Articles
Skimming off the Fat
Many people are dining out or purchasing food ready to eat on a frequent basis. If this is 2 or 3 times a week, this will significantly increase the fat content of the diet. Watch for fried food, rich sauces, salad dressing and desserts. Compare the difference in fat depending on how potatoes are prepared . Choose to bake at home, purchase low joule dressings or ask for the dressing or sauce separate when dining out. Watch for the hidden fat in cooking and baking.
Fried Food
Food that is traditionally fried eg chips, nuggets, spring rolls, battered fish or chicken are very high in fat. These adapt very well to being sprayed lightly with oil and baked in the oven, reducing the fat significantly.
Roast Vegetables
Partially microwave roast potato, sweet potato and pumpkin. Spray with monounsaturated oil and bake in a moderate oven for 45 minutes. They will be crisp and brown but still low fat. It is more healthy to bake the vegetables separately from the roast and so prevent the saturated fat from being absorbed.
Compare the Fat Content with Different Types of Food Preparation
Potato | Quantity | % Fat |
---|---|---|
French Fries | 100 grams | 15 grams fat |
Pieces roasted in fat | 100 grams | 8 grams |
Oven Fries, baked | 100 grams | 4 grams |
Mashed with milk and margarine | 100 grams | 3 grams |
Homemade, sprayed with oil | 100 grams | insignificant |
Microwave or boiled | 100 grams | 0 fat |
Gravy
Gravy can be made with stock and juices from the pan. Chill the juices and remove the fat. When time is short, add water to the pan drippings and then add ice cubes to congeal the fat. The ice can be scooped out with the fat adhering to it. Alternatively, use a fat free gravy mix or stock cube or powder and flour. Choose the salt reduced varieties.
Cakes, Biscuits and Slices
When baking at home reduce fat by adding honey, buttermilk or yoghurt for extra moisture. This particularly applies to such foods as cakes, loaves and muffins. The fat in pastry can be reduced by substituting half the butter, margarine or oil content with ricotta cheese. Instead of puff or short crust pastry try filo pastry which is fat free. Use 2 to 3 layers of filo and spray with oil or brush with milk or yoghurt and bake.
Salad Dressings
Regular salad dressings are often 30% fat. Make your own using less oil and more water, vinegar or lemon juice, garlic and herbs. You will find the supermarket shelf has a wide range of low fat dressings to choose from. Next time you are shopping, read the labels and choose according to your needs.
Examples of Fat Content of Popular Dressings
Salad Dressing | grams fat per tbsp | % Fat |
---|---|---|
French, traditional | 3.5 - 4 grams | 17.5 -20 % |
Low Joule French eg Light, Free | 0 grams | 0 % |
Coleslaw, regular | 3.5 - 7 grams | 17.5- 35 % |
Low Joule Coleslaw eg Light , Free | 0 grams | 0 % |
Italian, regular | 3.5 -4 grams | 17.5 - 20 % |
Caesar Dressing, regular | 7 -10 grams | 35 - 50 % |
Caesar, homemade, low joule | 3.5 grams | 17.5 % |
Caesar, low joule | 1.5 grams | 7.5 % |
Recipes
Banana Date Muffins : A perfect healthy snack popular with adults & children
Low Joule Caesar Salad Dressing : A tangy low joule dressing.
Added to site on : Wednesday, 29 September 1999