they will cook poorly. For best results, let them drain in a colander 15 to 30 minutes before cooking.

Cooking

The button mushroom is one of the few mushrooms that can be eaten raw in a salad, or ussed for dips. Thickly sliced pieces, when sautéed, may be savored as delicate hor d' oeuvres. Added to vegetarian casseroles or stews, they may simulate hunks of meat.

Preserving

Store your button mushrooms in the refrigerator for a week in an open bowl covered with waxed paper, but avoid plastic. They may also be sautéed in butter and frozen. They are surprisingly good when cut into 1/2- to 3/4-inch slices and dried at home for later rehydration. Buttons may be pickled, spiced, or canned. Use a pressure cooker, applying fully adequate time, heat, and pressure, when canning them.

If you want to get the most shelf life from your spices and have them give you optimum flavor, where your store them is critical. Often cooks like to have spices in the cabinets closest to their stove so that they can quickly reach in and grab what’s needed while keeping a close eye on what’s cooking on the stove. While this is certainly convenient, it is not the best place to keep them. This is because spices and herbs will begin to break down when exposed to the moisture and heat from the stove.

Another common location for kitchen spices is in a spice rack on the counter. Again, not a good thing for the spices if the rack gets any direct sunlight.

What about keeping them in either the fridge or the freezer? Well, every time you take them out they have to warm to room temperature. Or when they were first added to the fridge they had to "cool down". These temperature changes often cause the spices to pick up moisture and condensation. Both will shorten the life of your spices. You should also be aware that temperature fluctuations may cause unwanted condensation, and possibly mold.

The ideal storage temperature for your spices and herbs is one that remains fairly constant and right around 70° F. So, for optimum flavor and shelf life you should store these away from the heat of the stove, heaters, or the direct sunlight. If you have a pantry that is dark most of the time this is your best alternative. Some folks prefer amber glass jars with airtight lids to keep the moisture out.

As a final word of caution on condensation build-up, be aware of how you use your spices around the stove. Don't shake directly into a pot or pan over direct heat as the moisture goes right into the bottle. It is better to shake the amount you want to add into the palm of your hand and then add that to the pot or pan.

Perhaps the real question should be, have you heard of tamari? It’s an Asian cooking sauce very similar in taste and appearance to the widely known and used soy sauce. Actually, both sauces have a great deal in common, but it’s the differences that make tamari of interest to people who may enjoy Asian cooking but have an issue with some of the properties of soy sauce.

Tamari is traditionally tied to the Japanese (vs. the more common Chinese soy sauce). It is a thicker, less salty, fermented soy sauce that contains less wheat. Actually, many tamari sauces are produced with no wheat at all, making them gluten-free. It can be used in Asian and non-Asian cooking to add a full, savory, umami flavor to your dishes.

So, what makes it different from Chinese soy sauce?

While regular soy sauce and tamari are both derived from fermented soybeans, the process in which it is made and the byproduct is much different. Regular soy sauce is essentially made by cooking soybeans with roasted wheat and other grains and adding it to a salty brine to brew. It is then allowed to sit for a period of time to ferment. This mixture is then pressed to extract the dark, brown liquid.

Tamari on the other hand, is made a bit differently. It is known to be the liquid byproduct that forms when making miso paste – like the liquid sweat that forms on cheese (unlike the pressed version in regular soy sauce). Tamari contains much less salt than traditional soy sauce because it’s not created in a salty brine. When the soybeans are cooked down to ferment, little or no wheat is added to the mixture, which makes it a great alternative for those that have a gluten intolerance.

Tamari’s rich flavor comes from an abundance of amino acids derived from soy protein. Aside from being low in salt content and containing little or no gluten, tamari also aids in the digestion of fruits and vegetables, is rich in several minerals, and is a good source of vitamin B3, protein, manganese, and tryptophan. Tamari’s excellent cooking qualities make it a seasoning appreciated by both ethnic and natural foods consumers. Here are a few tips to bring a little bit of flavor to your entrees using tamari:

• Salt substitute: Use tamari in place of salt whenever the recipe calls for it. Tamari’s low sodium count makes it possible to reduce your intake by around 30% without having to compromise flavor.
• Dressing & Dip: Tamari’s thickness makes it a great dipping sauce for croutons and spring rolls, and as a dressing for salads and soba noodles.
• Cooking Oil: Even when cooked or microwaved, tamari maintains its blissful aroma. Bland foods like shittake mushrooms and tofu are enhanced when simmered in a seasoned liquid, and tamari is the preferred seasoning for the long-simmering process.
• Use tamari to deepen flavors in sauces and soups, including those that are curry- and tomato-based.
• Mix it with cream cheese and toasted sesame seeds for a spread.

This week, we wanted to place the produce spotlight firmly over one of our favorite vegetables, cauliflower. This may seem like an odd choice, but if you are a foodie or simply keen on cooking, you've probably already come across a number of articles and other media featuring this under-appreciated vegetable. It's become popular as a low-carbohydrate substitute in many recipes, replacing common ingredients such as flour in certain dough recipes (ex., gluten-free pizza crusts), or as an alternative to starch- and carb-laden dishes like mashed potatoes.

A little about cauliflower

While there are many different cultivars of white cauliflower, they are all marketed under the same name. In addition to the white varieties we're all well aquainted with, cauliflower also comes in other shades, including orange, green, and purple. Such varieties include the "broccoflower", a genetic cross which combines the physical features of cauliflower with the chlorophyll of broccoli, while mostly maintaining the cauliflower's unique flavor. With heads ranging from yellow-green to lime-green, broccoflower has a slightly sweeter taste than conventional cauliflower.

Selecting and storing a head of cauliflower

When choosing a cauliflower, look for a clean, white head with tight bud clusters – you'll want to avoid cauliflower whose florets are starting to separate or sag. The head of the cauliflower should be surrounded by thick green leaves, leaving the florets better protected and ensuring freshness over a longer period. Spotted or dull-colored cauliflower, of course, should be avoided if possible.

Cauliflower will keep forup to five daysif stored in a perforated plastic bag or in an open dry container in the refrigerator, but is best eaten as soon as possible. Never seal your cauliflower in a plastic bag or other closed container and always keep the head stem-side up to prevent moisture form collecting on it during storage, which can accelerate rot.

Cauliflower recipes

So, how to prepare your cauliflower? As mentioned previously, you have plenty off options when it comes to cooking this incredible vegetable. There are a number of substitution options for more complex recipes, and cauliflower can serve as a standalone ingredient for simple sidedishes in place of other, more conventional veggies. Consider the following examples...

Cauliflower Rice

Instead of the usual white rice, substitute cauliflower in your favorite recipes. Just pulse the florets in a food processor or grate them on a box grater (via medium-sized holes) until you have small, rice-sized pellets. Once you have your "rice", just saute in a skillet over medium heat in olive oil; cover and allow the heat to steam the cauliflower until desired tenderness. You can then season your "rice" as you see fit. - Cauliflower rice can be used in any dish that calls for white rice, including sushi.

Cauliflower in place of potatoes

This applies to both mashed varieties and chopped. Instead of diced potatoes in your corned beef or breakfast-style hash, try cauliflower. It cooks up roughly the same without any additional fuss, and really provides the texture you'd expect from a good hash. The cauliflower does an excellent job of soaking up the other flavors, whether you are cooking with bacon or meat or simply spices, and is an excellent base for highly seasoned dishes.

Cauliflower also makes for a fantastic mashed potato substitute. If you are trying to shave off calories and carbs, serve up mashed cauliflower at your next meal. It's easy to prepare: Just steam the cauliflower for about 14 minutes then place in a food processor. Add some cream or buttermilk, some butter, salt and pepper, and garlic if desired. Pulse until desired consistency and serve.

Basically, the sky's the limit when it comes to subbing cauliflower for potatoes. Shredded or diced cauliflower works splendidly in other potato-heavy dishes...Cauliflower Tots and Cauliflower Pancakes (fritters) are also fantastic. Just use your imagination!

Cauliflower pizza crusts

One of the most talked about uses for cauliflower these days is as an ingredient in low-carb and gluten-free pizza crust. Preparation is a bit more involved than making mashed cauliflower, but you're using many of the same utensils. Pulse the cauliflower florets in a food processor until you have a powder – this is your flour alternative. For the specifics on preparing your cauliflower crust, see below.

Recipe courtesy of foodnetwork.com:

Ingredients

1 medium head cauliflower, cut into florets

1/4 cup grated Parmesan

1 teaspoon Italian seasoning

1/4 teaspoon kosher salt

1 large egg

2 cups freshly grated mozzarella

1/4 cup Pizza Sauce

Directions

Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

Pulse the cauliflower florets in a food processor to a fine snowy powder (you should have about 2 1/2 cups). Transfer the processed cauliflower to a microwave-safe bowl and cover. Microwave until soft, 4 to 6 minutes. Transfer to a clean, dry kitchen towel and allow to cool.

When cool enough to handle, wrap the cauliflower in the towel and wring out as much moisture as possible, transferring to a second towel if necessary. In a large bowl, stir together the cauliflower, Parmesan, Italian seasoning, salt, egg and 1 cup of the mozzarella until well combined. Transfer to the prepared baking sheet and press into a 10-inch round. Bake until golden, 10 to 15 minutes.

Remove the crust from the oven and top with the pizza sauce and remaining 1 cup mozzarella. Bake until the cheese is melted and bubbly, 10 minutes more.

Cauliflower in place of pasta in some dishes

Everyone loves macaroni and cheese, right? Well, even if you don't personally, surely you know someone who does. Cauliflower makes it possible for folks who love their mac to continue enjoying it, albeit modified. Just substitute small, bite-sized cauliflower pieces for the macaroni: Cook the cauliflower in boiling water for about five minutes; you're going for a more al dente texture, crisp-tender. Drain well and pat dry, then transfer to a baking dish. Pour your preferred cheese sauce over your "mac" and cook until browned on top and bubbly, about 15 minutes. Serve.

Cauliflower in cookies

This may not seem very appetizing, but it turns out that powdered/processed cauliflower can make a pretty good substitute for regular flour in cookies. For a tasty treat, try this recipe courtesy of thesmartcookieblog.com:

Flourless Oatmeal Cookies

Ingredients

1 cup frozen cauliflower, thawed

1/2 cup cottage cheese (I used 1%)

1 tsp cinnamon

1/2 tsp ground ginger

2 tbsp milk

1 tbsp maple syrup

1 tbsp honey

2 prunes, soaked in water for a couple minutes (the longer they soak, the better)

2 cups rolled oats

1/2 tsp baking powder

1/4 tsp baking soda

pinch salt

1 tbsp brown sugar

1/4 cup dried cranberries

1/4 cup raisins

Directions

Preheat oven to 350F. Combine cauliflower, cottage cheese, cinnamon, ginger, milk, maple syrup, honey, and prunes in food processor. Process until smooth. In a large bowl, mix together oats, baking powder, baking soda, salt, and brown sugar. Pour the mixture from the food processor into the bowl with oats. Mix to combine. Fold in cranberries and raisins. Form dough into cookies and place on greased baking sheet. Bake in preheated oven for 12 minutes. Let cool before removing from baking sheet and serving.

Everyone knows that the best way to control your weight and keep a healthy lifestyle comes down to what you eat and incorporating regular exercise into your daily routine. In a perfect world, you'd cook all your own meals. You'd never pick up jelly doughnuts on the way to work, eat fast food for lunch, or order pizza because you're too stressed to even think about dinner.

Sadly, it’s just not that easy to eat the way we know we should. However, with some preplanning and a little work you can make the challenge of eating healthier a whole lot easier. The secret? Meal prep. Essentially, it's the practice of spending a few hours each week making huge batches of whole grains, proteins, veggies, and snacks, ensuring that you're prepared to fight fast-food temptation with tasty, clean, home-cooked meals all week long.

For starters, why not use one of the most versatile and easy to prepare meal bases -- pasta. That’s right, toss your favorite noodles, a bunch of raw ingredients and some water into a pot, and in just a matter of minutes you can have a tasty dinner for you and your family.

Here are some recipe suggestions for pasta meals to get you started.

	Pasta Primavera
	Shrimp Scampi Pasta
	Easy Carbonara
	Tagliatelle and Italian Sausage
	Spaghetti with Pesto Sauce

Thanksgiving is next week, and up until now we've covered some basics on decorating for the pending holiday, as well as offered some suggestions on meal planning and recipes. Now it's time for a bit of fun fact checking: There is a lot of misinformation out there on how best to prepare your turkey; everyone has their own experiences, and subjective "facts" abound. It's time to debunk a few of these notions.

Here is a list of myths you probably believe about the centerpiece of nearly everyone's Thanksgiving fare:

[info courtesy of Reader's Digest – rd.com]

Myth: You don’t have to thaw a turkey completely before cooking.

Actually: A properly thawed turkey is key to making sure the bird is fully cooked. A partially frozen will cook on outside, but the insides will remain raw.

Myth: Always wash the turkey thoroughly.

Actually: Scrubbing down your bird is not only unnecessary, it could actually be harmful. In an effort to clean the bird, you are likely splashing disease-causing germs around your sink and countertop; even nearby utensils and other food could be exposed. The USDA says it's "virtually impossible" to wash bacteria off a raw turkey, so why risk it?

Myth: A stuffed turkey won’t cook through.

Actually: You can reduce risk by heating the dressing up to at least 130 degrees before placing it in the turkey. Also, check the temperature of both the stuffing and turkey before serving. Note: Stuffing should be heated to about 165 degrees regardless of whether it is cooked inside the bird or separately.

Myth: Basting helps keeps meat flavorful and moist.

Actually: Contrary to popular belief, experts say basting doesn’t flavor or moisten the meat much because most of the liquid runs right off the skin again. Plus, opening and shutting the oven frequently can cool an oven quickly, adding to overall roasting time.

Myth: You can tell the bird is done by its thigh temperature.

Actually: Food experts recommended using the four-spot test to check for doneness: Use your meat thermometer to check the temp of both thighs, the thickest part of the breast on each side, and each wing. The bird isn't cooked enough until all areas register around 170 degrees.

Myth: The skin isn't good for you and should be avoided.

Actually: While turkey skin may be high in fat, it's the monounsaturated variety. Monounsaturated fats help balance cholesterol levels, which could lower your risk of heart disease, and it may improve insulin and blood sugar levels... So feel free to enjoy a small portion.

Hosting a big turkey dinner can be a challenge but, if you do it with love and ask for some help, it need not become a stress-filled event. The following tips -- put together by Editor Debra Steilen of Better Homes & Gardens -- will prove to be a big help in making Thanksgiving a pleasant family occasion for all your guests -- and for you, the host or hostess, as well.

1. Create a plan. Sit down and make a guest list. From the number of guests you invite you can plan a meal. The secret to a simple meal is planning ahead so everything doesn't demand your attention all at once.

2. Plan a potluck. A potluck can be a great way to share the load, and with just a little planning you can avoid 15 green bean casseroles at your dinner table. Ensure menu variety and head off an all-deviled-egg buffet by assigning food categories to your guests.

3. Shop early. Brookhaven stores will get busier closer to Turkey Day. Plan your main shopping trip a week in advance and follow up with a second trip a day or two before Thanksgiving to pick up things like produce and bakery goods. Ask your spouse or partner to help with the shopping; it’s always easier if you have help finding things, and an extra pair of hands makes putting the groceries away much less stressful.

4. Prepare as much as possible in advance. There are plenty of side dishes, desserts, and breads that can be made ahead of time. For instance, measure seasonings and store them in labeled bags or containers; cut and store vegetables; and roast garlic a week in advance, then store the cloves in olive oil in the refrigerator.

One thing that you should not do, however, is pre-stuff your turkey.  Harmful bacteria can multiply in the stuffing and cause food poisoning even when the stuffed bird is refrigerated. The cavity of the bird actually insulates the stuffing from the cold temperatures of the refrigerator and acts as an incubator for the harmful bacteria. 

The ingredients for the stuffing can be prepared in advance and refrigerated separately. To save time, chop vegetables such as onions and celery the night before. The safest method is to mix the ingredients and lightly stuff the turkey just prior to popping it into a preheated oven.

5. Remember: practice makes perfect. If you're braving a new recipe or using ingredients that you aren't quite familiar with, try them out beforehand so you'll be primed for success on Thanksgiving Day.

6. Let your family help. Have the whole family help clean house and put up decorations. Children will jump at the chance to make place cards, fold napkins, and dress up your holiday table. This will also keep them out of the kitchen while you attend to the food.

7. Use your microwave oven. Take advantage of this appliance to reheat food before serving when all the burners on the stove-top are occupied.

8. Let the turkey rest before slicing. To avoid a last-minute crunch and assure tender turkey, let the bird rest out of the oven, covered, for about 20 minutes before slicing.

9. Serve buffet-style. Serving dinner buffet-style saves on both space and cleanup time. Also, with pretty serving bowls and silver utensils, guests can help themselves to seconds whenever they want.

10. Relax. Remember that Thanksgiving is supposed to be a day full of family, relaxation, and reflection. Thanksgiving is a great time for families to gather and spend the day together sharing traditions, so don’t let the task of being the host or hostess overwhelm you and rob you of that joyous family experience.

Brie is one of the best known French cheeses and has seen a surge in popularity in the United States over the past couple decades, with peoples’ perception of it transitioning from “this is a luxury food” to “this would probably be great on my grilled cheese” mainly in the past ten-fifteen years or so. This is largely due to the tremendous increase in availability and variety of Brie cheeses, which has brought prices down and enabled more people to experience Brie, as well as experiment with it.

While it may have only taken off here in recent times, throughout its history Brie’s popularity in Europe has been immense. In fact, it was dubbed the “King of Cheeses” (or “Queen”, depending on whom you ask) not long after its creation in the Middle Ages, and was often given as tribute to the Kings of France… And if you have ever encountered a perfectly ripened, quality Brie, it’s easy to understand why it was so strongly favored.

Types of Brie

[info courtesy of Wikipedia.org]

Brie de Meaux - Brie de Meaux is an unpasteurized Brie. It is manufactured in the town of Meaux in the Brie region of northern France. It was originally known as the "King's Cheese", or, after the French Revolution, the "King of Cheeses," and was enjoyed by the peasantry and nobility alike. It was granted the protection of Appellation d'origine contrôlée (AOC) status in 1980, and it is produced primarily in the eastern part of the Parisian basin.

Brie de Melun - This Brie is considered to have a stronger flavor and more pungent smell than Brie de Meaux. It is made with unpasteurized milk. Brie de Melun is also available in the form of "Old Brie" or black Brie. This Brie also has AOC status.

International Bries – Bries are now produced all over the world using a variety of methods and ingredients, including herbs, but what always remains the same regardless of country of origin is Brie’s development and texture...

Brie is classi?ed as a "bloomy rind, soft-ripened cheese," which indicates that it ripens from the rind inward, forming a thin white skin with that velvety "bloom." When perfectly ripe, it should be creamy and ?avorful, not runny or pungent. It should bulge slightly when cut but not collapse or pull away from the rind.

Serving Brie

A wheel of Brie is a quintessential party food due to its unmatched ?avor and elegant reputation. However, in order to maximize its flavor and texture, be sure to remove the cheese from the refrigerator approximately 30–45 minutes before serving.

Once brought to room temperature,

1)     Slice the Brie into bite sized pieces.

2)     Serve the Brie with a crusty bread or a plain crackers, or with light-colored fruits, such as pears or grapes.

3)     For the full experience, pair your Brie with wine. Acidic, herbaceous, dry whites like Pinot Gris (Pinot Grigio) or Sauvignon Blanc work well, as do champagnes and sparkling wines.

Though Brie is pure heaven on its own, as part of a cheese course, or with cool, fresh fruit, it takes on an equally delightful character when heated. Try baked Brie (see below) for a more traditional take on the cheese, or experiment a bit by incorporating it into a grilled sandwich or homemade macaroni and cheese. Brie in puff pastry is also delicious, and it lends itself perfectly to fondue as well.

Baked Brie

1)     Preheat oven to 350 degrees.

2)     Place the Brie on a glass pie plate or some other decorative oven-proof plate.

3)     Bake the Brie for 10 to 12 minutes, until the center is soft.

4)     Serve sliced with fruit, crusty bread, or crackers.

Recommended toppings for Baked Brie

• Slivered almonds
• Sliced strawberries
• Apricot preserves
• Raspberry preserves
• Caramelized pears or apples

Other Brie recipes

Baked Brie with Spicy Kiwifruit Compote

Lemon Pepper Chicken & Brie Flatbread Pizza

Tuna, Broccoli and Brie Casserole

Ripe Olive and Walnut Brie Torte

Baked Brie in Pastry

Cod Fish has been a staple of the human diet all throughout history and the cod has had an immeasurable influence on modern western civilization. Approximately 10% of the world’s fish catch is cod.

In the United States, two similar but different cod species are harvested commercially: the Atlantic cod native to the northern Atlantic Ocean and the Pacific cod, which can be found throughout the northern Pacific Ocean. Both of these cod species are part of a group of fish species often referred to as “groundfish” because they usually live on or near the ocean floor. Some other species in this group include pollock, haddock, hake, ocean perch, and flatfish.

The majority of cod currently landed in the United States is Pacific Cod. This fishery takes place off of the west coast of the U.S. and Alaska with the majority of landings from the Alaskan fishery. Pacific cod are harvested with trawl nets, long lines, and traps. Atlantic cod ranges from the Mid-Atlantic U.S. states through New England and the northern waters of the Atlantic Ocean in Canada, Greenland and Europe. Atlantic cod populations are currently believed to be low and strict management measures have been implemented to rebuild the population.

A cod surviving to a year old has virtually no predators from then onwards, other than man. It takes about three years for the cod to reach a weight of five pounds. Some codfish have been known to grow to the enormous size of 150 to 200 pounds. These days, however, a cod of over 10 pounds is considered a large cod.

Cod is a low fat, flaky white meat fish that is a good source of protein, phosphorus, niacin, and Vitamin B-12. A 3 ounce cooked portion of cod has less than 90 calories and one gram of fat, and 15 to 20 grams of protein. Its mild flavor puts it on the list of the top 10 fish favorites compiled by the National Oceanic and Atmospheric Administration.

Preparation

Cod is flavorful on its own and doesn’t need a lot of added ingredients to make a tasty dish. Brush the fillets with olive oil, broil, then spritz the fillets with lemon juice for a quick and easy meal. Try baking fillets topped with tomatoes and low-fat cheese or mixing flaked cod with mashed potatoes, an egg white and seasonings for a cod cake. Cod also works well as a base for other flavors, so try giving it an Asian twist by topping it with a mixture of soy sauce, ginger, scallions and a touch of orange juice.

There are plenty of options out there for improving the nutritional content of your meals without severely altering the flavor or appearance, or adding significantly to your preparation time. Here are a few suggestions that you can use when baking courtesy of www.greatist.com. With these changes we can turn an ordinary batch of brownies into a vegan, gluten-free treat that is lower in fat and calories.

Flax meal for eggs

This one’s an old vegan trick. Mix 1 tablespoon ground flax seeds (aka flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe.

Mashed bananas for fats

The creamy, thickening-power of mashed (ripe!) banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6. One cup (appx. 3 bananas) of mashed banana works perfectly in place of 1 cup of butter or oil!

Vanilla or Unsweetened Applesauce for sugar

Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for one cup of sugar, that’s already almost 400 calories cut out! Of course, you can’t sub this one in equal ratios, but next time you’re whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract.

Alternatively, using applesauce in place of sugar can give the necessary sweetness as well, without the extra calories. While one cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack in more than 770 calories. You can sub sugar for applesauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.

Black beans for flour

Swapping out flour for a can of black beans (drained and rinsed, of course) in brownies is a great way to cut out the gluten and fit in an extra dose of protein. When baking, swap out 1 cup flour for 1 cup black bean puree (about a 15 oz. can).

We start with our recipe for Brown Brownies, a popular dessert recipe, and made the following substitutions:

• Replace 1/4 cup unsalted butter with 3 mashed bananas

• Replaced 1 cup sugar with 1/2 cup unsweetened applesauce, 1/2 tsp vanilla, and 6 Tbsp. sugar

• Replaced 1/4 cup flour with 1/4 cup pureed cooked black beans

• Replaced 2 eggs with  2 Tbsp. ground flax seeds (mixed with water)

Look at the nutritional difference per serving between the two recipes:

                                                            Original           Revised                Difference           Improvement

(The above analysis only covers the major nutritional elements of the two desserts, but bear in mind that the recipe containing the substitutions also provides more in the way of some essential vitamins and minerals, particularly magnesium and potassium, and vitamin B6.)

As you can see, just a few alterations to a recipe can have a fairly dramatic effect on the nutritional outcome. You don't even need to employ all of these substitutions in a given recipe; just making one or two changes can help.  Try experimenting to see what works best for you and your family, and know that whatever you do the end result will be healthier food.