Table Of ContentTHIRD EDITION
THE ART OF
NUTRITIONAL
COOKING
Michael Baskette, CEC, CCA, AAC
James Painter, PhD, RD
Upper Saddle River, New Jersey
Columbus, Ohio
Library of Congress Cataloging-in-Publication Data
Baskette, Michael.
The art of nutritional cooking / Michael Baskette, James Painter.—3rded.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-0-13-045701-1
ISBN-10: 0-13-045701-9
1. Cookery. 2. Nutrition. I. Painter, James, PhD. II. Title.
TX714.B373 2009
G41.5—dc22
2008030145
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ISBN 13: 978-0-13-045701-1
ISBN 10: 0-13-045701-9
CONTENTS
CHAPTER 1 Digestion and Absorption of Protein 79
Discovering Food and Nutrition 1 Consequences of Insufficient Dietary Protein 80
Protein Cookery 81
When Food Was Necessary 2
Vegetarianism 81
When Food Became Fashionable 4
The Birth of World Cuisine 5 CHAPTER 5
When Food Became Convenient: The Fast-Food Lipids: Fats and Oils 87
Generation 6
Classification of Dietary Lipids, Fats, and Oils 89
The Beginning of Nutritional Science 8
Digestion of Fat 93
Can Good Nutrition Wait? 9
Metabolism of Lipids 94
CHAPTER 2
Functions of Dietary Fat in Maintaining Health 95
Nutritional Guidelines 13 Dietary Recommendations 95
Hydrogenation 96
Nutrition in the United States Today 15
Oxidation 97
Dietary Reference Intakes 16
Tips About Fatty Acids 97
Dietary Guidelines for Americans 20
Fat Replacers 98
My Pyramid: The New Food Guide Pyramid 21
Food Labeling 24
CHAPTER 6
International Dietary Guidelines 39
Vitamins 103
CHAPTER 3
Fat-Soluble Vitamins 105
Carbohydrates 43 Water-Soluble Vitamins 115
Pseudovitamins 131
Classification of Carbohydrates 45
Phytochemicals 131
Carbohydrate-Related Disorders 53
A Problem with Vitamin Supplements 132
Carbohydrate Loading for Sports 55
Fiber 56
CHAPTER 7
Minerals 137
CHAPTER 4
Proteins 69 Major Minerals (Macrominerals) 138
Trace Minerals (Microminerals) 150
Why Do We Need Proteins? 70
Other Micronutrients 160
Protein Discovery and Function 71
Amino Acids: The Structure of Protein 72
CHAPTER 8
Protein Quality 73
Health and Diet 165
Protein Requirement 75
Diet and Aging 166
Choosing Ideal Protein Foods 77
Osteoporosis 167
Food is More than Protein 77
iii
Diabetes 168 Primary Odors 222
Heart Disease 169 Flavor Construction 224
Cancer 170 Sweating versus Browning to Create Flavors 225
Arthritis 171 Searing Meats for Better Flavor 226
High Blood Pressure (Hypertension) 172
Diet and Skin Care 174
CHAPTER 12
The Natural Flavor of Foods 229
CHAPTER 9
Weight Control 177 Historical Use of Spices 230
Historical Use of Herbs 232
Prevalence of Obesity 178
Flavoring with Herbs and Spices 233
Causes of Obesity 180
Proper Handling 233
Ill Effects of Obesity 181
Whole versus Ground 234
Treatment for Obesity 182
Culinary Adventure 234
Comparing Weight-Loss Diets 182
Olfactory Impact 235
Balancing Energy Intake and Expenditure 185
Flavoring Vegetables 235
Determining Calorie Need 187
A Changing Palate 236
Making Healthy Food Choices and
The Onion Family 237
Substitutions 187
Flavoring Stalk, Root, and Tuber Vegetables 238
Modifying Behavior 188
Peppers for Flavor 240
Environmental Factors 188
Mushrooms for Flavor 240
Exercise and Weight Control 191
Oils: Healthy and Flavorful 242
More than Just Aerobics 192
Responsible Butter Use 243
Appetite Suppressants 193
Acidic Flavorings 243
Alcoholic Beverages 244
CHAPTER 10
Serve Nutritionally Rich Foods CHAPTER 13
through Proper Selection, Handling, Building Recipes for Healthier Meals 251
and Cooking 197
The Challenge 252
Nutrient Sensitivity in Foods 199
Recipe Transformations 255
Buying Nutrient-Rich Foods 202
Substituting Meats and Poultry for Healthier
Storing Foods to Preserve Nutrients 207 Cooking 258
Processing Foods to Preserve Nutrients 209 Substituting Protein Alternatives for Meats,
Cooking Foods to Preserve Nutrients 211 Seafood, and Poultry 261
The Whole Plate Concept 263
Nutritional Sauces 265
CHAPTER 11
Substituting Fats for Healthier Cooking 267
The Mechanics of Taste 217
Portioning 271
The Components of Taste 218 Create New Healthier Recipes 272
Five Basic Tastes 220 Staff Development 274
iv Contents
CHAPTER 14 APPENDIX I
Menu Planning: Adding Nutritional Wines for Cooking 301
Choices 277
APPENDIX II
Healthy Menu Construction 279
An Anthology of the Most Generally
Choosing Alternative Breakfast Items 280
Used Herbs and Spices 305
Creating Healthy Appetizers 281
Nutrient-Rich, Low-Fat Soups 282
APPENDIX III
Making Healthy Salads and Entremets 284
Food Weights and Measures 313
Developing Healthy Meat Entrees 288
Developing Healthy Poultry Entrees 291
Glossary 319
Developing Healthy Seafood Entrees 292
Index 321
Offering Healthy Desserts 294
Vegetarian Menus 296
Contents v
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FOREWORD
Meals are often eaten away from the home—at fast-food establishments, in workplace
cafeterias, and in an endless variety of restaurants, clubs, hotels, and diners. The conve-
nient accessibility and growing options of foods and drinks often take priority over nutrition
and balance, making wise choices more difficult.
Increased nutritional knowledge, and subsequent awareness on the part of conscien-
tious consumers, however, is fueling a growing demand for healthier food choices in all
types of establishments. People still frequent steak houses in large numbers, where large
portions are the industry standard. Yet some diners might be looking for low-calorie options
or healthier choices than the 12-ounce prime rib or 16-ounce T-bone. Other diners will
seek out the spa restaurants, vegetarian establishments, and specialty food stores for nu-
tritious choices. These places, however, are hard to come by and often offer menus too re-
strictive for people who want to eat more healthful foods but not give up the dishes they are
used to having.
Some consumers hear the word “nutrition” and instantly withdraw to the nearest
exit. Why? Well, certainly, nutritious foods have an ill-deserved reputation of being boring
and tasteless. After all, people choose food to satisfy their hunger first and their palate
second. Health and nutrition are the furthest things from a hungry diner’s mind. Picture
yourself ordering a particular food or entree from a restaurant’s menu. Do you want the
large succulent steak, or the petite dry fillet of fish? Do your taste buds prefer fried
chicken with garlic-buttered mashed potatoes or boiled chicken cubes over a plain let-
tuce salad?
It’s easy to see why taste is often the primary consideration. But not all nutritious food
has to be tasteless. Nutrition has a “bum reputation” because consumers hear so many
conflicting, negative, vague, and boring messages about what to eat and what not to eat
that they don’t know what to believe. In the kitchen, cooks and chefs are asked to deliver
high-quality nutritious choices, but they generally have lacked the knowledge and experi-
ence to do so. And while some chefs championed the cause of, learned, and practiced nu-
tritional cooking early on, others still debate whether nutritional cooking is just a fad or,
rather, a long-term trend.
But the demand for healthier foods is growing so large in the United States that diet-
conscious customers now appear in every neighborhood. They frequent every type of din-
ing facility and search for healthier menu choices but, at the same time, demand
high-quality food and service.
Thus food service operators are constantly being challenged to offer at least some
nutritious menu choices as the demand for quality nutritious foods increases. Many oper-
ations provide their traditional (i.e., daily) menus along with foods that follow strict nutri-
tional guidelines to appease their regular clients and attract new ones. Some operators
approach their cooking holistically, making everything they serve more nutritious and
healthful than their standard fare would have been. In both cases it is the cooks and chefs
who make this achievement possible.
The perception that foods must contain fats and salts for flavor is based on centuries
of tradition and lore and common personal experiences and practice. Changing diet and
culinary traditions will continue to be difficult, especially since these practices have en-
dured the passage of time. Both diet and cooking are linked with the evolution of human
civilization, which means they are woven into the fabric of the human psyche.
vii
Abundant empirical evidence exists that poor nutrition affects everyone’s overall qual-
ity of life. This fact by itself, however, isn’t enough to change centuries of dining habits.
Change will come slowly, and only after the foods that American dining facilities prepare
and serve can meet nutritional guidelines and still satisfy hunger and appeal to customers’
palates. Consumers will accept nutritionally prepared and properly balanced meals when
they are constructed with the same level of detail in taste construction, eye appeal, and
textural points as the traditional foods to which they are accustomed.
Heart-healthy and “light” menu items in restaurants around the country continue to
gain market share every day. Consumer advocates, after winning the battle for nutrition
labels on convenience foods in grocery stores, then succeeded in having similar rules ap-
plied to commercial food service operations through the Nutrition Labeling Education Act
in 1997.
Consumers who are aware of the health and life benefits of good nutrition are placing
the burden on restaurants and food manufacturers to present good nutritional choices.
Consumers feel that they don’t have time to plan and cook in a nutritional way, so it be-
comes the chef’s challenge and the restaurant’s responsibility to offer good-tasting bal-
anced foods prepared nutritionally.
Food service in this millennium increasingly will be based on menus that combine
taste and good nutrition, provide convenience and ease of preparation, and present a wide
variety of healthful choices to consumers. Nutrition is fast becoming a concern for all types
of people—young, old, active, and sedentary.
In television, movies, and advertisements, “thin” is portrayed as beautiful and sexy,
“overweight” as unhealthy, and “obese” as unnatural. But obesity has become so com-
monplace in the United States that some are calling it an epidemic that affects all age
groups.
The positive news about oatmeal’s ability to reduce cholesterol and the health bene-
fits of seafood’s omega-3 fatty acids has made a lot of people become interested in follow-
ing dietary advice. Other news about cutting dietary fat for good health fuels a growing
demand for low-fat food products like turkey luncheon meats and skim and 2% milk prod-
ucts. What should the food service industry do in response to this demand?
Many people today want to live healthier, longer lives. This has spurred on the trend
for better fad diets, exercise DVDs, and in-home exercise equipment. Spa clubs and health
clubs have never been more popular. But where else could one go to find healthier food?
Where could people carry on healthy traditions outside of the health clubs and spas,
through everyday living and dining?
Thus an outcry for nutritional food choices and healthier alternatives to traditional
menu items is under way in most types of dining environments. Consequently, cooks and
chefs need to become more knowledgeable and more practiced in the art of nutritional
cooking.
viii Foreword
PREFACE
The science of nutrition, born out of our need to survive and our humanistic thirst for
knowledge, has finally arrived in the modern American kitchen. Whether food is profes-
sionally prepared or prepared for home use, the pairing of good cuisine with good nutri-
tional value is a growing concept.
This edition of The Art of Nutritional Cookingis both a guide and a tool for those inter-
ested in preparing healthy food. It is more than a cookbook and much more than a nutri-
tion text. It combines the science of nutrition with the art of cooking to illustrate the infinite
possibilities for healthy foods that satisfy hunger, taste, and eye appeal. We have taken the
tenets of nutrition, combined them with the theories of cooking, and built a model for mod-
ern cuisine.
Good nutrition is not just something that helps heal the sick, protect the aged, and
build the young. It is what we should all strive to achieve in our quest for long and healthy
lives. This text does not deal solely with restrictive diets or stringent nutritional guidelines;
rather, it proposes a change in the philosophy of cooking for all kitchens everywhere. The
focus is on the natural flavors and textures of foods; the recipes rely on simple preparations
and flavoring ingredients from around the world to heighten natural flavors and comply
with nutritional guidelines.
We would like to acknowledge the support of the entire Prentice Hall staff for making
this text a reality. In particular, we thank Vernon Anthony, Bill Lawrensen, and Judy Casillo,
who guided us through the lengthy writing process. Special thanks to Mary Connor for her
graphical design and to Nikki Mercer, Traci Frieling, and Jill North Craft for their research
assistance and editorial support.
We would also like to acknowledge the following reviewers for their insightful com-
ments: Toby Amidor, The Art Insitiute of New York City; Joan Aronson, The Art Institute of
New York City; and John Hudoc, Robert Morris College.
MIKE BASKETTE JAMES PAINTER
ix
