Easy, Low Fat Recipes For The Southbeach Diet
At one stage we considered all fats bad and unhealthy. However, research has shown that not all fats are created equal. Today we realize the benefits of olive oil, walnuts and oily fish like salmon, because of the essential omega 3 fatty acids they provide.
Knowing which fats are considered "good" can make things easier when deciding what and how to cook. Unsaturated fats (divided into monounsaturated and polyunsaturated) are considered "good" fats. One thing we should remember though is that even a "good" fat is 100% fat and adds on the calories. Cooking oil described as "light" does not refer to lower calorie content but refers to the taste or color.
On the South Beach Diet using low fat recipes is a high priority. While some low fat recipes might only have traces of fat, others contain much more. Even those with a higher fat content are not totally taboo. A good rule of thumb is to ensure that the recipes you use on a specific day do not exceed your daily fat intake allowance.
Because people are different, recommendations on daily fat intake varies. Active people burn more calories and can thus afford more dietary fat in their diets. The usual recommendation is that the total daily amount of calories from fat should not exceed 20%. Total grams of fat per day should ideally not be more than 30 - 40g. There are a number of ways to cut down on fat intake. The way food is prepared can make a huge difference. Instead of frying try some of the following methods: Broiling:
When broiling heat is focused directly on food. Instead of ending up in your body fat drains away into the pan.
Braise:
Food is placed in water or another suitable liquid and cooked slowly. This can be done in a crock pot or oven. Make sure the lid fits snugly. Wine, broth or water are good braising liquids. Excellent for tougher meat
Grill: Can be done out of doors or indoors.
Poach: Great for cooking fish and poultry, simmer in a liquid flavored with spices etc.
Roast: By using broth to baste, this can be done with very little oil. Wrapping food in foil will seal in moisture.
Sautéing: Using very little hot oil food is cooked quickly. Oil must be hot before adding food, to prevent food from absorbing and becoming soggy.
Steaming: Keeps in flavors and nutrients- Excellent for vegetables and fish. Low fat substitutions are also a good way to reduce fat intake: FAT FOOD SUBSTITUTION Lard or bacon grease Olive, canola or soybean oil
Creamy Salad Dressings Oil & vinegar, lemon juice
Fats for frying Non-stick cooking spray
Mayonnaise Non fat or low fat yogurt
Whole milk Skimmed or low fat (1%) milk
Full fat hard cheeses Low fat ricotta, cream or cottage cheese
Full fat ice cream Low fat frozen yogurt
Whole egg Two egg whites
Fat for baking Equal amounts fruit puree
Whipping cream Evaporated milk By using substitutions, any recipe can be turned into a low fat recipe. Don't be afraid to experiment with low fat substitutions and different cooking methods. You might be surprised by the excellent low fat recipes you end up with. Happy cooking!
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