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|
Whenever possible, replace
butter with unsaturated oils such as olive, canola and soy oil. |
|
|
Use nonfat or low-fat milk
instead of whole milk, and choose reduced-fat cheeses. |
|
|
Limit margarine and butter,
which contains fats that can raise cholesterol and have been associated with
cardiovascular disease risk. |
|
|
Substitute lean cuts of
meat for fatty ones. Remove skins, which are fatty. |
|
|
Bake, broil or steam rather
than fry. Sauté with a dash of oil, wine or tomato puree. |
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|
Substitute herbs, spices,
lemon juice or minced tangy vegetables instead of seasoning. Examples of
herbs you can use are: onion, garlic, parsnip, parsley -- instead of salt
and butter. |
|
|
Avoid cream-based soups,
sauces and gravies. Replace cream with skim milk. Prefer vegetable-based
soups and sauces. |
|
|
Eliminate egg yolks, which
are high in fat and cholesterol. (Generally, double the eggs and throw away
the yolks.) Or use egg substitutes. |
|
|
Experiment with less fat,
sugar and salt than called for in the recipe. Gradually increase, if
necessary for taste. |
|
|
Substitute applesauce or
other fruit purees for butter or oil in the recipe for baked goods such as
cakes and cookies. This maintains fluffiness. Cut back on sugar by one-half
or more. |
|
|
Make pie crusts with
unsaturated oils instead of butter or solid fats. Top desserts with fat-free
frozen yogurt or whipped evaporated skim milk. |
|
|
For your appetizers, look
for recipes using fresh or roasted vegetables, fruits, lean meats, breads
and reduced-fat cheeses. |
|
|
Bake sweet potatoes in
their skins. Season mashed potatoes with roasted garlic and herbs. |
|
|
In recipes calling for
coconut, substitute peanuts or other nuts. Coconuts and other tropical nuts
are high on cholesterol. Similarly, replace coconut oil, palm oil or
cottonseed oil with canola oil. Use margarine instead of lard. |
|
|
Skip MSG in oriental
recipes. |
|
|
Replace bread stuffing with
rice or grains. |
|
|
As far as practical, use
reduced-fat dairy products, such as nonfat sour cream, whipped cream and
whipped cream cheese.
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