Tuesday Tip: Eat Light/Avoid Fat

1 02 2011

We’ve got a lot to share with you today, so I’ll just jump right in. Besides, I think the title says it all, no?

  • Use cooking sprays instead of oils or fats to grease pans.
  • Avoid saturated fats (butter, lard, oils, margarine, shortening). Look for products with vegetable oils or those that are labeled “fat free.”
  • Buy nonstick cookware. It cuts down on the need for oil.
  • Measure your oils when sauteeing or such. Most calls only for 1 or 2 teaspoons, but if you’re guilty of eyeballing it, you could be using a lot more than necessary.
  • Make marinades with wine, broth, juices instead of oils.
  • Make salad dressings with juice, sour cream, yogurt, or half-and-half for oil.
  • Refrigerate your canned broth overnight, then easily lift the congealed fat off the top. This also works with soups if you’ll make them a day in advance.
  • Thicken sauces with cooked vegetable puree (yum… also adds more flavor)! We Southerners love our roux, but the extra veggies add much needed vitamins.
  • Choose low-fat dairy products. This can make a big difference for not much taste sacrifice, especially if you’re only using them for cooking, using in cereal, etc. Also, non-fat evaporated milk adds texture to sauces without the extra calories. (You can freeze excess in ice cube trays for use later, if you have more than you need.)
  • Choose cheese that are made from non-fat or low-fat milk. You can also find cheese that is low-sodium.
  • Do remember that our beloved fat does add texture to dishes, so when you’re subbing out, don’t do it in more than one place, so as not to affect the flavor. Or, you can just use half-and-half or whole milk in place of whipping cream, taking it down just one step. You wouldn’t want to go all the way down to skim milk in this case, so the taste won’t suffer.



One response

18 02 2011
Food Friday: Sprouts « Sweet Iced Tea

[…] folks, don’t go thinking I’ve gone all Californian on you — talking about eating light and portion controls. And now, with the sprouts! Hey, just today I made up a tray of something […]

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