How to avoid trans fats in your favorite recipes

When I grocery shop I pay pretty close attention to the nutrition labels, especially the line that lists trans fats. Those are the hydrogenated fats, the ones the Food and Drug Administration mandated food manufacturers reveal since research found them to have no health benefit and contribute to a list of health woes.

Since the 2006 mandate, many companies dropped trans fats from their ingredients instead of wearing the trans fat number like a scarlet letter. Yet, on a recent trip to the store, I was dismayed to discover several products that still contain more than a little trans fat.

Case in point: Pillsbury White Chunk Macadamia Nut Big Deluxe Classics. Found in the refrigerated dough aisle, each cookie - yes, just one, - delivers 2 trans fat grams and an amazing 180 calories.

Homemade cookies take a little longer to make, but substituting drained applesauce for half the fat produces delicious lower-calorie cookies with zero trans fat. (Just don't use stick margarine or vegetable shortening in the batter.)

While in the refrigerated section, I also came across Pillsbury Perfect Portions Buttermilk Biscuits. One biscuit, about 2 ounces worth, delivers 170 calories and 7 fat grams, with 3 grams coming from trans fat. I say skip the biscuit and substitute a slice or two of whole-grain, high-fiber, no trans fat bread at mealtime.

If you sometimes turn to a boxed dinner, steer clear of Kraft Macaroni and Cheese, the one where you add 4 tablespoons of stick margarine. Made that way, a single serving brings more than 400 calories, 19 fat grams and 4 trans fat grams to the table - that's twice the recommended daily trans fat intake.

You can make that mac and cheese and eliminate trans fat by replacing that margarine with 6 tablespoons nonfat or 1 percent cottage cheese. Then, use 50 percent more skim milk than whole milk. When the mac & cheese gets hot, the cottage cheese melts (just like regular cheese); delivering a bigger cheese flavor punch and banishing all possible trans fat.

To dodge trans fats, avoid nondairy coffee whitener. Even though the label might read "trans fat free" it can contain up to 0.49 grams trans fat. If you spy "hydrogenated" or "partially hydrogenated" on the ingredient list, put it back and grab half-and-half. Sure, there's saturated fat in half-and-half, but there's saturated fat in coffee whitener, too.

Measure for measure, there's usually less fat and calories in half-and-half and no trans fat. Or use whole milk and cut calories and fat even further.

Buy trans fat free margarine, such as Smart Balance. Read margarine's ingredients list to make certain you don't see "hydrogenated" or "partially hydrogenated." Or, look for squeeze margarines that generally have fewer trans fats than stick margarine.

And remember, just because the label reads "cholesterol free," "low cholesterol" or "vegetarian" doesn't mean its trans fat "free." Only "fat free" on the label means no trans fat.

Try this recipe: At this time of the year, I can find all the ingredients, even honey, for my homemade corn relish at my local farmers market. It's easy to put together and makes enough that you can enjoy some now and later.

• Don Mauer welcomes comments, questions and recipe makeover resquests. Write him at don@theleanwixard.com.