"Diet" food doesn't have to be boring! - 2
Yesterday I started discussing ways of keeping food healthy but tasty while losing weight. (Dana always has some good choices so be sure and check her recipes regularly.) Today and tomorrow I am going to cut the fat and keep the flavor in your foods. Here's how:
- Use a spray oil (I prefer olive oil over canola oil). You can even make your own by using a spray bottle and then mixing a tablespoon of water in with the oil.
- Purchase lean cuts of protein. This means that one ounce of protein should only contain three grams of fat or less. Standards vary on products determining if they are low fat or light. Obviously you want to always trim any visible fat.
- The best preparation method of cooking is to bake, grill (with a rack), braise, steam, poach, or slow cook instead of fry. Sauteing is alright if you use only minimal amounts of oil. (I often see people use up to a half a cup of oil and then say they only use a "little bit" of oil! One teaspoon of oil per serving is usually adequate.) If you are cooking items without breadings you can cook food in a low sodium broth or wine; add oil in the last minute of cooking to preserve nutrients yet add some richness.
- Drain any fat after cooking, blot any excess fat with a paper towel or allow food to cool and skim fat off of any sauces.
- If you must coat something prior to cooking, use wholegrain breadcrumbs rather than a batter then bake instead of fry. Frequently you can take the skin off (chicken especially) before coating in the breadcrumbs.
- In egg dishes or cakes use one whole egg and two egg whites to substitute for two eggs. Or just use the egg substitutes.
- If you can't live without an occasional creamy casserole dish or creamy soup you can try the fat free evaporated milk, Fage Greek yogurt (the non fat and low fat versions are deliciously rich!) or even a blended tofu (just make sure you season it well. It's amazing how great tofu can blend in on a well seasoned dish).
More tips on low fat cooking tomorrow.
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Posted by: hideyuki umemura | Aug 12, 2008 1:48:57 PM
Hello, hideyuki.
Health and diet, may not be interested,
Surfing the site.
Also, coming around, thanks.
My site, it's coming.
please link to this site.
http://happy-healthy-diet.blogspot.com/
Posted by: hideyuki umemura | Aug 13, 2008 1:13:43 PM
Hello, hideyuki.
Health and diet, may not be interested,
Surfing the site.
Also, coming around, thanks.
My site, it's coming.
please link to this site.
http://happy-healthy-diet.blogspot.com/
