Healthy Recipes
Healthy Recipes
Healthy Recipes
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Low Fat Recipes
Don't think you need added oil or fat to sauté foods.

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sauté meats, poultry and vegetables in wine, broth, water and infused water or broth.
Recent clinical trials have shown that consumption of soy protein compared to other proteins such as those from milk or meat, can lower total and LDL-cholesterol levels.
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Culinary Terms

Sabayon - A frothy custard of egg yolk, sugar, and wine that is made by whisking the ingredients over simmering water. Served warm as a dessert or sauce.

Saccharin - A product made from coal tar, used as a substitute for sugar. Saccharin has no food value.

Sachet Bag - Cloth bag filled with select herbs used to season soups or stocks.

Saffron - An expensive spice made from the stigmas of the crocus flour. Saffron gives food a yellow color and exotic flavor. The spice can usually be found powdered or as whole threads (stigmas).

Sage - An herb (Salvia officinalis) native to the Mediterranean region; has soft, slender, slightly furry, gray-green leaves and a pungent, slightly bitter, musty mint flavor; used for medicinal and culinary purposes; available fresh or dried, used chopped, whole or rubbed.

Sago Pearls - Made from the starch of the sago palm, they can be used as a thickener in desserts.

Sake - The traditional Japanese wine made from white rice and malt. Sake has a relatively low alcohol content of 12 percent to 16 percent and can be used in sauces and marinades.

Salamander - 1. A tool consisting of a heavy iron disk attached to a long metal shaft with a wooden handle. The disk is heated over a burner and held closely over food to quickly brown the top; also used to quickly caramelize the surface layer of sugar on dishes such as crème brûlée so the custard below remains cold. 2. A small overhead broiler unit in a professional oven that quickly browns the tops of foods.

Salami - A family of uncooked sausages which are safe to eat without heating because they have been cured.

Salmon - A succulent fish that lives most of its life in the sea but returns to freshwater to spawn. Salmon is usually available whole, cut into steaks or fillets, or canned. Fresh salmon can be poached, grilled or baked.

Salsa - 1. Spanish for sauce. 2. Traditionally, a Mexican cold sauce made from tomatoes flavored with cilantro, chiles and onions. Green salsa, usually made with tomatillos and green chile, is called "salsa verde." 3. Generally, a cold chunky mixture of fresh herbs, spices, fruits and/or vegetables used as a sauce or dip.

Salt - 1. A substance resulting from the chemical interaction of an acid and a base, usually sodium and chloride. 2. A white granular substance (sodium chloride) used to season foods.

Salt Pork - Salt-cured pork which is essentially a layer of fat. Salt pork is from the pig's belly or sides. It's used to flavor beans, greens, and other dishes.

Sambuca - An anise-flavored Italian liqueur.

- The common name for any of several small, soft-boned, saltwater fish including sprat, young pilchard and herring. The term "sardine" may be derived from Sardinia, one of the first areas to pack pilchards in oil.

Sashimi - A Japanese specialty, sashimi is raw fish sliced paper-thin, garnished with shredded vegetables and served with soy sauce, grated fresh ginger and wasabi (green horseradish). Because it's served raw, only the freshest and highest-quality fish is used.

Satay - A dish in which small pieces of meat (chicken, beef or lamb) are barbecued on a skewer and served with a spicy peanut sauce.

Saturated Fat - This type of fat comes from animal sources and is generally solid at room temperature. The intake of saturated fats should be limited since they are associated with high cholesterol levels and the cause of some forms of cancer.

Sauerbraten - A German dish using beef marinated for several days in vinegar, red wine, garlic and various herbs and spices. When the beef has been thoroughly marinated, it is dried and cooked in bacon fat and served with sour cream and a sauce made from the marinade.

Sauté - To cook quickly in a pan on top of the stove until the food is browned. Sautéeing is often done in a small, shallow pan called a sauté pan. You can sauté in oil, wine, broth or even water.

- Related to the mint family, savory has a flavor and aroma similar to a cross between mint and thyme. There are two varieties, summer and winter. Winter savory has the stronger flavor.

Scald - To heat milk or cream to a temperature just below the boiling point.

Scallions - The immature green stalks of a bulb onion.

Scallop - 1) A dish cooked in a thick sauce, such as "scalloped potatoes." 2) To form a decorative edging along the raised rim of pie dough or other food. 3) A mollusk with fan-shaped shells. Bay scallops and the larger sea scallops are the types commonly found in supermarkets.

Scaloppini - An Italian cooking term referring to a thinly sliced, boneless, round cut of meat that is slightly floured (or breaded) and quickly sautéed.

Scant - As in "scant teaspoon," not quite full.

Score - To cut narrow slits partway through the outer surface of a food to tenderize it or to form a decorative pattern.

Scrapple - A dish made from scraps of cooked pork mixed with cornmeal, broth, and seasonings. The cornmeal mixture is cooked, packed into loaf pans, chilled until firm, then cut and fried.

Sea Salt - Considered by some to be the best salt for both kitchen and table use, sea salt is produced by evaporating sea water.

Sear - To brown a food quickly on all sides using high heat to seal in the juices.
Season - 1. Traditionally, to enhance a food's flavor by adding salt. 2. More commonly, to enhance a food's flavor by adding salt and/or pepper as well as herbs and other spices.

Seasoned Flour - Flour with added seasoning, which may include salt, pepper, herbs, paprika, spices, or a combination.

Seasoned Salt - a seasoning blend; its primary ingredient is salt with flavorings such as celery, garlic or onion added.

Self-Rising Flour - An all-purpose flour to which baking powder and salt have been added.

Semolina - Durum wheat which is usually more coarse than regular wheat flours. Semolina is used to make pasta, gnocchi, puddings, and a variety of confections.

- A fiery hot, but flavorful, green chili, available fresh or canned. Serrano chiles are about 1½ inches long and are slightly pointed.

Sesame Oil - An oil made from sesame seed. Light sesame oil has a nutty flavor and may be used in a variety of ways. The stronger flavored dark sesame oil is most often used as a flavoring in oriental dishes.

Sesame Seeds - Crispy little seeds with a nutty flavor. Sesame seeds may be used in savory dishes or desserts, and are often sprinkled on baked foods.

Seviche - A Latin American dish of very fresh, raw fish marinated in citrus juice (usually lime), onions, tomatoes and chiles; also spelled ceviche and cebiche.

Shallot - A bulb related to the onion and garlic. Shallots have a mild onion-like flavor.

Shallow Fry - To fry with enough oil to come halfway up the sides of the food.

Shell - To remove the shell from nuts, legumes and shellfish.

Shellfish - Any of many species of aquatic invertebrates with shells or carapaces found in saltwater and freshwater regions worldwide, most are edible; shellfish are categorized as crustaceans and mollusks.

Sherbet - is made from unsweeted fruit juice and water. It is similar to sorbet except that it can contain milk, cream, egg whites or gelatin. Sherbet is lighter than ice cream but richer than an ice or sorbet.

Sherry - a fortified, cask-aged wine, ranges in taste from dry to medium dry to sweet. It is enjoyed as an aperitif and is used as a flavoring in both savory and sweet recipes.

Sherry Vinegar - Vinegar which has the rich, subtly nutlike Flavor of the popular fortified wine.

Shiitake Mushroom - Also called Chinese, black or oriental mushroom (in its dried form). Shiitake is a strongly flavored mushroom used in both its fresh and dried form.

Shirr - A method of cooking eggs. Whole eggs, covered with cream or milk and sometimes crumbs are typically baked in ramekins or custard cups.

Shish Kebab - A Mediterranean dish of marinated meats (usually lamb or beef) and vegetables threaded on a skewer and grilled or broiled; also known as shashlik.

Shortening - A white, flavorless, solid fat formulated for baking or deep frying; any fat used in baking to tenderize the product by shortening gluten strands.

Shred - To cut, slice or tear into thin strips. Also, to pull apart very tender cooked meats.

Shredded - Food that has been processed into long, slender pieces, similar to julienne.

Shrimp, Dried - Used in a broad range of Asian dishes, this ingredient adds flavor to fried rice, soups, stir-fries and other dishes. These small dehydrated shrimp lose any strong fishy odor or flavor during cooking.

Shrub - An old-fashioned sweetened fruit drink, sometimes spiked with liquor.

Shuck - To remove the outer shells from food. Examples are clams, oysters, and corn.

Sichuan Pepper - Native to the Sichuan province of China, this mildly hot spice comes from the prickly ash tree. The berries resemble peppercorns and have a distinctive flavor.

Sieve - To strain liquid from food through the fine mesh or perforated holes of a strainer or sieve.

Sift - To shake a dry, powdered substance through a sieve or sifter to remove any lumps

Simmer - To cook gently just below the boiling point. If the food starts boiling, the heat is too high and should be reduced.

Singe - To expose food, usually meat, to direct flame.

Skewer - A thin, pointed metal or wooden rod onto which chunks of food are threaded, then broiled or grilled.

Skim - To remove the surface layer (of impurities, scum, or fat) from liquids such as stocks and jams while cooking. This is usually done with a flat slotted spoon.

Skin - To remove the skin of a food, such as poultry or fish, before or after cooking.

Skirt Steak - A lean and tough but flavorful cut of beef from the primal short plate (below the ribs); often used for fajitas, but is also delicious grilled or stuffed.

Sliver - To cut a food into thin strips or pieces.

Smoke - To expose foods to wood smoke to enhance their flavor and help preserve and/or evenly cook them.

Smorgasbord - A Swedish buffet of many dishes served as hors d oeuvres or a full meal. Similar buffets are served throughout Scandinavia, as well as the Soviet Union. Common elements of a smorgasbord are pickled herring, marinated vegetables, smoked and cured salmon and sturgeon, and a selection of canapés.

Snip - To cut quickly with scissors into fine pieces.

Soft Peaks - A term used to describe beaten egg whites or cream. When the beaters are removed, soft peaks curl over and droop rather than stand straight up.

Soft-Ball Stage - A test for sugar syrup describing the soft ball formed when a drop of boiling syrup is immersed in cold water.

Soft-Crack Stage - A test for sugar syrup describing the hard but pliable threads formed when a drop of boiling syrup is immersed in cold water.

Sopaipillas - Puffy, crisp, deep-fried bread. Accompanies many Southwestern meals.

Sorbetto - (sor-BAY-toh) Sorbetto is a fruit-based gelato that contains no dairy products. You may know it better as sorbet.

- A cereal grass with cornlike leaves and clusters of cereal grain at the top on tall stalks. The stalks can be used to make a light type molasses called sorghum syrup or simply sorghum.

Sorrel - Sorrel is an herb that may be used in cream soups, omelets, breads, and other foods. Sorrel has a somewhat sour flavor because of the presence of oxalic acid.

Souffle - A mixture that is folded together with beaten egg whites and baked in a mold.

- Liquid, usually water or milk, in which solid foods have been cooked. Soups can be served hot or cold and may be thick, chunky, smooth or thin.

Sour Cream
- Pasteurized, homogenized light cream that has been treated with a lactic acid culture, giving it a tangy flavor. Regular commercial sour cream contains a minimum of 18 percent milk fat; light sour cream is made from half-and-half and contains 40 percent less milk fat than regular. Nonfat sour cream, a product thickened with stabilizers, is also available.

Souse - To cover food, particularly fish, in wine vinegar and spices and cook slowly. The food is cooled in the same liquid. This gives food a pickled flavor.

Soy Sauce - A sauce made from fermented, boiled soybeans and roasted wheat or barley; its color ranges from light to dark brown and its flavor is generally rich and salty (a low-sodium version is available); used extensively in Asian cuisines (especially Chinese and Japanese) as a flavoring, condiment and sometimes a cooking medium.

- The most nutritious and easily digested of all beans, the soybean is better known for its products than for the bean itself.

Spaghetti - Italian for a length of cord or string and used to describe long, thin, solid rods of pasta with a circular cross section.

Spaghetti Squash
- When cooked, the flesh of this watermelon-shaped squash separates into strands similar to spaghetti; thus, its name. Spaghetti squash has a creamy-yellow color and a slightly nutty flavor.

Spatula - A versatile utensil available in a variety of shapes and sizes and generally made from metal, wood or rubber.

Spätzle, Spaetzle - A dish of tiny noodles or dumplings made with flour, eggs, water or milk, salt and sometimes nutmeg. The spaetzle dough can be firm enough to be forced through a sieve or colander with large holes. The dough is then boiled and tossed in butter before being served.

Spice Grinder
- A device used to mill spices into granular or powdered form.

- The seeds and skin of plants ( berries, bark, fruits, unopened flowers) used to flavor foods. Unlike herbs, spices are almost always dried.

Spider - A gadget used for adding and retrieving deep-frying foods to or from the hot oil.

Spinach - A vegetable with dark green, spear-shaped leaves that can be curled or smooth and are attached to thin stems; the leaves have a slightly bitter flavor and are eaten raw or cooked.

Spit - Sharp metal rod used to hold food for roasting over an open heat source.

Sponge - A thick yeast batter that is allowed to ferment and develop into a light, spongy consistency. It is then combined with other ingredients to form a yeast dough. The sponge will give the bread a slightly tangy flavor.

Sprig - Leaves of an herb still attached to the stem often used as a garnish.

Springform Pan - A round cake pan a little deeper than a standard cake pan.
Springform pans have a clamp on the side which releases the sides from the bottom, leaving the cake intact. It's commonly used for cheesecake.

- A domesticated pigeon no more than 4 weeks old. Weighing less than a pound when slaughtered, squab has tender meat with little fat and a mild flavor; suitable for broiling, roasting or sautéing.

Squash - The edible fleshy fruit of various members of the gourd (Cucurbitaceae) family; generally divided into two categories based on peak season and skin type: summer and winter.

Stainless Steel - An alloy of steel. Stainless steel will not react with foods, nor does it rust or corrode. When used in pans, stainless steel often is combined with copper or aluminum since it does not conduct heat well.

Star Anise - A star-shaped dry seed pod with a flavor similar to fennel.

Steam - A method of cooking foods over, not in, hot liquid, usually water. The heat cooks the food while the vapors keep it moist.

Steep - To allow a food to stand in water that is just below the boiling point in order to extract flavor or color.

Stew - To cook food in liquid for a long time until tender, usually in a covered pot.

Stewing Chicken - A size classification for chicken. A stewing chicken is over 10 months old and weighs from 4 to 6 pounds.

Stilton Cheese
- A hard blue cheese made from whole cow's milkStilton has a rich texture that is slightly crumbly, and a pale-yellow interior with blue-green. Stilton's flavor has a mellow cheddarlike quality with the tangy pungency of blue cheese.

Stiff Peaks - A term describing the consistency of beaten egg whites or cream. When the beaters are removed from the mixture, the points will stand up straight.

Stir - To move foods around with a spoon in a circular motion. Stirring is done to move foods when cooking. It is also used to cool foods after cooking. Most importantly, if a recipes calls for stirring to combine foods, such as a batter, before cooking, it usually means to gently mix just until well combined, as opposed to beating, which takes more strokes.

Stir-fry - To cook quickly over high heat with a small amount of oil by constantly stirring. This technique often employs a wok.

Stock - A rich extract of soluble parts of meat, fish, poultry, etc. A basis for soups or gravies.

Stockpot - A deep pot with straight sides and handles used to cook stocks.

Stollen - A German yeast bread traditionally made at Christmas time.

Stone Ground
Grain milled between grindstones to retain more nutrients than other grinding methods.

Strain - To pass a liquid or moist mixture through a colander, sieve or cheese cloth to remove solid particles.

Strainer - A kitchen utensil with a perforated or mesh bottom used to strain liquids or semi-liquids, or to sift dry ingredients such as flour or confectioners' sugar. Strainers, also called sieves, come in a variety of sizes and shapes with various mesh sizes.

Straw Mushrooms - Small, tan mushrooms with a mild flavor.

Strawberry - A lush, red berry from a ground-creeping plant that grows wild in large areas of Asia, Europe and North and South America.

Stuff - To fill a cavity in food with another food.

Stuffing - A seasoned mixture of food used to fill the cavity of poultry, fish, vegetables or around which a strip of meat, fish or vegetable may be rolled.

Sugar - A sweet, water-soluble, crystalline carbohydrate; used as a sweetener and preservative for foods.

Sugar Free, Sugar-free
- A food containing less than 0.5 grams of sugar per serving.

Sugar Snap Pea - A sweet pea that is a hybrid of the English pea and snow pea; the bright green, crisp pod and the paler green, tender seeds are both edible.

Sulfites - Sulfur-containing agents (the salts of sulfurous acid) used as preservatives for some processed and packaged foods to inhibit spoilage or oxidation.

Sultanas - Golden raisins made from sultana grapes.

Summer Sausage - A style of sausage that is cured and air dried. Summer sausage may or may not be smoked.

Summer Squash - There are many varieties of this gourd including zucchini, yellow straightneck, yellow crookneck and pattypan. All summer squash are similar in taste and texture.

Superfine Sugar
- Known as castor (or caster) sugar in Britain, superfine sugar is more finely granulated and dissolves almost instantly, making it perfect for making meringues and sweetening cold liquids. Granulated sugar can be substituted cup for cup for superfine.

Sushi - A Japanese dish of thin layers of raw fish wrapped around cakes of cold cooked rice. Sushi can also consist of ingredients wrapped in rice and held by a seaweed wrapper known as nori.

Sweat - To cook foods over gentle heat, usually covered or partly covered, until moisture is released.

Sweet Chocolate - Very similar in composition to semisweet chocolate, sweet chocolate simply has more sugar added and less chocolate liquor. It's sold on grocery shelves in the baking section. For people with a real sweet tooth, sweet chocolate can be substituted for semisweet in recipes without a significant change in texture.

Sweet Peppers - A term which usually describes a variety of mild peppers of the Capsicum family. Bell peppers, pimientos, and banana peppers are sweet peppers.

Sweet Potato - A variety of sweet potato with a thick, dark orange skin and an orange flesh that remains moist when cooked; sometimes erroneously called a yam.

- Considered a delicacy, sweetbreads are the two thymus glands (in the throat and near the heart) of veal, young beef, lamb and pork.

Sweetened Condensed Milk - Whole milk mixed with 40 percent to 45 percent sugar. The mixture is heated until 60 percent of the water evaporates leaving a thick, sweet syrup. Also known as condensed milk.

Swiss Cheese
- A hard, pale-yellow cheese originally from the Emmental valley of Switzerland, distinguished by large holes in its texture. Made from cow's milk, its flavor is described as nutty, mild and sweet.

Swiss Steak - A dish made with a thick cut of steak--usually chuck or round--which is tenderized by pounding, coated with flour and seasoning, and browned. The steak is then topped with tomatoes, onions, and other vegetables, then simmered or baked for about 2 hours.

Swordfish - A large sport fish found off the coast in temperate waters throughout the world. Swordfish can weigh up to 1,000 pounds and have moderately fatty flesh that is dense and meat-like.

Syrup - Sugar dissolved in liquid, usually water; it is often flavored with spices or citrus zest.

Szechuan Peppercorns - Not, in fact, related to black and white peppercorns, these are tiny dried berries that contain a seed. They have a pungent aroma and mildly spicy flavor and can be purchased whole or in powdered form.

Szechwan Chile Sauce - A sauce or paste made from chiles, oil, salt and garlic and used as a flavoring in Chinese Szechwan cooking; also known as chile paste or chile paste with garlic.

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