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Lighten Up! 10 Tips to Lighten Up Your Recipes
by
Kristi Rimkus
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%20thinking%20you%20can%20eyeball%20the%20amount,%20you%20will%20most%20likely%20double%20the%20oil%20the%20recipe%20requires.%20This%20can%20potentially%20add%20another%20240%20calories%20to%20your%20dish%20and%2027g%20of%20fat!%20Remember%20that%20good%20fats%20like%20olive%20oil%20are%20an%20essential%20part%20of%20any%20healthy%20diet,%20so%20don%E2%80%99t%20eliminate%20them%20completely.%3C/p%3E%3Cp%3ELight%20saute%20your%20food.%20Do%20this%20by%20using%20half%20the%20amount%20of%20fat%20called%20for%20in%20a%20recipe,%20then%20as%20the%20pan%20begins%20to%20dry,%20add%20a%20tablespoon%20or%20two%20of%20low%20sodium%20chicken%20or%20vegetable%20broth.%20Don%E2%80%99t%20add%20too%20much,%20or%20you%20will%20steam%20your%20food%20and%20not%20saute%20it.%3C/p%3E%3Cp%3EUse%20low%20sodium%20versions%20of%20any%20foods%20you%20purchase.%20Buy%20low%20sodium%20broths,%20and%20canned%20goods%20like%20tomatoes%20and%20beans.%20They%E2%80%99ll%20cost%20a%20few%20pennies%20more,%20but%20are%20far%20better%20for%20your%20health.%20Too%20much%20sodium%20in%20the%20diet%20is%20a%20big%20contributor%20to%20hypertension.%3C/p%3E%3Cp%3EReplace%20full%20fat%20versions%20of%20dairy%20products%20with%20low%20fat,%20or%20fat%20free%20versions.%20There%20are%20some%20fat%20free%20dairy%20products,%20like%20sour%20cream%20(in%20my%20opinion),%20that%20just%20don%E2%80%99t%20have%20the%20same%20flavor%20as%20their%20low%20fat%20cousins.%20According%20to%20caloriecount.about.com%202%20tablespoons%20of%20fat%20free%20sour%20cream%20has%2025%20calories%20and%20.5g%20of%20fat.%20Light%20sour%20cream%20has%2040%20calories%20and%202.5g%20of%20fat.%20The%20choice%20is%20really%20yours.%20Compare%20labels%20and%20taste%20test%20brands%20until%20you%20find%20one%20that%20works%20for%20you.%20You%E2%80%99ll%20still%20save%20calories%20over%20the%20full%20fat%20product.%20Full%20fat%20sour%20cream%20can%20have%20as%20much%20as%2060%20%E2%80%93%2070%20calories%20and%205g%20of%20fat%20in%20a%20serving.%3C/p%3E%3Cp%3EReplace%20full%20fat%20versions%20of%20condiments%20like%20mayonnaise%20with%20low%20fat,%20or%20fat%20free%20versions.%20Find%20a%20brand%20you%20like%20and%20stick%20with%20it.%20One%20tablespoon%20of%20full%20fat%20mayonnaise%20has%2090%20calories%20and%2010g%20of%20fat.%20The%20same%20serving%20of%20fat%20free%20mayonnaise%20has%20approximately%2011%20calories%20and%20.4g%20of%20fat.%20That%E2%80%99s%20quite%20a%20difference!%3C/p%3E%3Cp%3EUse%20fruit%20purees%20in%20baked%20goods%20to%20replace%20half%20the%20fat%20called%20for%20in%20the%20recipe.%20You%20don%E2%80%99t%20even%20have%20to%20make%20them%20yourself.%20I%20purchase%20organic%20baby%20food%20purees%20for%20pennies.%20My%20baked%20goods%20come%20out%20moist%20and%20tender,%20and%20I%E2%80%99m%20adding%20a%20bit%20more%20nutrition%20to%20the%20recipe%20as%20well.%3C/p%3E%3Cp%3EAdd%20shredded%20veggies%20like%20carrots%20and%20zucchini%20to%20dishes%20that%20will%20%E2%80%9Chide%E2%80%9D%20them.%20An%20example%20would%20be%20spaghetti%20sauce.%20They%E2%80%99ll%20cook%20down%20to%20nothing,%20but%20add%20extra%20fiber%20and%20nutrition%20to%20the%20dish.%20In%20the%20world%20of%20weight%20loss,%20fiber%20is%20a%20good%20thing%20because%20it%20adds%20bulk%20to%20the%20dish,%20and%20keeps%20you%20feeling%20full%20longer.%3C/p%3E%3Cp%3EIn%20meat%20and%20veggie%20recipes,%20reduce%20the%20amount%20of%20meat%20called%20for%20by%20just%20a%20bit,%20and%20replace%20the%20meat%20you%20cut%20from%20the%20recipe%20with%20extra%20veggies.%20An%20example%20would%20be%20a%20chicken%20stew.%20You%20would%20reduce%20the%20chicken%20called%20for%20in%20the%20recipe%20by%201/3,%20and%20add%201/3%20more%20veggies%20to%20replace%20the%20chicken.%20The%20more%20vegetables%20in%20the%20dish,%20the%20more%20filling%20and%20lighter%20in%20calories%20(as%20long%20as%20you%20use%20the%20suggestions%20in%20this%20post).%20Don%E2%80%99t%20assume%20that%20if%20you%20add%20vegetables%20to%20the%20dish,%20but%20use%201/4%20cup%20of%20oil%20sauteing%20them,%20that%20you%E2%80%99re%20in%20the%20clear.%3C/p%3E%3Cp%3EMake%20your%20own%20bread%20crumbs.%20I%20use%20whatever%20brand%20of%20light%20whole%20wheat%20bread%20is%20on%20sale%20at%20the%20time.%20The%20bread%20usually%20has%20less%20than%2050%20calories%20per%20slice,%20as%20opposed%20to%20the%20average%20bread%20at%20110%20calories%20or%20more%20per%20slice.%20It%20is%20true,%20that%20the%20slices%20are%20usually%20smaller,%20but%20I%20find%20I%20can%20make%20a%20sandwich%20or%20bread%20crumbs%20just%20fine%20and%20save%20a%20few%20calories.%3C/p%3E%3Cp%3EUse%20lean%20cuts%20of%20meat%20and%20be%20sure%20to%20trim%20excess%20fat.%20Do%20your%20homework.%20Don%E2%80%99t%20assume%20that%20ground%20turkey%20is%20leaner%20than%20ground%20beef.%20Often%20times%20ground%20turkey%20is%20made%20from%20all%20parts%20of%20the%20turkey,%20so%20it%20has%20a%20higher%20fat%20content%20than%20a%20very%20lean%20ground%20beef.%20This%20article%20from%20the%20Mayo%20Clinic%20on%20how%20to%20choose%20lean%20poultry,%20pork%20and%20beef%20is%20a%20great%20place%20to%20start.%3C/p%3E%3Cp%3EI%20hope%20you%20find%20these%20healthy%20cooking%20tips%20useful,%20and%20they%20start%20you%20off%20on%20a%20new%20year%20of%20cooking%20light!%3C/p%3E%3Cp%3EHappy%20cooking!%3C/p%3E%3Cp%3EKristi%3C/p%3E%3Cp%3ELast%20updated%20by%20Kristi%20Rimkus%20at%20January%2013,%202014.%3C/p%3E){kind=link}