[Amelia]

If you thought low fat food was boring and bland, think again! A little imagination and creativity goes a long way in whipping up food that does not compromise on taste but is low on fat. After the festive and holiday season, most of us would be looking for low fat cooking tips to incorporate into our daily lifestyle. Its simple…a few vital changes...that’s all it takes!




Tips on Low fat cooking

Before we delve deep into this, bear in mind that not all fats are equal. Eschew saturated fats which are not always from animal source (like lard, red meat and butter). They can also come from palm or coconut oil. Equally it is prudent to skim past hydrogenated trans-fatty acids which are found in every day food like French fries and dough nuts. Ideal fats for inclusion include mono unsaturated and poly unsaturated fats found in nuts and vegetable oils like olive, safflower, corn and soy. As we have covered elsewhere in this collection of healthy food articles, include Omega 3 fatty Acids found in seafood, flax seed and cod liver oil.

* Select lean meat cuts and trim off visible fat
* Replace saturated fats with healthier options such as margarine or unsaturated vegetable oils
* Steam vegetables in a steamer or microwave.
* Incorporate boiling and broiling and baking instead of frying. Use a rack to drain off fat
* You can whip up vegetable puree sauces to accompany the meat instead of creamy sauces.
* Use cooking sprays instead of oil
* Use stock for cooking instead of oil
* Thicken gravies with milk or broth blended with flour.
* Reduce the use of canned and dried soups as they are high in salt and preservatives
* Stir fry vegetables in homemade broth.
* Make your own salad dressing instead of buying one.


Go easy on fats and watch your waistline respond too. You can add herbs and spices to your cooking for new and subtle flavors. Simple substitutions while cooking can go a long way in creating a low fat diet plan. Use fat-free milk instead of whole milk. Use low-fat cottage cheese or low fat yogurt instead of cream. You can use evaporated skim milk for cream in recipes for soups and sauces.

You can thicken your soups with low-fat yogurt and still enjoy yummy creamy soup. Snack on pretzels or low fat crackers. You can pop corn with herb seasoning or opt for angel food cake. Incorporate more leafy and dark green vegetables. Include deep yellow and colored fruits and vegetables.

Low fat food

Always read food labels to check the caloric value and the percentage of fat. Use good quality cookware so that you can keep oil usage to the minimum. Don’t go overboard on greasing baking dishes. Use non-stick baking paper or grease lightly. Use egg whites instead of yolks when you cook. Opt for sourdough, whole wheat and rye breads instead of white bread and dinner rolls.

Keep off the sauce and cheese while at fast food joints. Avoid pizza toppings such as extra cheese and sausage and pepperoni. You can choose sandwiches made of whole grain bread and make it healthier with alfalfa sprouts, shredded lettuce, onions, tomatoes and peppers. Go in for low fat milk drink or fruit juice. Keep sodas at bay if you are on a low fat diet.

[Amelia]

some low-fat recipes

Broccoli Salad with Creamy Feta Dressing

Finely chopped raw broccoli is tender and mild - here it’s tossed with a creamy dressing, meaty chickpeas and sweet bell pepper.
Ingredients:

* 1/3 cup crumbled feta cheese
* 1/4 cup nonfat plain yogurt
* 1 tablespoon lemon juice
* 1 clove garlic, minced
* 1/4 teaspoon freshly ground pepper
* 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
* 1 7-ounce can chickpeas, rinsed
* 1/2 cup chopped red bell pepper

Preparation:

1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

Pork Chops with Orange & Fennel Salad

Fennel-crusted pork chops with a warm citrus-and-fennel salad is a terrific antidote to a dreary winter day. Serve with crusty whole-grain bread or brown rice.
Ingredients:

* 3 navel oranges
* 1 teaspoon lemon juice
* 1/2 teaspoon sugar
* 1/2 teaspoon cornstarch
* 1/2 teaspoon salt, divided
* 4 4-ounce boneless pork chops, 1/2 inch thick, trimmed
* 2 teaspoons fennel seeds, roughly chopped or coarsely ground in a spice grinder
* 1/4 teaspoon freshly ground pepper
* 1 tablespoon extra-virgin olive oil
* 1 large fennel bulb, cored and thinly sliced
* 1 shallot, chopped
* 3 cups watercress, or arugula, tough stems removed

Preparation:

1. Remove the skin and white pith from oranges with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice in the bowl before discarding membranes. Transfer the segments with a slotted spoon to another bowl. Whisk lemon juice, sugar, cornstarch and 1/4 teaspoon salt into the bowl with the orange juice. Set aside.
2. Season pork chops on both sides with fennel seeds, the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add the chops and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
3. Add sliced fennel and shallot to the pan and cook, stirring, for 1 minute. Add watercress (or arugula) and cook, stirring, until it begins to wilt, 1 to 2 minutes more. Stir in the reserved orange segments, then transfer the contents of the pan to a platter.
4. Add the reserved orange juice mixture and any accumulated juices from the pork chops to the pan. Cook, stirring constantly, until slightly thickened, about 1 minute. Serve the pork chops on the fennel salad, drizzled with the pan sauce.