Goodies and munchies don't have to be bland and boring. When you follow these 23 healthier ways for optimizing fat-free and low-fat recipes, you can enjoy tasty desserts, snacks and appetizers... guilt free. A few off-the-shelf ingredient substitutes is all it takes!
� Since low-fat recipes call for very little, or no, fats or oils, they sometimes tend to stick to the pan. If possible, it's best to have non-stick baking pans. They're wonderful! I buy several pieces at a time when they're on sale so I always have them to use.
� Non-stick cooking spray is something you should always have on your shelf for effective low-fat cooking. You can also use it to spray on baked foods before cooking to help them brown. I prefer the butter-flavored types.
� When a recipe calls for stick butter, you can use either butter or margarine. They have the same amount of fat and they both contain saturated fats. (I like the taste of butter.)
� Don't substitute light margarine, unless a recipe calls for it. It contains water and will change the consistency of your baked products.
� When a recipe calls for light margarine, the grams of fat are generally calculated using a light margarine product containing 6 grams of fat per tablespoon.
� When a recipe calls for canola oil, you can use regular vegetable oils if you prefer. The fat content is the same, but canola is the lowest in saturated fat.
� Butter flavored sprinkles can be found in the baking aisle, near the spices. Put these in recipes to add a buttery taste with no fat. Use the ones that are all natural.
� Many low-fat cooking recipes call for eggs, some call for egg whites, and some call for non-fat egg substitutes. You can generally use what you prefer. In baked goods, except angel food cakes which only work with egg whites, egg substitute works and tastes like eggs. However, if I'm making an omelet, I'd rather use the real thing. A real egg contains 6 grams of fat. The whites and non-fat egg substitutes, of course, contain no fat.
� Two egg whites equals 1 egg, and 1/4 cup of non-fat egg substitute equals 1 egg. In many baked goods, however, I suggest using 1/3 cup of egg substitute for each egg for a richer flavor.
� When a recipe calls for reduced fat mayonnaise, be sure your choice doesn't have more than 3 grams of fat per tablespoon, or it will change the fat content of the recipe stated in the book. You can also use fat-free mayonnaise, but I personally don't care for it, except on sandwiches.
� Non-fat plain yogurt, without gelatin, is a must to keep in your fridge. Many low-fat recipes call for plain yogurt or yogurt cheese, which you can make with plain yogurt.
� Unless otherwise specified, when flour is listed as an ingredient use regular, all purpose flour.
� When my recipes calls for cocoa, I like to use unsweetened cocoa powder. You can find it in your grocery store down the baking aisle. Do not use chocolate milk mix.
� Evaporated skim milk is another essential item in low-fat cooking. Use it instead of cream in most recipes. Add a little vanilla for a richer taste in dessert recipes.
� If you want to use 1% low-fat milk instead of non-fat milk in these recipes, you can. But remember to figure in 2 grams of fat per 1 cup of milk.
� Brown sugar helps add a buttery taste in many recipes.
� Many recipes call for cornstarch. It makes food richer and thicker without adding fat.
� Make your baked goods more nutritious by using whole wheat flour in place of half of the all-purpose flour
� If a recipe calls for 1 oz. of baking chocolate, you can save fat grams by using a mixture of 3 tablespoons of cocoa, 2 teaspoons of sugar and 1 tablespoon of water instead.
� If a recipe calls for nuts, and you wish to use them, toast the nuts to boost the flavor and just use half the amount called for.
� Get rid of extra fat in ground beef crumbles (for spaghetti sauce, taco filling, chili, etc.). Brown the meat until it's no longer pink, then rinse cooked meat in a strainer under hot water. Return the meat to the pan and brown a little more. Season after rinsing.
� When making gravy, stock or soup, place the meat drippings in the refrigerator to allow the fat to harden and rise to the top. Simply throw away the hardened fat and what you have left is fat-free broth.
� Baked items that are low in fat seem to dry out quickly. To keep delicious and moist, make sure they're tightly covered.
Remember, just because the foods are low in fat, it doesn't mean you should eat as much as you want. Use common sense and eat in moderation!
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