Cooking and eating is the topic of most of my days, but the thing that I like to share with you today is how to manage cooking in a healthier manner that doesn’t require you to give up on flavor and still help you stay healthy and fit. I know that the word low-fat is not so attractive to some of you; and then again to some of you it might be just what you are looking for. I love that you can actually cook and eat low-fat and all you are giving up is the extra fat that your body doesn’t need. Now, I think that your body does need fats, but there is a difference between good fats and unnecessary fats. Let’s discuss this.
For instance, I think that grilled fish and chicken is more tastier than it cooked in a pan with oil, you give up on the fat because when you grill it the fat drains, hence making it less fat and the taste is delicious.
I also love lactose-free non fat or low-fat milk vs. the whole regular milk, the flavor is pretty much the same and all I am giving up on is fat.
Also I like to make my own buttermilk at home, by using the low-fat milk and lemon, it works exactly the same way but way less fat.
This is what I mean by giving up on fat but not on flavor. Things are yummy cooked the right way, we don’t have to get scared of fat, but we can learn to select it.
For example, I love almonds and walnuts, they are high in fat but all extremely good for you, so I eat them.
I love avocados, also fat. I love to use olive oil, also fat and I do like some good old Parmigiano Reggiano and will never eat any fake low-fat version, the real one is good for you and there is no substitute in my book.
So to follow are some tips on how to cook low-fat. Enjoy!
1) Grill, broil, bake, braise, steam, poach, slow-cook, and microwave foods instead of frying them. Sautéing is ok with minimal amounts of oil (preferably extra virgin olive oil or coconut oil), or use nonstick spray.
2) Choose chicken or turkey sausages or burgers instead of pork or beef sausages or burgers.
3) Choose extra-lean meat and skinless chicken breasts, and remember to trim all visible fat from meats.
4) Substitute most meat dishes each week with fish or vegetarian meals.
5) Use one egg and two egg whites per person in your favorite egg dishes or cakes; or cut fat and cholesterol completely by using egg substitute. Or also substitute 2 egg whites for one whole egg or 3 egg whites for 2 eggs.
6) Substitute whole milk for non fat or low-fat milk.
7) Oven-fry, bake or boil potatoes instead of making or buying French fries.
8) Choose reduced fat sour cream or yogurt instead of full-fat versions for stews, dips, spreads, and dressings.
9) Replace some of the fat in baked goods with applesauce, plain nonfat yogurt or low-fat buttermilk. (to make your own buttermilk: 1 cup low-fat milk mixed with 1 tbsp. lemon juice fresh).
10) Use reduced fat or fat-free cream cheese instead of the regular version for cheesecakes.
11) Use evaporated skim milk in place of light or heavy cream in soups and sauces.
12) Use fat-free chicken broth or fat-free milk in mashed potatoes, soups, gravies and stews
13) As a healthy alternative to frying, coat meat or veggies in egg whites then use bread crumbs and bake in the oven.
14) Cook fish in parchment paper or foil to seal in the flavor and juices.
15) Instead of eating potato chips, substitute pretzels, pita chips, or raw fruits and vegetables.
16) Rinse canned foods such as tuna, beans, and vegetables before using to wash away excess sodium or oil.
17) Thickening the sauce with cornstarch instead of a traditional butter-flour mixture.
18) Season vegetables with herbs and spices rather than sauces, butter or margarine.
19) Cook with lemon juice or herbs — these add flavors to food such as vegetables without adding fat.
20) Use mustard as a sandwich spread in place of margarine or mayonnaise. Or use healthy fats such as nut butters on your toast.