Enjoy Flavorful, Low-Fat Desserts and Snacks - 23 Easy Ways to Healthier Cooking

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!

Tips For Flavorful Soups

You start all good soups out with a good soup stock. I recommend you use a homemade bone broth for your soup base - chicken, beef, lamb, and fish are all wonderful. Choose which to use based on the soup you'd like to make. If you're not sure, chicken stock is almost always a safe, flavorful bet.

Next you choose your meats. Lean, juicy meats are the best for soups. Again, you choose what you want based upon your recipe. Beef, veal, lamb, chicken, turkey, fish, and shellfish are all good candidates for a tasty soup. Tender, fresh meats make for a delightful soup, but you can also use tougher cuts of meat for hearty stews. Get fresh meat regardless of the tenderness - a stale meat can ruin your soup (and possibly your health!)

Soups call for mingling of all flavors, and you don't particularly want one to overcome the other. However, there are stews that are strongly flavored, such a beef stew featuring balsamic vinegar. These are fine, and use your judgement and decide how your family likes the meal.

I don't want you to get the impression that soups are complicated. They're actually not. In fact, soups are usually really easy. Some may require a little more effort - but if you have a good soup stock and high-quality ingredients, your soup is probably going to taste good!

The beauty of a soup is that you often just throw the ingredients in a pot and let it simmer for a few hours, then enjoy a rich, flavorful dish. If you use homemade soup stocks it's not only tasty, it's healing. Homemade chicken soup really does help heal the body.

To get the best flavor from your soup plan a few hours for it to cook and keep it at a gentle simmer. You don't want to boil it to death. You can cook your soup with or without a lid. Many chefs swear that soups should be cooked in a pot with a lid. I haven't noticed much difference and my family doesn't complain much. I like using soup recipes. They generally remove all uncertainty with making a good soup - they outline completely what will make the soup tasty! Just follow your recipe. Add the meats and veggies it calls for.

If it calls for water to start with you can usually use a broth. In fact, I always use broth in a soup that calls for water unless you're adding a bone to the soup (such as a ham bone or beef bones). Using a broth will give you a more flavorful soup. Some recipes, like those for beet soups, will state not to use broth. In that case, follow the recipe.

Add any herbs, spices, and flavored oils and vinegars the recipe calls for. If you're new to cooking and new to soups, measure out just what the recipe describes. After you've been making the soup for awhile you can get more adventurous. You'll find you get a feel for how much of "this or that" to add to your soup to give it the best flavor.

Some soups call for ingredients to be added just before serving. Lemon or lime juice is one ingredient often added just before serving a bean soup. Even if you feel unsure about the taste I recommend you give it a try - these ingredients often add a delicious taste to the soup. They give it more character and flavor. Pay attention to the serving instructions - some soups should be served with garnishes such as cream or cheese. With a little practice you'll soon become good at putting together a quick soup. Soups are easy, filling, and tasty ways to please your family on cold days!