Originally published September 23 2005
Website offers 15 strategies for adding flavor, reducing fat in recipes
by Mike Adams, the Health Ranger, NaturalNews Editor
As eDiets.com chief nutritionist, Susan Burke says bookstores sell mostly cookbooks (which tell you how to make food) and diet books (which tell you how to avoid eating it), so she offers 15 strategies for balancing the two extremes by adding flavor and subtracting fat in your favorite recipes.
It provides texture and richness to foods and provides what foodies call "mouth feel" -- that silken, smooth sensation that glides over your palate and down your throat so easily.
But because fat has more than double the calories as protein or carbohydrate, you need to be frugal with fat.
And like carbohydrates, all fats are not created equal.
Some fats are health-promoting, like monounsaturated fat in olive oil and avocado, or omega-3 fatty acids in fatty fish.
Other fats are bad for your health and contribute to higher "bad" LDL cholesterol.
They include saturated fat in fatty meats and whole-milk dairy products, cream and butter and, of course,, trans fats (hydrogenated fat), used in fast-food frying and many packaged breads and crackers.
Both raise LDL and lower "good" HDL cholesterol.
"Globesity" reflects the world's dependence on computers and replacement of physical labor with sedentary occupations, not to mention the increased consumption of fast food.
Replacement fats and low-fat dairy substitutes have made cooking "favorites" easier, so you can enjoy eating lower-fat foods and dishes without sacrificing taste and texture.
If you're stir-frying, and the recipe calls for 1/3 cup of oil, cut back to � cup or use a nonstick wok and cooking wine or broth for your liquid instead of oil.
2. Use flavorful oils and you can use less without missing it.
Extra-virgin olive oil has its own mellow flavor.
Add a few drops of walnut or sesame oil to canola oil for salad dressing.
3. Cut back on oil in salad dressing and increase vinegar, spices and lemon juice.
The proportion of oil in traditional vinaigrette is 3-1, so start experimenting by making it 2-1, then 1-1.
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