Low Fat Cooking Techniques and Substitution Guide

Slash the fat, saturated fat and cholesterol in any recipe by learning how to change the ingredients. You can also dramatically decrease the total calories, sodium and sugar in any recipe.


General Tips:

  1. Experiment with low fat cooking techniques such as baking, broiling, poaching and steaming instead of frying.
  2. Boost the fiber and nutrients by using whole grain products and vegetables more often.
  3. Take advantage of fat free and reduced fat products to save calories and fat without sacrificing flavor.
  4. Cut nuts, chocolate chips and coconut by 1/3 to 2/3 for further fat, calories and cholesterol savings.
  5. Braise-deglaze poultry, fish and vegetables to develop a rich brown color and sweet, intense flavor.
  6. 6. Steam vegetables, fish and poultry to slash fat and cholesterol.
  7. Use broth or juice soften vegetables instead of frying in oil and butter.
Butter or Margarine 1 tsp. dry butter flavor sprinkles or 4 tsp. for each ¼ c. fat in recipes
½ cup applesauce for each cup of oil or margarine in mixes.

Benecol™ or Take Control™ bread spreads or tub margarines

Cheese Try reduced fat cheese and decrease the amount in the recipe by 1/3 to
2/3
Cottage Cheese Fat free cottage cheese or fat free yogurt
Cream Cheese Fat free cream cheese, yogurt-cheese, tofu or fat free ricotta cheese
Cream Soup Vegetable or broth based soups. Or 1 cup nonfat yogurt + 1 TB cornstarch
and 1 cup celery, broccoli or other food = 1 cup cream soup.
Egg 2 egg whites or 1/4 cup egg product substitute
Flour Half white flour and half whole grain (wheat, rye, oat) flour for each
cup. Also use no more than 1 to 2 TB of oil for each cup of flour.
Gravy Au jus or broth, defatted
Ground Meat Meat substitute [soy or grain like burger crumbles], ground turkey meat
or breast or occasionally extra lean ground meat from the round, loin
or tenderloin.
Heavy Cream Evaporated skim milk
Herbs, fresh 1 tsp. dried herbs for each tablespoon fresh herbs
Light Cream Evaporated skim milk or fat free milk
Mayonnaise Fat free yogurt or half fat free mayonnaise and fat free yogurt
Oil or shortening Nonstick coating for sautéing and “frying.” Canola or olive oil for other uses
Peanut butter Reduced fat or natural-style with no added fat, salt or sugar. Use less
or mix with equal amounts of tofu or spreadable fruit.
Salt Omit and use spices of your choice. Avoid MSG, garlic or onion salt.
Soy Sauce Use reduced sodium soy sauce and use less. To further decrease sodium
mix reduced sodium soy sauce with equal amounts of water, sherry or vinegar.
Sour Cream Fat free sour cream, fat free cottage cheese or fat free yogurt
Sugar Reduce by 25 % and add more spices, extract & shredded veggies.
Unsweetened Baking Chocolate 3 TB cocoa powder + 2 teaspoons vegetable oil for each ounce baking chocolate.
White rice Brown rice, cracked wheat, kashi or wild rice.
Whole milk or yogurt Fat free milk (lactose reduced if lactose - intolerant) or non-fat yogurt

Comments

Post new comment

Similar

Vegan Diet Secrets: Becoming a Vegetarian

Vegan Diet Secrets: Becoming a Vegetarian A lot of vegans do not even know why they wanted to become vegans in the first place. Why are you a vegan? If you cannot answer this question in depth, then there's really no reason to follow a vegan

Delayed Brain Development for Children with Iron Deficiency

Delayed Brain Development for Children with Iron Deficiency Kids require different amounts of iron at various ages and stages.Iron is a nutrient that's an essential part of child's regular diet and is needed to make hemoglobin, the oxygen-carrying component

Low Glycemic Index Diet for Woman

Low Glycemic Index Diet for Woman The glycemic index of a food is the measure of how quickly blood sugar (glucose) rises after meals. In general, low-fiber foods containing simple starches, for example candy, have a higher glycemic

Vitamin E may Help Prevent Death from Cancer and Heart Disease in Middle-Aged Men Even Who Smoke

Vitamin E may Help Prevent Death from Cancer and Heart Disease in Middle-Aged Me Antioxidants such as vitamin E act to protect cells against the effects of free radicals, which are potentially damaging by-products of the body's metabolism. Free radicals can cause cell damage that

Why Would you Avoid harmful Trans Fat ? Should it be Banned Nationwide ?

Why Would you Avoid harmful Trans Fat ? Should it be Banned Nationwide ? Unlike other fats, trans fats are neither required nor beneficial for health. Eating trans fat increases the risk of coronary heart disease. For these reasons, health authorities worldwide recommend

Protein Supplements to Improve Health

Protein Supplements to Improve Health Protein Supplements to Improve Health Most of us find their source for protein by eating foods like eggs, cheese, milk, yogurt, vegetables, and meat. The recommended daily value is about 50g of

Fatigue for Cancer Chemotherapy ? Take L-Carnitine as Nutritional Supplement

Fatigue for Cancer Chemotherapy ? Take L-Carnitine as Nutritional Supplement Chemotherapy works by killing rapidly dividing cells. These cells include cancer cells, which continuously divide to form more cells, and healthy cells that divide quickly, such as those in your bone