In an era in which pizza and potato chips are seemingly always within reach – and when pints of ice cream in every flavor imaginable line grocers’ freezers – it’s easy for consumers to be unhealthy. But restaurants and CPG brands can do their part to create a healthy populace by utilizing a few easy-to-find ingredients, according to culinary expert Dennis Littley, creator of the Ask Chef Dennis website.
“The key is to find ingredients that excite you … start small and experiment,” said Chef Dennis, who has more than 40 years of professional experience.
According to a survey by Ask Chef Dennis, 72% of Americans admit they rely on convenience foods like takeout because they lack time and know-how in the kitchen. To offer their customers’ a much-needed assist, food brands can utilize healthier-for-you ingredients such as the following:
Sweet potatoes
For those striving to create healthier dishes without sacrificing flavor, sweet potatoes are an ideal place to begin. Sweet potatoes, after all, are packed with vitamins A and C, and fiber. Regular fries can be swapped for baked sweet potato wedges. Sweet potatoes can also be mashed into a creamy purée as a side dish.
“Sweet potatoes are one of the most versatile and naturally sweet ingredients you can use,” said Chef Dennis. “Kids love them, and they’re an easy way to add fiber and vitamins.”
Chickpeas
An easy way to elevate meals is by utilizing chickpeas, which are high in protein and fiber. The legumes can be roasted with spices or blended into hummus as part of dip or sandwich spread. They can be great when added to soups or stews, too.
“Chickpeas,” Chef Dennis said, “are budget-friendly, easy to cook with, and add a satisfying crunch or creaminess depending on how you prepare them.”
Miso
This time-tested Japanese ingredient is a paste made from fermented soybeans, meaning its packed with probiotics. Miso can be stirred into broths or soups for a savory boost, or whisked into salad dressings or marinades to add a depth of flavor.
“Miso is an ingredient everyone should experiment with,” Chef Dennis said. “It adds restaurant-quality flavor to dishes with just a spoonful.”
Zucchini
Zucchini’s mild flavor and texture allow it to serve as a pasta alternative, or even as an element of batters for muffins or pancakes. Slices can also be added to stir-fries or soups.
“It’s so versatile – whether it’s zoodles or hidden in baked goods, you’re boosting nutrition without compromising flavor” when cooking with zucchini, Chef Dennis noted.
Tahini
A creamy paste made from sesame seeds, tahini is packed with protein, healthy fats, and minerals like calcium. It can be drizzled over roasted vegetables for a nutty finish. Tahini can also be mixed into a dressing or the increasingly popular grain bowl. It pairs especially well with chicken, Chef Dennis noted.
“Tahini is such a dynamic ingredient,” the chef said. “It brings richness and depth to dishes. Plus, it’s so easy to work with.”
The Food Institute Podcast
When it comes to data in the food-away-from home sector, what are the major challenges and opportunities companies are facing today? Tibersoft’s Chris Hart joined The Food Institute Podcast to discuss how collaboration and data interoperability will be a key theme for the foodservice sector in the years to come.
