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Tips for The Low Fat Kitchen

Food Fitness. Nourish your body.

Try these tips for reducing fat in your daily diet and you may not even miss the original food ingredients!

  • Use a lettuce leaf, thin tomato slice or mustard on a sandwich and forget the butter, margarine or mayonnaise. If you like a little zip, add some mustard.
  • Leave out the oil and margarine many packaged foods recommend in the preparation.
  • Try skim milk in food preparation and cooking. There is virtually no taste difference when it is combined with other ingredients.
  • Substitute two egg whites for one whole egg in most recipes. The egg white has no fat or cholesterol.
  • Reduce the amount of oils and fats called for in most recipes by about one-half, with no change in the final product.

Low Fat Foods

  • In muffins and quick breads, substitute non-sweetened applesauce or other mashed fruit in place of up to three-quarters of the oils and fats called for in the recipe.
  • Vinegar can add snap to lower-calorie/lower-fat whipped salad dressing.
  • A shaker of Butter Buds Sprinkles to your cupboard and table; contains the flavor of butter without the fat. Mash them into potatoes or use them on hot, steamy foods, such as pasta, rice or vegetables, to take the place of butter, oils or higher-calorie spreads.
  • Reduce the fat per serving in your favorite casserole by adding more vegetables. For example, put more tomatoes and peppers in your chili; more mushrooms and less meat in your spaghetti sauce; and more celery and onion, and less mayonnaise in your tuna salad. Replace one of the meat or cheese layers in your lasagna with slices of zucchini squash. Salsa can stretch the calories and fat per serving in cheese dips, guacamole and potato toppings.
  • Try buying lower-calorie ingredients. Replace the regular versions of salad dressings used to make pasta salads, spreads and dips with their lower-calorie counterparts. Purchase reduced-calorie soups to make reduced-calorie casseroles and noodle/rice mixtures.
  • Always use nonstick cookware and baking sheets. Use cooking spray rather than oil or shortening to grease the pan.

Tips for healthier meal preparation:

  • Bake, broil or grill foods on a rack to drain fat away. Try the "indirect heat" method of grilling by placing the food away from the heat source. This results in better flavor and juiciness, keeps the meats tender and reduces the risk of forming carcinogens in an overly browned or charred top layer of the meat.
  • Stir-Fry. This is a popular cooking method because foods cook quickly, preserving precious nutrients. Use cooking spray in a pan or stainless stir-fry pan. Sprinkle the food with broth, soy sauce or water if it begins to stick.
  • Steam vegetables, leaner meats and delicate foods like fish. Steaming is an overlooked cooking method, which deserves some time in the spotlight! Place the food to be steamed with desired seasonings on a rack over boiling water, or use an Oriental steamer (available in many specialty shops). No fat is necessary and the foods will not dry out.

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