Low fat cooking

Low fat cooking has become very popular as people realise the benefits of a healthy diet. It helps maintain correct body weight, reduces the risk of health problems, increases energy levels as well as improving your ability to cope with stress.

It is recommended to keep the daily fat intake to less than about 30%. For an average man, no more than 50-80g of fat per day is recommended, and no more than 40-60g for women.

The fat content of recipes can be greatly reduced by using low fat substitutes and healthy cooking methods.

Low fat cooking tips

• Use non-stick frying pans as very little fat is needed.
• Lightly spray tins, frying pans and food with cooking oil spray instead of oil.
• Purchase a wok and make stir-fries.
• In stir-fries and stews reduce the amount of meat by 1/3 and increase the amount of vegetables by 1/3.
• Select lean meat and trim off visible fat before cooking. Remove chicken and turkey skin.
• Eat more fish. It is high in protein, low in fats and contains lots of omega 3 fatty acids.
• Marinate meat and chicken in low fat marinades before grilling and barbecuing to produce tender, tasty, low fat meats.
• Cook casseroles one day ahead and cool completely in the refrigerator overnight. This makes it easy to remove the top layer of fat and it improves the flavour.
• When cooking crumbed meats, brown quickly on both sides in a small amount of oil and finish cooking on a tray in the oven.
• When cooking with pastry substitute shortcrust and puff pastry with a few sheets of filo pastry and spray lightly with oil spray.
• Many chicken or meat sauces can be made by reducing the pan juices and thickening with cornflour. Use skim milk in white sauces.
• Replace cream with light evaporated milk, and for a thicker sauce add a small amount of cornflour mixed wtih water.
• Replace whipped cream on desserts with equal quantities of ricotta and yoghurt mixed together.
• When more than one egg is required in a recipe replace a whole egg with 2 egg whites.