The Greek Yogurt Miracle Solution (2 page)

Most of the ingredients in this book can be found at your local grocery store. Here's a little bit more about some of them to explain why using them can help make your do-over recipes so tasty!

Avocado.
This rich, buttery fruit is known for its smooth and creamy texture and mild nutty flavour. Common varieties are Hass, which have pebbled blackish skin, and Fuerte, which have smooth green skin. When ripe, the fruit yields slightly when gently squeezed. Avocados are an excellent source of healthy monounsaturated fats, which help lower your risk of heart disease by reducing levels of LDL (bad) cholesterol. Available year-round at supermarkets.

Bacon.
This thinly sliced meat is cut from the pork belly and generally cured and brined in a mixture of salt, sugar and sodium nitrate for preservation and flavour. The healthiest option on the market is centre-cut bacon, as it tends to be less fatty. Fresh uncured varieties preserved naturally with celery salt are available. Find it in major supermarkets, delis and butcher shops.

Bitters.
These are a family of highly concentrated liquors infused with natural herbs, barks, plants and roots. They are commonly added in small amounts to alcoholic beverages and cocktails for complexity of flavour, though they are also used as an herbal supplement to aid digestion. Available in major and specialty liquor stores, gourmet grocers and in the beverage section of most major supermarkets.

Buttermilk powder.
Essentially dehydrated buttermilk, this pantry staple is a favourite among bakers for its convenience and cost-effectiveness, as it keeps for several months and can instantly be rehydrated to make the specific amount you need. Find it in the baking aisle of major supermarkets or bulk food stores.

Citric acid.
This concentrated powder extracted from citrus fruits is used to add tartness to food and drinks, and is also commonly found in packaged foods as a preservative. Find it in bulk food or specialty baking stores.

Coconut water.
This sweet water is found in the centres of young coconuts and has a slight nutty flavour. It is often used as a natural alternative to sports drinks because of its sodium and potassium content, as these electrolytes help prevent dehydration and restore nerve function after excessive sweating. Find it in the health and/or beverage section of major supermarkets or health food stores.

Cooking spray (olive oil).
An essential pantry staple, olive oil cooking spray is perfect for misting pans for baking or skillets for sautéing, as it distributes an even coating of oil without adding too much fat. Find it in the oil section of major supermarkets, or purchase your own non-aerosol refillable mister in kitchen stores.

Dried shiitake mushrooms.
Fresh shiitake mushrooms have a high water content and are prone to spoiling easily; dried shiitakes have all the flavour of fresh, and a far greater shelf life. Before using, reconstitute the dried form of this Asian mushroom in water until softened, and then remove the woody stems.

Dry-pressed cottage cheese.
One of the best ingredients for cutting calories, dry-pressed cottage cheese, or dry curd cheese, is cottage cheese that has had no milk or cream added after the curds have formed. It's pressed dry, as the name suggests, and is a perfect substitute for ricotta cheese in recipes such as cannelloni and lasagna. It's also extremely low in fat and high in protein, but be sure to check the label: you're looking for one with less than 1% milk fat.

Dutch-process cocoa powder.
This type of cocoa powder has been treated with an alkali to neutralize acid. It may be used in recipes that call for baking powder as the leavening agent; because of the cocoa's neutral acidity, baking soda doesn't react with it. Dutch-process cocoa powder has a reddish-brown colour and a milder flavour than regular cocoa powder, and it dissolves easily in liquid.

Fresh whole-wheat lasagna sheets.
Fresh lasagna sheets are found in the refrigerated section of the grocery store, usually near the produce. They are great for layering or rolling in lasagna or cannelloni, and don't need to be parboiled before using. They can also be cut into ribbons, for a fettuccine-style pasta.

Honey (including raw honey).
Honey is a wonderful alternative sweetener to refined white sugar. It is sweeter than sugar, so you can use less, and it naturally helps emulsify dressings, sauces and dips. It also provides moisture to baked goods. Most importantly, honey is more easily digested than white sugar. Liquid honey is best for cooking or baking, drizzling as a garnish or sweetening beverages. Whipped or creamed honey is best used as a spread. Not all honey is created equal. I prefer raw unpasteurized honey, which is available at local farmers' markets and health food stores. If you can't find unpasteurized honey locally, look for pure honey with no added sugars like corn syrup. Because honey gets its start as flower nectar, there are over 300 varieties, each unique in colour and flavour. Clover honey is the most common and is what most people think of in terms of colour and flavour. Don't worry if your honey crystallizes; it has not gone bad. Simply microwave for about 10 seconds, or warm in a pot of hot water for 30 seconds, and then stir. Honey does not need refrigeration, but it will absorb odours, so store in a cool, dark place away from highly scented food.

Low-fat aged cheddar cheese.
This pungent variety of cheddar is a calorie-conscious cook's best option. The cheese is aged for anywhere from 9 months to 9 years to develop its sharp signature flavour, which lets you get away with using less without skimping on taste. Find it in the dairy section of major supermarkets or at specialty delis.

Molasses.
A by-product of the sugar-making process, molasses is the thick, dark sugarcane syrup that sugar crystals are extracted from during the refining process. To fully extract the crystals from the juice, this liquid is boiled three times, each boiling process producing a different variety of molasses. With the first boiling comes light molasses, the sweetest and mildest variety. The second boiling produces dark molasses, a thicker, darker syrup that is less sweet and more robust in flavour. From the final boiling comes blackstrap molasses — at this processing point, most of the sugar has been extracted, so the result is a very thick, bitter syrup with very little sucrose and a high concentration of the sugarcane's nutrients, including iron, potassium, manganese and copper. Find molasses in the baking or syrup section of major supermarkets. If you can't find blackstrap molasses at your local grocery store, look for it in the health section or in specialty health food stores.

Organic icing sugar.
Generally used for making icings, this sugar is made from organic evaporated cane juice that has been ground to a light, fine powder for easy blending. Most varieties include a small amount of cornstarch or tapioca starch to prevent the powder from caking. Find it in the organic or health section of major supermarkets or in the baking aisle of health food stores.

Organic sugar (organic evaporated cane juice).
A healthier, unrefined version of granulated white sugar, this clean sweetener is made from the juice of organic sugar cane; once extracted, it is clarified and evaporated, then spun to remove most of the molasses content. Use as a 1:1 replacement for granulated white sugar. Find it in the organic or health section of major supermarkets or in the baking aisle of health food stores.

Panko bread crumbs.
These Japanese-style bread crumbs are crispier, lighter and crunchier than traditional dried bread crumbs, partly because the crumb itself has a large surface area for absorbing liquids. Breading items with panko results in an airier crust and less absorbed oil. Look for whole-wheat and gluten-free varieties at specialty grocery and health food stores.

Passata
. Common in Italian cooking, passata is a pure tomato purée that has been strained to remove seeds and skin. Unlike tomato sauce, passata contains no added ingredients and, unlike tomato paste, it has not been cooked to thicken. In supermarkets, passata is generally sold in tall glass containers alongside the tomato sauces, or in the Italian section of ethnic grocery stores. To make your own, simply whirl canned tomatoes in a blender or food processor and strain through a fine-mesh sieve.

Pure vanilla extract.
This incredibly fragrant and flavourful alcohol-based liquid has been infused with crushed vanilla beans, then strained to produce a dark, clear extract. It is almost always used in baking to provide a warm, rich flavour. Find it in the baking aisle of supermarkets. Be wary of artificial vanilla extract; although it is half the price of the pure extract, this imitation flavouring contains no real vanilla and has a harsh, bitter flavour.

Rose water.
Used in Asian and Middle Eastern cooking, this is the liquid remaining after distilling rose petals in water to make rose oil. It has a strong flavour that some find initially soapy, maybe because many North Americans associate rose with soaps and perfumes. Find it in the ethnic section of supermarkets, in health food stores and in Asian and Middle Eastern grocery stores.

Shirataki tofu noodles.
These thin white noodles are made from a blend of konnyaku (a relative of the yam) starch and tofu. Generally purchased dry and rehydrated quickly, this low-carb pasta alternative absorbs the flavour of the soup or sauce it's added to and is popular in Asian cooking. Find it in the ethnic aisle of major supermarkets or in speciality Asian grocery stores.

Spelt flour.
This ancient whole-grain flour is prized for its high nutritional content and nutty flavour. The grain is higher in protein than whole-wheat flour and more easily digestible, which allows its nutrients to be quickly absorbed by our bodies. In addition, it has a relatively low gluten content, so it may be tolerated by certain people with wheat intolerances. Find it in the health section of major supermarkets or in health food stores.

Sustainable seafood.
Choosing the right seafood is as important to your cooking as selecting the freshest local vegetables. Sustainability is a major factor with seafood, and I encourage you to always select varieties that have been harvested in a way that is not harmful to the species and the environment. Health is another concern, so you should ensure that the seafood was harvested from a clean, unpolluted environment. Since sustainability is determined on a case-by-case basis depending on species and location of harvest, I recommend you check websites such as www.oceanwise.ca/seafood and www.seachoice.org to find which varieties are best, or find a trustworthy fishmonger that specializes in sustainability. Many grocery stores stock sustainable seafood; look for the symbols or labelling on packages and at the seafood counter.

Tequila.
Sourced from the blue agave plant, this traditional Mexican liquor is produced by fermenting and distilling the plant's sap. Several varieties of tequila are available, but blanco is the one most commonly used in cooking, as it retains its peppery taste even when cooked. This distinctive flavour also makes it the best variety for mixing in drinks such as margaritas. For the best quality, look for brands made with 100% blue agave, which have no added sugar. Find it in stores selling liquor.

Vital wheat gluten.
This powdered form of gluten is made by activating the gluten in flour, then isolating the gluten and dehydrating it into a powder. It is widely used to lend an extra fluffy texture to breads and doughs, particularly when the recipe calls for denser whole-wheat products. Find it in the health section of major supermarkets or in gourmet and health food stores.

Xanthan gum.
This powdered thickener is used in gluten-free baking to replicate the rising and volumizing properties of gluten. Without gluten, baked goods tend to be dense and flat, but this natural corn-derived ingredient provides the structure needed to produce fluffy, aerated breads, muffins and cakes. Find it in the health section of major supermarkets or in the baking aisle of health food stores.

My simple techniques for preparing key ingredients are essential for creating many of the reinvented family favourites in this book. Before you know it, you'll be baking your bacon and making perfect hard-boiled eggs every time.

Healthy and Delicious Bread Crumbs

Making bread crumbs is so simple, and it's one of the best things you can do to make your breaded, crusted or stuffed recipes taste that much better. All you need are 4 slices of slightly stale (but not rock hard) whole-wheat or whole-grain bread. Store-bought bread crumbs are awful bins of sawdust . . . who wants to add that to their food?

For fresh bread crumbs
, tear or cut bread into 1-inch chunks and pulse in food processor until coarse crumbs form.

For toasted dried bread crumbs
, preheat oven to 350°F. Transfer fresh bread crumbs to a parchment-lined baking sheet and bake until golden, about 10 minutes. Toss with sea salt to taste, and mist with cooking spray, if desired. Cool and transfer to a resealable container.

Store fresh or dried bread crumbs in a resealable container in the freezer for up to 3 months.

Homemade Croutons

Making your own croutons reduces the calories and fat roughly by half. All you need are 4 slices of whole-grain bread (gluten-free, if desired), 2 tbsp of freshly grated Parmesan cheese, 1 tsp of Italian herb seasoning, and some sea salt and freshly ground black pepper.

Preheat oven to 350°F. Line a large baking sheet with parchment paper. Cut bread into 1-inch chunks, transfer to a bowl and mist with cooking spray, tossing and spraying again to coat evenly. Sprinkle with Parmesan and Italian herbs. Season with salt and pepper. Spread in a single layer on prepared baking sheet and bake, turning once, for about 10 minutes or until golden brown and crispy. Cool and store at room temperature in a resealable container. Croutons will keep for 1 week in your pantry or for up to 3 months in the freezer.

Toasted Panko Bread Crumbs

Toasting panko before breading is the secret to success in baking your formerly fried favourites like chicken nuggets and mozzarella sticks. It gives a nice golden colour and a crispier texture. You can use regular, whole-wheat or gluten-free panko bread crumbs — whichever you prefer.

Preheat oven to 350°F, and then line a large baking sheet with parchment paper. In a bowl, toss 2 1/2 cups of panko with 1 tsp of sea salt until combined. Transfer to prepared baking sheet and mist liberally with cooking spray. Mix and mist again to evenly coat crumbs. Bake for 5 to 8 minutes, until panko is medium golden brown. Cool, transfer to a resealable container and store in the fridge for up to 2 weeks or in the freezer for up to 3 months.

Toasted Nuts and Seeds

Nuts need only a light toasting to bring out their flavour. Preheat oven to 300°F. Arrange nuts in a single layer on a parchment-lined baking sheet and toast for 5 to 6 minutes, until light golden brown. Cool to room temperature. Store in a resealable container in the freezer for up to 3 months.

Perfect Hard-Boiled Eggs

What can be more important than knowing how to make a perfect hard-boiled egg? Follow my foolproof technique, and you'll get great results every time.

Place eggs in pot in a single layer; do not stack or they won't cook evenly. Cover eggs with cold water by at least 1 inch and bring water to a gentle boil over high heat. As soon as water begins to bubble, remove pot from heat, turn off burner, cover pot and rest for 8 minutes (10 minutes for extra-firm yolks). Rinse eggs under very cold running water or immerse in an ice bath for 10 minutes. If water in the ice bath warms, discard water and recover with more ice water.

Drain eggs and peel. To peel easily, crack fatter end of egg and peel under cold water (either in a bowl or running under the tap). Hard-boiled eggs in their shells will keep for up to 5 days in the fridge. Store in a container, and be sure to label the container with the date you boiled the eggs, to eliminate any guessing games.

Perfect Crispy Bacon

Repeat after me: “Bake your bacon!” Ladies and gentlemen, your oil-splattering bacon-frying days are over. Baking is the perfect — and the only — way to cook bacon. It drains all the fat, there's no splattering and you don't have to stand there and tend to it (while trying not to get grease spots on your favourite comfy sweatshirt).

Preheat oven to 350°F. Arrange bacon in a single layer on a baking rack set on a parchment-lined baking sheet. Bake for 20 to 25 minutes, until bacon is crispy, rotating sheet as needed so bacon cooks evenly. Pat off excess grease with paper towel. Discard fat.

Caramelized Onions

Sweet caramelized onions add a delicious burst of flavour, with virtually no fat — and making them is easy! Thinly slice 2 large Spanish onions. Heat a large non-stick skillet over medium-high heat; coat lightly with cooking spray. Add onions to pan. Cook, stirring frequently, for 1 to 2 minutes, until fragrant (pan will be very full, but don't worry, the onions will shrink as they cook). Reduce heat to medium-low and continue to cook, stirring occasionally, for about 60 minutes, until onions are very soft, sticky looking, and light caramel in colour. Remove from heat and allow to cool for 10 minutes at room temperature.