Many of your favourite recipes need only simple changes to reduce their energy (kilojoules) or their saturated fat content.
The two steps to changing a recipe are:
1. try healthier cooking methods
2. change ingredients by reducing, removing or replacing with something else.
Method Healthier cooking method
Roast in the oven on a lined tray or grill tray. Food can be lightly
steamed or microwaved first, then brushed with oil such as canola,
sunflower, soybean or olive oil for crispness. Crumbed fish, chicken and
oven fries can be cooked in the oven rather than deep-fried.
Stir-fry using reduced salt stock and/or oil, such as canola,
sunflower, soybean, olive or peanut oil. Try using a non-stick frypan.
Choose lean cuts of meat or trim all visible fat and then place the
meat on a rack in a baking dish with 1 to 2 cm water. For extra flavour,
add herbs to the water. Try brushing with a marinade to prevent the
meat drying out, or cover the food with a lid or aluminium foil for part
of the cooking time. Roasting on a spit or rotisserie will allow fat to
drip away. Brush or spray vegetables with oil such as canola,
sunflower, soybean, olive or peanut oil, and bake in a separate pan.
Casserole/Stew Trim fat off meat before cooking. Add legumes, such as kidney beans, chickpeas, soy beans or lentils, for extra fibre and flavour. After
cooking, chill the food so any fat solidifies on the surface. Skim the
fat off the surface before reheating and thickening (if necessary)
Use reduced, low or no fat varieties. Use ricotta cheese whipped with a
little icing sugar, fruit or reduced, low or no fat milk as a
substitute for cream.
Sour cream Blend cottage cheese and reduced, low or no fat milk (add a little lemon
juice or vinegar if desired). Use reduced, low or no fat natural yoghurt. Use evaporated reduced fat milk and lemon juice.
Use smaller amounts of reduced fat varieties. Use a little grated
parmesan cheese instead of grated cheddar – it gives more flavour and
less is needed. Mix grated reduced fat cheese with oats, breadcrumbs or
wheatgerm for toppings on casseroles, gratins and baked dishes.
Butter/Margarine Use margarine spreads made from canola, sunflower or olive oil, and spreads dairy blends that have earned the Heart Foundation Tick instead
of butter, other dairy blends, lard, copha or cooking fats. Note:
reduced fat or ‘lite’ spreads are generally not good for cooking.
Oil Use a variety of oils for cooking. Some suitable choices include canola, sunflower, soybean, olive and peanut oil.
Use salad dressings and mayonnaise made from oils such as canola,
sunflower, soybean and olive oil. Make your own using ingredients such
as reduced, low or no fat yoghurt, buttermilk, tomato paste, balsamic or
other vinegars, lemon juice, ricotta cheese, mustard and fruit pulp.
Meat/Poultry Choose lean meats and poultry. Remove all visible fat from meat and skin from poultry before cooking. Marinate or add flavour with
ingredients such as wine vinegars. Sear meat quickly to keep in juices.
Cakes/Biscuits Use margarine spreads made from canola, sunflower or olive oil, or dairy blends that have earned the Heart Foundation Tick instead of butter.
Use oils such as canola, sunflower or olive oil. The minimum fat
required for biscuits is about 2 tablespoons per cup of flour – this
will retain crispness. Make plain sponges, yeast cakes, breads, muffins
and scones as they generally use less fat. Use wholegrain or wholemeal
flour to add some extra fibre.
filo pastry, brushing every three to four layers with oil such as
canola, sunflower, soybean or olive oil, egg white or reduced, low or no
fat yoghurt. Use pastry made with oil such as canola, sunflower or
Coconut cream/Coconut Milk Use
evaporated reduced fat milk with a little coconut essence.
Alternatively, if you have time, soak desiccated coconut in warm
reduced, low or no fat milk for 30 minutes, then strain, discard the
coconut and use the milk. For occasional use, try a reduced fat coconut
Wednesday, 1 June 2016
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Posted by Unknown at 11:32 pm