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Using Evaporated Milk
Recently one of our subscribers wondered about how to use evaporated milk in recipes...and she even wondered if it was a good idea to eliminate dairy products to help lose weight. Here are the helpful replies other readers supplied:
Shirley says:
"To replicate whole milk, evaporated milk should be mixed with equal parts of water. We more often use filled milk, also to be mixed with water, but doesn't have the odd flavor of evaporated milk. You might also consider freezing the rest of a quart of whole milk in portion sizes that you would use. It takes quite a while to thaw and needs to be shaken after thawing but works well.
Mary-Lynne writes:
"In response to your reader who said she cut out milk in her diet because they were gaining weight. My question, as a dietitian is, why not use skim/1% milk and drink only 2 - 8 oz glasses a day as recommended for an adult. That provides 160/200 kcal and no fat/minimal fat for the 1%. If she is adding evaporated skim to food preparation, the added amount is minimal per serving unless she is doing a lot of baking, in which case I question if that is where they are getting the excess calories to cause weight gain. I often recommend to my patients on a low fat diet, to use evaporated skim milk in sauces, soups and gravies. That way they are avoiding the excess calories from fat. My advice is to see a registered dietitian before cutting out important food groups in your diet."
Easy Evaporated Milk Mashed Potatoes
Jude sent in this recipe using evaporated milk:
Carnation Mashed Potatoes
6 medium (about 2 pounds total) potatoes, peeled and cut into 1-inch chunks
1 cup CARNATION Evaporated Milk
1/4 cup (1/2 stick) butter or margarine
Boil potatoes as normal. Once done cooking, add the evaporated milk and butter or margarine, plus salt and pepper to taste.
Powdered Buttermilk
Submitted by Beth:
One idea for getting richer flavor with lower fat milk is to use powdered buttermilk. It's great in mashed potatoes, but is low in fat. Being powdered, one can make up just the amount desired, so no worry about waste.
Deb says:
"Although I have never been a registered dietician, I have been studying nutrition since the early 1970's. When people cut too much fat out of their diets, they inhibit the absorption of the fat soluble vitamins, namely A, D, E, and K. A certain amount of fat is needed during a meal for the body to properly absorb these very essential antioxidants/nutrients. This is one of the main reasons multi or even single dose vitamins direct them to be "taken with a meal."
Recent research has also shown that drastically lowering one's fat intake may lead to cravings of fat containing foods and the possible overconsumption of fat and or transfatty "bingeing." Transfats are just starting to be listed on nutrition labels. "
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