The Potting Shed

Aqui · Posted: Tue Jan 29, 2008 11:12 am Post subject: tips to reduce calories in food

my sister sent me a big list of ways to reduce calories/fat in cooking. i'm not quite sure what she's hinting at!

i reproduce it here (you'll have to excuse the way it's written - she's a scientist!)

pulses (lentils, chickpeas, red k beans, borlotti beans, cannellini beans, barley) instead of meat in stews, cottage pie, chilli, curry etc.
mix mince with grated carrot, onion or courget to go further.

use frozen veg.
mash veg with the pots - carrot, butternut - means less need for milk, butter.
use purreed coooked veg to thicken sauces.
steam veg.
brush parboiled veg wih oil before roasting. larger pieces are healthier.

dijon mustard 1teasp and yogurt 2 tablesp instead mayo.
use yogurt instead cream or mayo (1teasp cornflour to 150g wholemilk yogurt - add a bit at a time).

non stick pans so use very little oil.
use spray oil.
use a littleveg stock instead of oil for stir fry.

chilli good for you - add to stir-fries, homemade bread or salad dressings.

use avocado with lemon juice or homous instead of butter.

add pinch cinnamon, nutmeg or allspice or drop vanilia to sweeten without added sugar.
use less sugar.
substitiue some butter/marg/oil in cakes with fruit - like applue sauce, mashed banana, prune puree - replace fat with equal amount of purree and 1/3 of fat.

get enough iron - egs, oil-fish, fortified cereals, green leafy veg, pulses, dried fruit. also need to have vit c to absorb the iron.

mature cheese - get more flaovur for smaller piece.

low fat pesto - use veg stock instead of all but 1 tablesp oil. replace 1 tablespoom pine nuts with same of breadcurmbs - stir in at the end.
use spray oil.

use wholegrain.

use sundried toms stored dry not in oil.

new pots have lower glycaeemic index.
use egg whites instead of whole eggs in baked dishes - but include some whole eggs.
eat a rainbow of fruit/veg.

filo is healtier pastry.
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Aqui, T and Baby Jack!

Oh my giddy aunt!

Jojo · 2 Star Club Joined: 13 Jul 2007 Posts: 632 Location: Lincs

Some good tips Aqui, I lost a stone last year with the help of sweet potato, I used to roast it in the oven cut up like chips,spray with veg oil, and mashed it with real potatos, I still do it makes mash very tasty Smile