10 Easy Ways To Low Fat Cooking Daily Routine
Have you ever thought about losing weight by eating, 10 Easy ways to Low Fat Cooking Daily Routine?
How much Fat Do We Need?
Everyone has different nutritional and energy needs. The average man needs 2500kcal a day; the average women 2000kcal a day. Most of our fat, meanwhile, should come from unsaturated sources.
Almost every recipe on different recipe or health channels as BBC vegetarian is followed by nutritional analysis of an average serving. This is because fat provides 9kcals per gram – nearly twice as many calories per gram as carbohydrate and protein, which provide 4kcals. In some products, the fat contains can look deceptively low if measured purely by weight.
Working It Out:
When calculating whether a meal is high or low in fat,it can be misleading to take a single dish in isolation.By serving a high-fat dish such as cauliflower cheese with a low-fat accompaniment, such as generous helping of salad or vegetables,or a hunk of wholemeal bread, you should probably balance the meal as medium fat.
- Low Fat Food or on product labels aim for
- Fat and protein levels that balance out at an overall medium – keep saturated fat consumption as low as possible;
- Low salt and added sugar; good for low fat
- Medium to high levels of fibre;
- Plenty of complex starchy carbohydrates for energy.
10 Easy Way to Low Fat Cooking:
- Use your common sense: think about how much – or how little – oil you really need. Could you cut down? Instead of frying or roasting, frill or griddle food; steam, poach or microwave; bake wrapped in non-stick paper or foil.
- Use non-stick frying pans or a griddle and just brush lightly with oil if essential to stop food sticking.
- Use an oil and water spray when greasing dishes and pans, made up of one part oil to three parts water.
- Sweat food instead of sautéing, so you will extract maximum flavour. Put a tiny amount of oil in the pan with the vegetables, cover and cook slowly for 5-10 minutes, shaking the pan and occasionally,so they gently braise in a mixture of the oil and the steam.
- Drain or bolt fried food on kitchen paper to remove excess oil.
- Avoid sauces with a fat and flour Roux. Thicken with cornflour blended with a little water, stock or milk. Stews and soups can be thickened by adding rice or lentils or potatoes and crushing them into the sauce, or by pureeing some of the liquid and vegetables together.
- Cooking with cheese? A small piece of strongly flavoured cheese, such as Parmesan, can go a long way. Mozzarella is naturally only 20 per cent fat and good for pizzas. Ricotta, meanwhile, is around 15 per cent fat, and its soft texture is good in dips and sauces, as well as sweet and savoury dishes.
- Don’t make salads high in fat by using an oily dressing. A simple drizzle of balsamic or flavoured vinegar )or lemon or lime juice or soy sauce) can be just as delicious. Try a milder vinegar such as rice or sherry vinegar so you don’t need as much oil to tone down the acidity.If you must have oil, choose a full-flavoured extra virgin olive oil. If it`s the olive flavor you can`t resist, add finely chopped olives instead.
- Go easy on mayonnaise-based salads.Use low- or no-fat Greek yogurt or fromage frais-based dressing instead. Add a dash of mustards, garlic or fresh herbs to boost the flavor.
- Use polyunsaturated fat in baking, eg, sunflower or soya oil, for pastry or cakes. Use filo pastry instead of puff, and breads croutons to top casseroles instead of pastry or dumplings.