Brown Sugar Pavlova with Seasonal Fruit and Berries

Pavlova is a meringue based dessert named after the Russian ballerina Anna Pavlova. It was created in Australia or New Zealand, the dispute has never been settled, after one of her tours in the 1920’s. 

It can be one large meringue base to serve everyone or made into individual small meringues for individual desserts. Pavlova impresses no matter how you serve it. 

This recipe uses brown sugar for a little more flavour. Any berries or fruits can be used but the pineapples are so nice in the stores right now that I decided upon a tropical theme.

Brown Sugar Pavlova with Seasonal Fruit and Berries

For meringue:

1 c. granulated sugar 250 mL

1/2 c. packed light brown sugar 125 mL

1 1/2 tbsp. cornstarch 20mL

1 1/2 tsp. pure vanilla extract 7 mL

2 tsp. white vinegar 10 mL

3/4 c. egg whites (from 5 to 6 large eggs) at room temperature 30 minutes 185 mL

For topping:

4 c. selection of seasonal fruits or berries 1 L

2 tbsp. granulated sugar 30 mL

For cream:

1 c. chilled heavy cream 250 mL

1/3 c. chilled sour cream 80 mL

Preheat oven to 250 F (120 C) with rack in middle. Line a baking sheet with parchment paper.

Pulse sugar, brown sugar and cornstarch in a food processor until well combined. Pass through a sieve to remove any lumps.

Stir together vanilla and vinegar in a small bowl. 

Beat egg whites with a pinch of salt using an electric mixer at medium speed until they hold soft peaks. Increase speed to medium-high and add sugar mixture one tablespoon (15 mL) at a time. After all sugar has been added, beat one minute more. Add vinegar mixture, then beat at high speed until meringue is glossy and holds stiff peaks, about 5 minutes. Using a piping bag make individual pavlovas about four inches (10 cm) in diameter or make two large ones. Start piping from the centre and work outwards. Or you can simply use a large spoon and smooth it into a round. Make the outer edge higher than the inside whether piping or spooning.

Bake until meringues have a crisp crust and feel dry to the touch, about one hour. The inside will still be marshmallowy. 

Turn oven off and prop door open slightly. Cool meringue in oven for one hour. Meringue may sink slightly and crack while cooling.

Crown Roast of Pork

A crown roast of pork is a regular bone-in pork loin. Order your roast in advance from your butcher shop. Be sure to ask it to be frenched and tied. Frenched means that the bone tips are cleaned of all meat and fat. Roasts of less than 12 ribs are difficult to form into a crown so this is usually a meal for at least eight to 10 people. Allow one and a half ribs per person or more if you want leftovers.

Crown Roast of Pork

Preheat oven to 325 F (160 C).

Prepare the roast by patting dry and generously seasoning with coarse salt and freshly ground black pepper. Wrap each bone tip with kitchen foil to prevent burning. Place a ball of foil in the centre.

Roast for 1/2 – 1 hour for a small roast and up to 2 hours for a roast over 10 pounds (4.5 kg). Then remove from oven, remove ball of foil and fill cavity with stuffing. Cover stuffing loosely with kitchen foil. Return to oven and roast until an internal temperature of 155 F (68 C) is reached. Measure the temperature by inserting a meat thermometer into a thick portion of the meat without touching a bone. 

Remove foil from bone tips and stuffing about 30 minutes before roast is fully cooked. At this time if you find that the roast is not browning as much as you like, brush it with the caramelized juices from the bottom of the roasting pan and increase oven temperature to 475 F (245 C). 

When internal temperature is reached, remove from oven and tent with kitchen foil. Rest for 10 minutes. The temperature will continue to rise a few degrees while it is resting. Pork is fully cooked at 160 F (71 C). Rule of thumb for total roasting time is 10-15 minutes per pound. 

Slice between each bone to serve. (Adapted from Put Pork on Your Fork)

Wild Rice and Bread Stuffing

1/4 c. celery, finely diced 60 mL

1/4 c. onion, finely diced 60 mL

3 tbsp. butter 45 mL

salt and pepper, to taste

1/2 tsp. dried sage 2 mL

1/2 tsp. dried thyme 2 mL

1 c. day old bread cubes 250 mL

1/2 c. dried cranberries 125 mL

1/4 c. chicken or mushroom stock 60 mL
1 c. cooked wild rice 250 mL

Plump dried cranberries in 1/2 cup (125 mL) of very hot water for 15 minutes. Drain and set aside.

Saute celery and onion in butter until translucent. Add seasonings, dried cranberries, wild rice and bread. Remove from heat. Stir to mix and add stock. 

Oven Roasted Vegetables

carrots

baby potatoes

butternut squash

cooking oil

coarse salt and freshly ground black pepper

Preheat oven to 325 F (160 C). 

Wash baby potatoes and slice larger ones in half. All pieces should be about the same size. 

Peel and cut carrots into same size pieces as potatoes. Slice squash into rings and scoop out the seeds. Do not peel squash. It will hold its shape better if left unpeeled.

Pat dry and toss all vegetables in enough cooking oil to lightly coat and arrange on an ungreased baking sheet. Generously season with coarse salt and freshly ground black pepper. 

Roast in preheated oven until tender, about 20 minutes. Stir occasionally, if necessary, but it is ideal to have some browning.

Chinese Hot and Sour Soup

This is one of my favourite authentic Chinese recipes. This is so easy to make. The surprise to me in this recipe is that the spiciness or heat comes from the white pepper that is added. I have always thought there was a sriachi or hot sauce. Nope, simply white pepper.

This recipe will come together much more smoothly if all the ingredients are chopped, measured and ready to add before beginning to cook. In French this is called mise en place, everything in its place. Chop, measure and line up the ingredients so you can focus on combining them in creating pure alchemy with this recipe for Hot and Sour Soup.

Many of the same ingredients are used over and over again in this cuisine. If you are a fan then it is worth building a pantry.

  

 Chinese Hot and Sour Soup

2/3 c. boneless pork loin, cut into 1/4 inch strips 

2 tsp. dark soy sauce

4 small Chinese dried shitake mushrooms

3/4 c. dried black fungus

1 1/2 tbsp. cornstarch

1/2 c. canned sliced bamboo shoots, cut lengthwise into 1/8 inch wide strips

2 tbsp. red wine vinegar

2 tbsp. rice vinegar, unseasoned

1 tbsp. light soy sauce

1 1/2 tsp. sugar

2 tbsp. vegetable oil for frying

4 c. using mushroom soaking liquid and sodium reduced chicken stock

3 to 4 oz. firm tofu, rinsed and drained, cut into 1/2 inch cubes

1 large egg

1 tsp. sesame oil

1 1/2 tsp. ground white pepper

2 tbsp. thinly sliced green onions

2 tbsp. fresh whole cilantro leaves

Toss pork with dark soy sauce until well coated. 

Soak shitake and black fungus in boiling hot water to cover, about 30 minutes.  Cut out and discard stems from shitakes, then squeeze excess liquid from caps and thinly slice. Squeeze liquid from black fungus. Trim any hard nubs. In another bowl, stir together 1/4 cup (60 mL) cooled mushroom soaking liquid with cornstarch and set aside.

Stir together vinegars, light soy sauce, sugar and salt. 

Heat a wok or heavy pan over high heat. Add vegetable oil and stir fry pork until it just changes colour, about one minute. Add shitake mushrooms, black fungus and bamboo shoots and stir fry one minute. 

Add stock and bring to a boil, then add tofu. Return to a boil and add vinegar mixture. Stir in cornstarch mixture and return to a boil. Liquid will thicken. Reduce heat to moderate and simmer one minute. 

Beat egg with a fork and add sesame oil. Add egg to soup in a thin stream, stirring slowly in one direction with a spoon. Stir in white pepper. Sprinkle with green onions and cilantro before serving.  Makes 6-8 first courses. (Adapted from Bruce Cost)

Sticky Rice with Chinese Sausage

Victoria on Vancouver Island is home to Canada’s oldest Chinatown established during the Gold Rush of the early 1850’s. It is the second oldest in North America. At its peak over 40,000 immigrants lived in a few square blocks in the city centre. To this day it remains a vibrant place to shop for Asian ingredients, vegetables, fish and meat.  

While I was in the city I joined Chef Heidi Fink on her culinary tour. Heidi is in her tenth year leading cooking enthusiasts through the grocery stores, restaurants and teashops and shares her wealth of knowledge of Oriental cuisine. 

Sticky rice is one of my favourite dim sum dishes. Usually it is wrapped in lotus leaves but I cannot find lotus leaves. I have actually had it served to me in a rice steamer in a Chinatown restaurant and this is how I am making it at home.

Cantonese sausage can be found in the freezer section of an Asian grocery.

Sticky Rice with Chinese Sausage 

These are usually found in lotus leaf packages but I can't find lotus leaves. I don't like the flavour of banana leaves so I just steam them in a parchment lined bamboo steamer.

1 1/4 c. short grain glutinous sweet rice

4 Chinese dried shitake mushrooms, also called black mushrooms

1 boneless, skinless chicken breast

1/4 tsp. salt

1 tbsp. Chinese rice wine or dry sherry

1 tsp. cornstarch

2 links Cantonese sweet sausage, also called lop cheong

1 clove garlic, peeled and chopped

1 tbsp. Chinese rice wine

1 tbsp. light soy sauce

1 tsp. dark soy

1 1/2 tsp. cornstarch dissolved in 1 tbsp. cold water

2 tbsp. vegetable oil for stir frying

1/4 tsp. Asian sesame oil

black pepper or white pepper, to taste

Cover rice with cold water and soak for one hour.  Then drain and steam in a bamboo steamer lined with cheesecloth.

Meanwhile, soak mushrooms in boiling hot water until softened, about 30 minutes. Cut out and discard stems, then squeeze excess liquid from caps and thinly slice caps. Save mushroom soaking liquid for another use.

Thinly slice green onions keeping pale green and white parts separate from dark green parts. Quarter sausage lengthwise and finely chop.

Heat wok or large heavy pan over high heat and add vegetable oil. Add mushrooms, sausage and pale green and white parts of green onions, stir fry one minute. Add rice and stir fry, breaking up any clumps, one minute. Add sesame oil, then add pepper and remaining green onions and stir fry until combined well.  Steam in a bamboo steamer lined with parchment paper for about 15 minutes. 

Makes 8-10 side dishes. (Adapted from Bruce Cost)

Chinese Pork and Chive Dumplings

In 2015 the lunar new year, Chinese New Year or Tet begins on February 15 and lasts for 15 days. The holiday is celebrated with the entire family enjoying restaurant and home feasts. 

Who doesn't love potstickers? These are one of the most popular appetizers in Chinatown. Now is the time to face the fear and make them at home. There are no ingredients that cannot be found in a modern day grocery store. Make it a party and get friends together to make a big batch. Freeze them and they are ready for an easy tapa or meal.

Pork and Chive Dumplings

The sauce
1/2 c. soy sauce 125 mL
1/2 c. black vinegar, also called sugarcane juice vinegar 125 mL
1 tbsp. sesame oil 15 mL
2 tsp. toasted white sesame seeds 10 mL

The filling
1 lb. ground pork
1 c. finely chopped garlic chives
2 tsp. minced garlic
1 tsp. salt
1 tsp. cornstarch
1 tsp. grated fresh ginger
1 tsp. freshly ground black pepper
one package 3 1/2-inch round dumpling wrappers
vegetable oil, for frying

Make the sauce by combining all ingredients and set aside until ready to serve. Makes about one cup.

Make the pork filling by combining all ingredients except for dumpling wrappers and vegetable oil.

Working with one dumpling wrapper at a time, place a tablespoon of pork filling in the center of the wrapper, moisten the edge of the wrapper and fold in half. Pinch the dumpling at one end and pinch as you go until you have a total of 6 pleats and the dumpling is closed. Place dumpling on a parchment lined baking sheet. Repeat with remaining dumpling wrappers until all filling has been used. Cover dumplings with a damp paper towel until ready to cook or at this point they can be frozen and cooked later.

In a large non-stick skillet, heat two tablespoons of oil over medium-high heat. Working in batches, arrange the dumplings in a single layer and cook, until the bottoms begin to brown, about one minute. Pour half cup water into the pan, cover with a lid and steam until the filling is almost cooked through, about 2 minutes. Uncover and cook, until the all the water has evaporated and the bottoms have become golden brown and crisp, about 2 minutes. Serve warm. 

Handy List of Kitchen Hacks

-->

Need some kitchen tips and shortcuts that really work? Want to know a few recipe substitutions to use in a pinch? Over the past few months I have been collecting ideas and came up with this list.

Aluminum Foil

A crumpled ball of foil can be used to polish a stainless steel sink. Scrub the sink with the foil and water and the oxidation comes off. Finish by washing with soapy water.

A sheet of aluminum foil with very hot water and a tablespoon (15 mL) of baking soda cleans silver cutlery in a snap. Place a sheet of foil in the bottom of the sink. Fill with very hot water and mix in the baking soda. Lay cutlery on the foil without touching each other. Remove and rinse when the tarnish disappears. This is much faster than polishing with paste.

Baking pan substitutions

Note: baking time may need adjustment. Deeper pans may need longer baking time.

A 10-inch x 3 1/2-inch (25 cm x 9 cm) Bundt pan = two 8-inch x 2-inch (20 cm x 5 cm) rounds

A standard 12-cup muffin tin = one 8 1/2-inch x 4 1/2-inch (21.5 cm x 11.5 cm) loaf or one 9-inch x 1 1/2-inch (23 cm x 4 cm) round or one 8-inch (20 cm) square pan

One 10-inch x 2-inch (25 cm x 5 cm) round = one 9-inch (23 cm) square pan

One 9-inch x 2-inch (23 cm x 5 cm) round = two 8-inch x 1 1/2-inch (20 cm x 4 cm) rounds or one 10-inch x 15-inch (25 cm x 38 cm) jelly roll or one 8-inch (20 cm) square pan

Brown Sugar

Make your own by adding one tablespoon (15 mL) of molasses to one cup (250 mL) of white sugar. Use an electric mixer on low speed or a food processor to incorporate. Adjust the shade of the sugar by adding more or less molasses.

Make light brown sugar by mixing half dark brown sugar with half white sugar. Using dark brown when the recipe calls for light brown sugar will give too much molasses flavour.

Soften brown sugar by placing in a microwave safe bowl. Cover with several layers of damp paper towel. Microwave for 45 seconds on medium-low heat. Break up lumps with a fork. Flip and repeat as many times as necessary.

Clarify a stock

The easiest way to produce a crystal clear chicken or beef stock is to first freeze it. Then place the block of frozen stock in a fine sieve lined with two layers of cheesecloth. Place over a bowl and thaw in the refrigerator. A gelatinous blob will remain after all the liquid has melted into the bowl. This blob will catch all the impurities and discard it. 

Coconut

Shredded coconut is dry? Lay it on a baking sheet and toast in a 350 F (175 C) oven for added flavour. Use to garnish iced cakes or in baking.

Select a can of coconut milk by shaking it. You do not want one with a lot of watery liquid. Choose one that is more solid.

Double boiler

You don’t have a double boiler and need one. Place a metal or glass mixing bowl over a saucepan containing water. Heat to a gentle simmer. Use the bowl as the upper pot.

Envelopes

Use a cut corner from an envelope as a funnel to fill salt and pepper shakers. Snip the tip so it fits the shaker opening.

A cut corner of envelope is also a handy page marker for a cookbook.

Flour substitutions

For a cake flour substitute place two level tablespoons (30 mL) of cornstarch in a one-cup (250 mL) dry measure. Fill with all purpose flour. Sift or whisk to blend evenly.

Self-rising flour can be made by placing one and a half teaspoons (8 mL) of baking powder and a half teaspoon (3 mL) of salt in a one-cup (250 mL) dry measure. Fill with all purpose flour. Whisk to blend evenly.

Graters

You need softened butter and all the butter is cold and hard? Grate it and it will quickly soften.

Mozzarella is easier to grate if it is frozen first.

Use a fine grater rather than painstakingly mincing garlic and ginger. Grate it directly into the salad or dish.

How many cups in a pound (450 g)

All purpose flour = 4 cups (1 L)

Cake flour = 4 3/4 cups (1100 mL)

Granulated sugar = 2 1/4 cups (530 mL)

Icing sugar = 3 1/2 cups (820 mL)

Honey = 1 1/3 cups (315 mL)

Cheese = 4 cups grated or shredded (1L)

Potatoes = 2 1/2 cups cooked or 3-4 potatoes (625 mL)

Dried navy beans = 2 1/3 cups uncooked, 8 cooked (550 mL)

Dried kidney beans = 2 2/3 cups uncooked, 7 cooked (630 mL)

Lentils = 2 1/3 cups uncooked, 8 cooked (550 mL)

Corn meal = 3 cups (750 mL)

Rice = 2 1/8 cups (50 mL)

Jar with lid

Great for mixing up cornstarch or flour with cold water to use as a sauce or gravy thickener.

Measure all ingredients for salad dressing into jar and shake to mix.

Ketchup bottle

An empty and clean large plastic ketchup bottle works well as a pancake dispenser. If you don’t use all the batter at one time it can be stored in the same container.

Lemons and citrus

Before squeezing warm the lemons or oranges to room temperature and roll under your palm on the countertop. If necessary, microwave the fruit for 10 seconds before juicing. Warming the fruit and breaking the inner membranes will bring out more juice from the fruit.

Clean your microwave easily by placing a dish of lemon juice in it. Microwave for two to three minutes and it will clean easily.

Freeze extra lemons by cutting in wedges and placing in a sealed freezer bag. Take out as needed.

Oven

Take out the extra rack from your oven before preheating. It can be used as a cooling rack on your countertop.

Pan toasting

Toast grains like quinoa or barley in a dry pan before cooking to bring out their nutty flavour.

Toast whole or ground spices in a dry pan before using to intensify their flavours. This works especially well if spices are old.

Spoons

Fresh ginger is easily peeled by rubbing with the edge of a spoon.

Use a spoon to get under the shell when peeling hard boiled eggs.

Peel a kiwi fruit by cutting off both ends. Then carefully slide a spoon under the skin and push it around the fruit while holding it in your hand. The kiwi should slide out whole.

Too salty

Add a raw potato to a soup or stew to absorb excess salt. Discard potato.

Vegan and Allergy Substitutions

For butter use margarine, olive oil or any vegetable oil

Whole eggs in baking can be substituted in chewy baked goods like brownies with one ripe banana for every egg in the recipe. One tablespoon (15 mL) of applesauce can replace an egg in most recipes.

Substitute buttermilk with soymilk soured with a teaspoon (5 mL) of apple cider vinegar or lemon juice.

Sweetened condensed milk is best substituted with coconut milk.

Has Table Etiquette Been Swept under the Rug? Brush Up for Christmas Parties.

The festive entertaining season is not far off and there is no time like the present to brush up on table etiquette and party manners. I remind students in Foods classes at school about their table manners and tell them they can eat however they choose at home but in public a few manners will go a long way to making good impressions.

The Dinner Party

Small or large dinner parties have a few rules for the host and guest. Casual parties can be arranged at the last minute but during a busy holiday season it is best to give three to six weeks notice. The type of invitation is determined by how formal the affair is. There is nothing wrong with a telephone call or an email for casual parties.

Have your home clean and tidy and rearrange furniture to accommodate the number of guests, if necessary. Adjust the room temperature and lighting and decide if you would like background music. Have plenty of clean towels or use disposable paper napkins in the bathroom.

Don’t begin clean up and washing dishes until guests have left, unless of course someone overstays their welcome.

As a guest, respond to the invitation as soon as possible. Don’t bring a friend unless invited to do so and never ask if you can. Arrive on time. A token hostess gift is a nice gesture. If place cards are set do not rearrange them. Turn off your cell phone ringer. Don’t be the last to leave and always thank the host for the evening.

How to Set a Table

The dinner plate is set in the centre and about one inch from the edge of the table and the salad plate to the left. Forks are placed to the left of the plate and spoons and knives to the right. The rule of thumb is to place the utensils in order of use from the outside toward the plate. If there is a salad before the main course then place a salad fork on the outside and a dinner fork next to the plate. If the salad is served with the meal there is no need for a salad fork.

The dinner knife is placed to the right of the plate with the blade toward the plate. Spoons are next to the knife. The soup spoon, if needed, is the outermost spoon.

If you are using a bread and butter plate place it directly above the forks with the butter knife resting on the plate at a diagonal. Water and other glasses are above the knife and outward from there ending with a coffee cup. The napkin can be placed on the dinner plate or to the left of the forks.

How to Hold Utensils

Next time you are in a restaurant look around and see how many people make a fist to hold their utensils. The fork or spoon should rest on the middle finger of the hand as the index finger and thumb grip the handle.

There are two different ways you can use your cutlery during a meal – the American or the Continental style. Both are proper and both may be used and interchanged in the same meal. In both styles the food is speared with the fork tines pointing down and in the left hand if you are right handed. The index finger presses down at the base of the handle. Use your right hand to hold the knife with the index finger where the handle meets the blade. Keep your elbows close to the body.

With the American style rest the knife on the side of the plate and move the fork to your right hand. With tines up spear the food and move it to your mouth.

If you use the Continental style you may rest the knife on the side of the plate or hold it in your right hand. Then with tines down move the food to your mouth.

Resting Utensils

Do you ever wonder if you should put your used cutlery on the tablecloth? Never. Don’t prop them on the edge of the plate either. Place them near the centre of the plate with the tips pointing toward each other or the knife can rest on the edge of the plate and the fork in the middle of the plate.

When the meal is finished place the fork and knife together diagonally on the right side of the plate with the knife blade facing inward. This indicates you are finished and the plate can be taken away.

During the Meal

Do you take your napkin and tuck it under your chin like a bib? I hope not. The napkin should be unfolded and placed across your lap as soon as you sit down.

When do you begin to eat? I served food to one of my kids’ cooking class groups and they were sitting there letting the food go cold. When I asked why they didn’t begin eating they reminded me of the rule I just taught them. Don’t begin until the host or hostess begins or you are invited to do so.

Are you shoveling your food with your fork or slouching over your plate? Wrong. Also resist the urge to fuss with utensils, rap your knuckles on the table or other fidgety habits. A good place for hands is on the lap.

Are you a chipmunk at the table? Don’t take large bites and store food in your cheek? Take a manageable bite and finish it before putting more food in your mouth. And don’t talk while chewing food or taking a drink.

Do you cut all your food like the baby’s plate? Cut only enough for four or five bites, lay down your knife and eat.

Do you have a boarding house reach? Reach only as far as your arm extends without crossing in front of another person. If you cannot reach simply ask, “Please pass the item” and say thank you.

Chasing a piece of food around your plate with your fork? If you are unable to pick up a piece of food with your fork don’t use your fingers to help it along. Use your knife or a piece of bread as a pusher.

Never push your plate away when you are finished eating and announce,  “I’m finished!”

Children’s Table Manners

By age six children should arrive at the table with clean hands and face. They begin to eat when everyone else does or are given permission. They will use a fork or spoon properly and begin to learn how to use a knife. They will ask for food rather than reaching and always say “please” and “thank you”. They know not to talk with food in their mouth and do not make negative comments about the food. They do not interrupt when someone is talking and they ask, “May I please be excused?” when they are finished.

By age 12 they leave plates and utensils alone until the meal begins. They watch the host and follow meal-starting rituals without comment. They sit with good posture and feet on the floor. They use all utensils correctly, take reasonable portions of food and ask for seconds, if necessary. They are polite and join in the table conversation, drink quietly with glass in one hand and try a bit of everything. Uneaten food is left on the plate and not hidden in a napkin. They offer to help at the end of the meal.

The Skinny on Fats and Oils

 

The newly released Obesity in Canada report announces that one in four Canadians are obese. Now is the time to talk about fats.

Dietary fats are given a lot of bad press. It is true they have twice as many calories as proteins and carbohydrates but they carry and allow the absorption of essential nutrients such as Vitamins A, D, and E. Fats also provide a feeling of satisfying your hunger. You need fats in your diet but it is important to monitor the amount and quality. The amount of fat you require depends upon your age.

Fats are categorized as unsaturated, saturated and trans. Unsaturated are the healthiest and trans fats are the least desirable. The two main types of unsaturated fats are monounsaturated and polyunsaturated. Vegetable oil, nuts and seeds and avocados fall into the category of monounsaturated. Fish, fish oils, some nuts and seeds and some vegetable oils are polyunsaturated. These oils provide essential omega-3 and -6 fatty acids.

Saturated fat, which raises LDL or bad cholesterol, is found in animal foods like beef, chicken, lamb, pork and veal, coconut, palm and palm kernel oils, dairy products like butter, cheese and whole milk, lard and shortening.

Trans fat is made from a chemical process known as partial hydrogenation as liquid oil is made into a solid fat. Saturated and trans fats have been shown to raise LDL which increases your risk for heart disease. Unlike saturated fat, trans fat also lowers HDL or good cholesterol. A low level of HDL cholesterol is also a risk factor for heart disease.

According to Health Canada you can lower cholesterol levels and reduce the risk of heart disease by replacing saturated and trans fats with unsaturated fats. 

Until recently, most of the trans fat found in a typical Canadian diet came from hard margarines, commercially fried foods, and bakery products. Our food supply is rapidly changing and the trans fat content of many of these products has now been reduced. It is still important to look at the Nutrition Facts label to make sure the food product you are buying has little or no trans fat.

The best way to watch your fat intake is to read labels. Read the Nutrition Facts label to choose and compare foods when shopping. Choose to cook leaner cuts of meat, skinless chicken and turkey. Buy fish every week. Choose low fat dairy products. Choose soft margarines that are low in saturated and trans fat.  Buy fewer prepackaged foods and meals. Buy vegetables, fruit and whole grain products with no added fat. Serve meat alternatives like beans, lentils, nuts, seeds and tofu.

Use vegetable oils in small amounts for stir frying or sautéing. A teaspoon is usually enough. Heat oil before frying to prevent the food from soaking up the oil. Fill a spray bottle with vegetable oil to spray your pans instead of greasing. Make your own salad dressing. Add balsamic, rice wine or other vinegars. Flavour with lemon juice, dry or Dijon mustard, garlic and herbs.

When eating out, check the nutrition information of menu items before you order and ask for gravy, sauces and salad dressings on the side. Order smaller portions or share with someone. I often take my own container and remove excess food from my plate before I begin eating to ensure that I do not overeat.

Your two decisions in selecting a fat or oil for cooking are flavour and smoke point. Smoke point is the temperature at which fat breaks down into glycerol and fatty acids, smoke is produced and the nutrition and flavour deteriorate. The normal temperature of deep frying is 375F (190C).

Neutral flavoured oils like grapeseed, safflower, and canola have high smoke points and are ideal for pan and deep frying. Peanut oil has the highest smoke point but some people may have an allergy.

Flavoured fats for pan frying include olive oil, clarified butter, goose and duck fat. Rendered goose and duck fat are liquid at room temperature and are considered to be healthy choices.

In addition to frying and cooking, oils are used for drizzling. They are used in salad dressings, with roasted vegetables, cooked fish, grains or crusty bread. Nut and seed oils like walnut, hazelnut or sesame impart their distinctive flavours. Use sparingly. They are bursting with flavour and are expensive.

Flavoured oils fall into the same category as drizzling oils. An olive oil or a neutral tasting oil can be flavoured with truffles, lemons, herbs, and exotic mushrooms.

Less healthy fat choices include tallow or suet, lard and bacon fat. There is controversy with coconut oil. It is deemed to be the new healthiest fat but there is no solid scientific evidence to ascertain this. It is 86% saturated fat but devotees claim that the fatty acid chains are shorter and therefore healthier.

In my kitchen, extra virgin olive oil remains my favourite. It falls into both the drizzling and the cooking categories. I use it because it’s a healthy oil, high in monounsaturated fats and trace nutrients. I use it because it is the traditional oil used in the Mediterranean cuisines I love.

I also like duck fat. It is high in unsaturated fats and closer to olive oil than butter in composition. And I use butter.

In the end, moderation is always key. Limit your intake of fats, especially saturated and trans fats. You need to match the fat to the cooking method and flavour. Each type of fat has its own special qualities.

Fat                                                Type                                    Smoke Point

Butter                                       Saturated                         350F (177C)

Butter (Ghee), clarified            Saturated                         375-485F  (190-250C)

Canola Oil                                Monounsaturated            400F (204C)

Coconut Oil                              Saturated                         350F (170C)

Corn Oil                                    Polyunsaturated              450F (232C)

Grapeseed Oil                           Polyunsaturated              392F (200C)

Hazelnut Oil                              Monounsaturated            430F (221C)

Lard                                           Saturated                        370F (182C)

Olive Oil                                    Monounsaturated           Extra Virgin  320F (160C)

      Virgin  420F (216C)

      Extra Light 468F (242C)

Peanut Oil                                    Monounsaturated          450F (232C)

Safflower Oil                               Polyunsaturated            450F (232C)

Vegetable Shortening                  Saturated                        360F (182C)

Sunflower Oil                              Polyunsaturated            450F (232C)

Vegetable Oil                               Polyunsaturated            varies

Duck Fat                                    49% polyunsaturated       375F (190C)           

How to Render Duck Fat

Take the skin and fat from duck, avoiding the tail and neck areas. 

Cut skin and fat into medium sized pieces and put into heavy bottomed pot. Add water to cover and simmer over medium heat until water has evaporated and the skin pieces are crisp and have released their fat. That may take about 2 hours. Be careful not to burn.

Strain the clear golden fat through a sieve or coffee filter.  Store fat in a sealed container in refrigerator or freezer.