Every August I make ratatouille. Zucchini is still coming in. Tomatoes and peppers are bursting on the scene. Fresh garlic and fragrant basil are in season and abundant.
JULIA KNEW THE SECRET.
I made my first ratatouille to rave reviews using a Julia Child recipe. Her version was spot on because she knew the secret so I just did what she said and used a generous hand and the best olive oil I could afford.
Julia made her mark in the 1960s and 1970s so she missed a head on collision with the fat phobic era that gripped our nation starting mid 1980s.
DECADES OF FAT PHOBIA IMPACTED RECIPE DEVELOPMENT.
By the time I went back to school to study nutrition in 1993, low fat was firmly entrenched. Manufacturers had already jumped on this bandwagon as noted in an article from 1993 in the The Washington Post. It took a little longer for recipe modification to take hold however.
In October 1998, Eating Well a magazine dedicated to healthy eating published a recipe for ratatouille. Enough olive oil was removed to get the calories from fat down to 33%. In other words about half the amount of olive oil as Julia called for in her recipe.
The most austere recipe I pulled up searching for low fat ratatouille was from 2008. This recipe substituted cooking spray for olive oil and successfully reduced the calories from fat down to an austere level of 10%.
LOW FAT HITS VEGETABLES ESPECIALLY HARD.
That’s because vegetables by weight are mostly water and water has no calories. Vegetables have lots of positives like fiber, some protein, sometimes sugars, and a rich array of vitamins, minerals, pigments, phytonutrients. Just not many calories.
Fats like olive oil are calorie dense so when the oil gets added to eggplant, zucchini, peppers, and tomatoes — all of which have practically no calories — of course most of the calories will come from fat. A well crafted ratatouille clocks in between 60 TO 70% calories from fat.
WE NEED A BETTER SCORING SYSTEM.
Vegetables, some of the healthiest foods out there, got punished when salt and oil were added just because vegetables are so low in calories. With all due respect to our regulatory officials, there has just got to be a better way
So I decided to keep an eye out for a better scoring metric. I discovered some research done at Oxford a decade or so ago that counts both negatives and positives. Then I adapted this approach to my own recipe analysis.
Ratatouille tastes much better made with salt (40% sodium) and lots of olive oil (13% saturated fat). Sodium and saturated fat currently count negative.
Ratatouille is mostly eggplant, zucchini, peppers, and tomato by weight (over 90%). Vegetables, protein, and fiber currently count positive.
The negatives are about equal to the positives with a slight edge to positives and that sounds healthy to my simplistic mind.
AUGUST IS MY MONTH FOR CELEBRATION.
August is the optimal month for ratatouille. August is the month Julia was born. And August is the month I finally figured out how to score ratatouille healthy.
Or you message me via LinkedIn or Facebook and I’ll send you my recipe.