Low Fat Cooking Techniques

An important part of successful long term weight loss management and optimal nutrition is learning new and healthy ways of cooking.  Make a commitment to change your  lifestyle tomorrow, not just your appearance today. Weight loss is a journey so be prepared for it and learn new things and enjoy it along the way.

Look out those cooking appliances you've never used and learn how they can help you cook in imaginative low-fat ways.

• Crock pot
• Blender
• Jaffle iron (sandwich maker)
• Vertical grill
• Wok
• Electric non-stick fry pan
• Steamer
• Romtopf
• Asian Crock Pot
• Weber
• Hibachi
• Griddle iron

Lower the fat in cooking by:

Stir Steam
Use stock or water instead of oil

Salads
Put 2-3 drops of oil in bowl and wipe out with kitchen paper.  Serve dressing separately. Ask for dressing "on the side" at restaurants.  Use flavoured vinegars - balsamic, raspberry, etc

Mayonnaise
Use low-fat yoghurt flavoured with herbs/mustard/satay sauce

Meat
Mince your own -  less fat and no sulphur dioxide!  Cut off all visible fat. Choose yearling, veal or game meats for lower fat content.

Dry Fry Method
Use non-stick pan. Stainless steel saucepan with lid on.  Microwave.

Marinate and Bake
Marinate meat/chicken/fish, wrap in foil and bake in oven or BBQ

Vegetables
Cook in microwave. If steaming, keep water for soup stock

Rice
Steamed rice freezes well.  Use as base for quiches, etc

Dry Bake
Dry roast/bake meats and vegetables on rack in oven

Low-fat dining out
Ring and pre-order what you want.  Avoid the dessert menu. Take long life skim milk with you in individual packs.  Dressing/sauces on the side. Ask for a carafe of water.

Herbs
Freeze fresh herbs in small containers

Cooking oil
Empty into a pump spray

Soup
Make a large pot and freeze in single serves

Sauces
Make low-fat tomato-based sauce and freeze, for use on pasta, etc

Lemon juice
Freeze in ice cube container

Casseroles
Double or triple recipe for real economy.  Set aside time for a weekly cook up
Allow to cool, skim off fat then freeze.

Always have in freezer:
Soups,  Casseroles, Home made pizzas, Rice, Sliced bread.