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September 15, 2007
Paper Scraps Vol 13 : Easy Ways To Cut The Fat In Your Diet
I came across these little gems in a free supplementary cookbook. These little pieces of advice not only stir your culinary imagination, they also promote a healthier eating habit.
* Choose extra-lean cuts of meat and trim off any visible fat [ahh .. we all know how yummy the crispy skin on those chicken legs can be, indulging once in a while is no crime, but make trimming skin and fat off the meat a regular habit]
* If using ingredients such as anchovies, olives or sun-dried tomatoes preserved in oil, always drain them off well on a paper towel.
* Go easy on garnishes. They can add a surprising amount of fat to your diet. For instance, a single tablespoon of pine nuts contains 14g of fat; flaked almonds contain 12g; croutons contain 8g and ordinary creme fraiche contains 6g.
* Do not garnish soup with high-fat cream, fried croutons or bacon. Choose finishing touches that look appetising without piling on the fat, such as sprigs of fresh herbs or a few pretty salad leaves. Emphasise on the key ingredient by using carrot shreds on carrot or vegetable soup, prawns with a seafood soup.
* To make "creamy" soups, add potatoes or white beans to the soup while its simmering. Then purée before serving.
* Instead of using a roux made with butter, thicken sauces with cornflour or arrowroot, mixed to a paste with skim milk, low-fat yoghurt, stock or water.
* Accompany grilled fish, poultry and meat with salsas made from fresh fruit and vegetables instead of creamy sauces or high-fat gravy.
* You can substitute two egg whites with one whole egg in baking. The whites which have no fat can be whisked together to make a lovely, light sponge.
* Instead of greasing baking trays, use baking paper to line them and prevent food from sticking. Purée fresh fruit to make dessert sauces that are as luscious as cream.
* Mash potatoes with some low-fat yoghurt, cooked celeriac or parsnip for extra flavour and they will not need butter or cream. Infuse a crushed clove of garlic in some hot skim milk while the potatoes are cooking, then beat into them to make a tasty mash.
* Split your jacket potato open and squeeze over lots of lemon juice and freshly ground black pepper for a strong, fat-free flavour.
* If you want a cheese topping, a little grated Parmesan goes a long way when mixed with breadcrumbs or herbs.
* Spread marmalade or jam straight onto your toast - you will soon find that you do not miss butter. Skip adding butter on baked beans and toast, scrambled eggs or grilled tomatoes. If required, spread sandwiches with a little low-fat mayonnaise.
* Cut the fat in some cake and dessert recipes by replacing up to half the amount of butter, margarine or vegetable oil with dried fruit purée. Look for ready-made prune purée or prune spread in health food stores. Dried apricot, apple, banana and date purées are other excellent fat substitutes as they add the flavour and moisture that would otherwise be supplied by fat.
Posted by Gel at September 15, 2007 7:05 PM
