Low Fat Cooking Methods

Wouldn’t we all love to improve our waistline, blood pressure and cholesterol? The secret to all this is not only a diet that is rich in fruit, vegetables, and whole grains, but also the exercise of low fat cooking methods.

With people becoming more and more aware of the benefits of a healthy diet, low fat cooking methods have grown in popularity. A healthy diet reduces the risk of health problems, increases energy levels, improves the way the body functions, and last but not least, prevents excess weight gain. Contrary to general assumptions, eating low fat meals doesn’t mean giving up flavor and taste in exchange for tasteless and bland food. In fact, it is quite simple to alter cooking methods to reduce the amount of fat without sacrificing flavor and taste.  

Fish
Fish is a great choice for a healthy diet, because it is low in fat and high in protein. Salmon is a perfect source of protein and contains valued Omega-3 fatty acids, which are proven to reduce the risk of cardiovascular disease.

Poultry
As with fish, there are numerous low fat recipes for poultry. For chicken, choose boneless, skinless, chicken breast. This is the leanest part of the bird and contains relatively little fat. Turkey can be substituted for chicken, and boneless turkey breast is even slightly lower in fat than chicken breast.

Red Meat
While meat can be high in fat, especially unhealthy saturated fat and cholesterol, low fat cooking nevertheless includes options for those who simply cannot live without meat. Simply choose lean cuts of beef such as sirloin, tenderloin, round and chuck, or to lean cuts of pork like tenderloin and loin chops. Trim off as much fat as possible from beef and pork before cooking as well as removing any visible fat after cooking.  

Aside from choosing low fat foods, it is also important to familiarize oneself with some low fat cooking tips. Learn to prepare food differently by using cooking techniques that require no added fats. Keep away from frying or sautéing food. Instead, try:

Roasting and Baking: Both techniques are low fat cooking methods that use hot, dry air to cook food, generally in an oven at temperatures of at least 300°F.

Broiling and Grilling: These are relatively quick ways of cooking, as the food is under a direct heat source. Both techniques are a great way to cook healthfully, because fat can simply drain away from the food while it cooks.

Steaming: One of the healthiest options for food preparation.  Steaming is a cooking method that preserves vitamins and minerals better than most other cooking techniques. Fish and vegetables are perfect candidates for steaming. If a steamer is not at hand, it’s also possible to steam foods in the microwave using a covered dish.

Poaching: A great way to cook fish, chicken and eggs, by cooking in a small amount of simmering water or broth.

In addition to employing low fat cooking methods, the fat content of recipes can also be reduced by using low fat substitutes. Instead of using butter or oil, take advantage of nonstick cooking sprays. Substitute reduced fat cheese for the full fat kinds. Use yoghurt or light sour cream instead of sour cream. For recipes that require milk, make use of skim milk without losing flavor.   

Another low fat cooking tip is replacing oil or fat in marinades with fresh citrus juices, white wine or vinegar. For interesting, low fat flavor, add fresh herbs and spices to foods.

With a little know-how, it is easy to reduce the fat content of favorite recipes without sacrificing flavor. Making low fat meals part of a regular diet is the key to a healthy lifestyle.