Tip Of The Week: Healthy Cooking

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Tip 4: Low-fat cooking

Low-fat cooking has come a long way. In fact, many of your high-calorie favourite foods have a tantalizing, healthier equivalent in a low-fat type.

If done correctly, bite for bite, low-fat cooking can be as generous in flavour as its high-fat version. And once you (and your body) have begun to relish the benefits of a low-fat menu, chances are you'll turn low-fat cooking into a lifestyle for good!

This week healthy cooking tip will help you cook meals worthy of a high-class wellness spa. In practically no time, you'll see how simple and fun it is to cook lean  on Cholesterol, saturated fats, and trans fatty acids, and get your cooking regimen in gear. 

Here are simple techniques for no-stress, no-fuss, and delicious low-fat cooking;

• Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.If you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush. Measure your cooking oil with a teaspoon rather than pouring it. Add just one teaspoon per serve.

• Instead of deep-frying potatoes, plantain, meat, fish, yam etc. try “air frying” using air frying machine, halogen oven or even the traditional oven using little or no oil.

• Use unsaturated margarine instead of butter, dairy blends, lard, copha or cooking fat.

• Reduce the amount of margarine or oil used or leave out if possible (such as on bread).

• Reduced fat or light spreads are lower in calories and great for spreading but sometimes not good for cooking.

• Use low-fat yoghurt, low-fat milk, evaporated skim milk or corn starch instead of cream in soups or sauces.

• Trim all visible fat off meat before cooking and remove poultry skin. 

• When browning vegetables, rather than adding the oil first to the pan, put them in a hot pan then spray with oil. This reduces the amount of oil the vegetables will absorb during cooking. An alternative to this method is to cook them first in the microwave, then crisp them under the grill for 1-2mins.

• Use salsas, pesto, chutneys and vinegars in place of butter, sour creams and creamy sauces.

• Use ricotta, cottage cheese, avocado, hummus or unsalted nut spreads as an alternative spread on bread for variety.

• After cooking, cool meat stock/broth or casserole/stew so that any fat hardens on the surface. Skim this off before reheating, thickening or use for other recipes.