With the change of seasons, a lot of us shift from wanting a cool energy rush from sugar to the warm comfort of fried and fat-laden foods. Sugar seems to be hidden in more cold drinks and desserts, which we crave in the summer. In the winter, a lot of us love creamy, fattening dishes.
When you are cooking to lose weight, the key is to gradually change your methods to include less fat and healthier fats. Instead of deep frying potatoes, cook them in a little olive oil on the stove. Eventually, you can bake the white potato or sweet potato fries, which requires even less fat.
Experts are now saying there may be a link between high fat foots and compulsive eating habits. It’s no longer just sugar that is believed to give people that high.
Here are 5 low fat cooking methods and tips I use to overcome my tastes for fat.
Cook with tomato sauce
One of my favorite diet-friendly recipes is chicken cacciatore. I chop up red and green peppers, onions, mushrooms and garlic. After browning cut-up chicken in a little bit of olive oil and setting aside, I sauté the vegetables. Then I add white whine, tomato sauce, red pepper flakes, oregano, parsley and black pepper to the chicken and vegetables. The tomato-based sauce satisfies my desire for something creamy even though it contains no cream, milk or cheese. Beware of chicken cacciatore dishes at restaurants since they may be swimming in oil.
Shake it before you bake it
Instead of just baking plain sweet potatoes, chicken or red or purple potatoes in the oven, I shake them first with a blend of herbs and spices. Some of the best herbs for potatoes include parsley and rosemary. When I add more flavors such as garlic and onion, I don’t crave the fat as much. Also, fat-free dipping sauces made with yogurt and spices or hummus make you think you are indulging in something rich and creamy.
Make substitutions
Instead of a lot of butter for my recipes, I increase the amount of skim milk, water or applesauce. Sometimes you have to use your own judgment. Chocolate cake, for example, can turn out excellent with hot water. Some people use black beans in their brownies. Even a processed box of macaroni and cheese can taste fine with milk instead of butter, although it’s still not a diet-friendly meal. Balsamic vinegar is another great ingredient to use instead of fat.
Create wine sauces
Wine sauces do not necessarily contain a lot of fat, although they may if you are ordering chicken marsala from a restaurant. At home, I use chicken broth and wines to flavor my chicken and beef dishes without added oils or butters. Mushrooms, which are extremely health, pair beautifully with wine. Cook the mushrooms in just a little bit of olive oil cooking spray and then add wine and herbs.
Opt for healthy fats
When making salad dressings, I use a lot of healthful fats such as nuts, avocados and olive oil. The key is to use just a small amount of the monosaturated fats in dishes. Using healthful fats is better compared to substituting with sugary food. Scientists believe people can develop a stronger sensitivity to fat on their tongue so their fat cravings may slowly disappear.
In addition to cooking using healthier methods, I like to burn candles that remind me of healthier fall and winter foods such as cinnamon and apple.
More from this contributor:
Cook Yourself Thin cookbook review
Halloween Recipe: Caramel Apples and Spooky Sweets
Using Junk Food in Diet-Friendly Recipes