The food at my favorite meat-and-three restaurant is long on flavor and comfort. For all the nutritious possibilities of sharing a small portion of meat with three sides (chosen from fresh vegetables and starches), the end result is often overindulgence in sodium and fat.
Sometimes excess has its place, yet trends are shifting toward healthier side dishes for home or away. It’s the starchy sides that most often need a makeover, but vegetables―intrinsically healthy, but often drowned in sauces or smothered in salt―can also find room for improvement. The trick is providing that healthier side dish while retaining consumer appeal and keeping costs low and quality high.
Fat-friendly solutions
French fries, onion rings and batter-dipped veggies may never carry a nutrient-rich banner, but they can be made healthier by eliminating trans fats and reducing levels of saturated fat. Tom Tiffany, manager of food oils applications and technical services in research and development, ADM, Decatur, IL, suggests oils rich in polyunsaturated fatty acids (PUFA) for producing healthier fried-food products. As sources of omega-6 and omega-3 fatty acids, “PUFAs are preferred fatty acids from a health perspective,” he says. “Frying with oils that contain higher PUFA content does create challenges, as the fatty acids are more prone to oxidation. Frying foods in oils with mid to high levels of monounsaturated fatty acids is considered a healthy alternative to high-trans, partially hydrogenated vegetable oils.”
Omega-9 oils derived from specially bred canola and sunflower oilseeds contain 70% monounsaturated fatty acids and “offer the best solution for foodservice operators looking to switch to a healthier cooking oil” without compromising taste or oil performance, says Dave Dzisiak, healthy oils global commercial leader, Dow AgroSciences, Indianapolis. “Omega-9 oils have zero trans fat and the lowest amount of saturated fats among cooking oils,” he says. Cost effectiveness is another benefit because these oils “can allow up to 50% longer fry life than partially hydrogenated soybean oil and other commonly used frying oils.”
Any of the oils rich in omega-6, omega-3 or omega-9 fatty acids are healthful choices for sautéing, or creating sauces or dressings. Soybean and canola oil are currently used in salad dressing applications. “These oils provide polyunsaturated fatty acids, which are essential fatty acids needed in the diet,” says Tiffany.
A different whey
Adding whey protein to salads adds “more bang for your caloric buck,” says Gwen Bargetzi, director of marketing, Hilmar Ingredients, Hilmar, CA. “For example, we have protein-fortified a zesty Italian-flavored crouton and salad dressing to provide a tasty increase in the health and satiety value of an ordinary garden salad. In addition to giving more nutrition per calorie, the croutons and dressing were carefully developed to use everyday ingredients and natural flavors for a simple, friendly label.”
Mac-and-cheese is another good application for whey proteins. In egg-noodle formulations, for instance, when using eggs is not an option due to cost, availability or allergen issues, whey protein can partially or completely replace eggs. An 80% whey protein hydrolysate, notes Bargetzi, is designed for use in noodles or pasta. Functionally, it works as a binding agent and an emulsifier to improve product structure, dough extrusion and product yield.
