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Healthy Food Alternatives
Many slimmers feel that the food that will make them slim is the more expensive item on their shopping list. However, this is not necessarily true.
You can prepare inexpensive, low-calorie meals using let-overs if you want, and still stay slim. It is also not necessary to prepare and cook additional food for one, You can join the family confident that you can make the same food just by watching less calories. Fancy food doesn’t need to be different or more expensive than your family’s. Eat the same foods but avoid foods high in carbohydrates and fats. If you incorporate food into your daily lifestyle, it will be easier to maintain your weight.
Implement healthy eating guidelines
Choose lean cuts of meat, such as tops, tongues, ribs, fillets, beef, veal, pork and some types of lamb, such as chump lamb. Choose the slimmest punch
Ø Remove the fat from the mouse during or after cooking.
Ø Trim the visible fat from the meat before cooking it
Ø Make a small amount of meat protein (100g) and increase the food with vegetables and legumes, bread, rice or pasta. Cook vegetables lightly or steam them if possible to retain their nutrients.
Ø When roasting meat, trim off any visible fat and place the meat on a rack in a baking dish with 1-2 inches of water. For extra flavor, add herbs and wine to the water. Alcohol is not dangerous when used as a heat source for cooking.
Cheese:- Choose a variety of low-fat cheese, cottage cheese or ricotta, low-fat or low-fat milk. Don’t just try them once, it may take some time to adjust to your taste buds. Try low-fat yogurt, you can hardly describe the taste.
Oils: – Olive oil, sunflower oil, safflower oil, canola oil and grape seed oil are good vegetable oils to choose.
Cereals:- Choose wholemeal bread, pasta, flour and rice instead of white
Breakfast: – Should be high in fiber.
salt:- Choose low salt (sodium) or no added salt by comparing food labels and selecting products with no added salt.
Dress:- Make your own dressing and mayonnaise using full-fat yogurt, milk, tomato paste, vinegar, lemon juice, ricotta cheese, mustard and fruit pulp. Buy clothes that say Oil or Grease Free
Margarine or butter: – Use avocado, chutney, cheese, and low-fat mayonnaise
cream: – Use evaporated milk with gelatin and cool before whipping.
Sour cream: – Low-fat yogurt, buttermilk, evaporated milk or lemon juice.
Fry: – Use a non-stick pan and cooking spray or grease the base of the pan instead of pouring oil into the pan.
Tips to help reduce fat
Baking instead of frying
Use a pan full of water when grilling, roasting or grilling meat. Mix a lot of lean meat in a mixture of soy sauce, wine, herbs, garlic or spices. This will prevent the meat from drying out while roasting.
Is it the best way to cook most vegetables? The food is cooked quickly by steam and does not need fat.
The microwave is a great way to cook. Microwaves allow food to retain its flavor and moisture as it cooks.
Use a wok or non-stick pan. Use oil, water, wine, or stock to sauté the vegetables and then quickly mix them with the cooked meat.
Casserole cooking is a slow and gentle cooking method that can also be low in fat. Before cooking, cut off the fat from the meat or the skin from the chicken. Do not add extra fat to the casserole. Let the casserole cool and spread the extra fat over it. Casseroles divided into serving sizes and cold ready prepared meals for people in a hurry.
First par cook vegetables, sprinkle with vegetable oil, put in a dry pan and cook in the oven until cooked.
If you are using the juices from the meat to make the gravy, pour the juice into a cup and refrigerate, when it is cool but not cold, skim off the fat that forms on the surface. The remaining juice can be used to thicken the gravy.
When using a batter, pour it into a dry pan first and skim off any excess fat before adding the other ingredients.
Add yogurt or cottage or ricotta cheese to the vegetables.
Replace with evaporated milk or mix whole milk with ricotta cheese.
The cream sauce can be made with double strength Skim milk powder which adds a creamy texture without the added fat.
Try non-fat natural yogurt instead of mayonnaise in the recipe.
Make a mixture of lemon juice, herbs, mustard and vinegar to make a nice and tasty dressing.
Avocados have a rich, sweet texture, they’re delicious, and they’re good for you. Packed with vitamins, minerals and antioxidants, avocados add to the nutritional value. Have avocado every day
Ø Substituting butter or margarine on toast or crackers
Ø Slice and serve with fresh seafood
Ø Used as a topping in Mexican food such as tacos
Ø Ground and soaked in a vegetable dish
Ø Mix and serve with jacket potatoes
Ø Add to salad for a sweet taste and aroma
Ø Add tomato based pasta sauce.
dairy milk: – Plain yogurt mixed with low-fat milk
Butter Alternative: – If you need buttermilk for a recipe, and you need to make your own: – Pour 1 tablespoon of white vinegar and milk into a measuring cup, and fill the rest with milk. Let it stand for 15 minutes until it thickens
Ø Mix the cake layers often with the liqueur. The best glasses are syrups or sweet juices.
Ø The next time you make cookies, sprinkle the pan with desiccated coconut instead of flour.
Ø Sprinkle a spoonful of your favorite ice cream on top. As the jam cooks, it melts giving the cake its flavor.
Ø Every time you open the oven door, the temperature of the bread drops by 50% and the cake may drop in the middle and others will take longer to cook.
Ø Adding grated carrots, fruit, or chocolate, mashed bananas or mixed fruit salad will enhance the taste of a simple cake mix.
Ø Adding a drop of oil to a packet of cake mix will keep it moist and light.
Ø Mix 100s & 1000s using vanilla cake mix. They will melt during the cooking process and produce a great rainbow effect. The kids love it.
Ø Easy to decorate: – Place a piece of chocolate in the corner of a microwavable baking bag and melt it, cut off the tip from the corner of the bag and pipe a pattern on top of the cake.
Ø When cooking avid cabbage, put the smell around the house in a small jar of water and put it in the kitchen.
Ø Cabbage and Brussels sprouts smell when cooking, put a piece of stale bread on top of the cabbage, it will absorb the smell.
Next time you cook a casserole, try cutting a small 12mm slice of French fries, spread one side with mustard and gently poke the top of the cooked casserole leaving the top exposed. Place under the stove until golden brown.
Next time, add chicken; add 2 tablespoons of lemon zest to the delicious mixture.
- For lean roast chicken, sprinkle with paprika and place in an oven without oil, but a little water in the bottom of the pan will keep it moist.
- When cooking apricot chicken, add a packet of chicken noodle soup. It tastes great
- Marinate the chicken wings for 1 hour. Cook half of the microwave oven on high. They are now ready to go to the barbeque to save barbequing time, and taste delicious and not burnt.
- Add ½ cup of ground corn flakes to the crumb mixture for a golden sweet taste
- For a good filling: – Peel and finely chop the granny smith apples, add a good handful of sultanas and a teaspoon of cinnamon.
- Low-fat chips can be made by peeling and mashing potatoes thick, placing them in a pan with oil (canola spray is best), and cooking them in a moderate oven for 40 minutes.
- Children sometimes could not finish the package. Resealing the package and storing it in the refrigerator can save it. The oil doesn’t solidify, making them crunchy for weeks.
- Cut unpeeled potatoes into thick slices; dip in hard-boiled egg white and place skin side down on a baking sheet. Bake at 180c for ½ hour or until soft and fluffy
- Freshly cut potato chips contain less fat than frozen potato chips. Oven chips are the healthiest of all.
- Potatoes brown faster if you add a little salt to the fat.
- Roasting the beans reduces moisture and brings out the flavor and aroma. The fruit, a sweet berry, turns red when ripe. Each contains two beans. Coffee beans turn different shades of brown when roasted
- To make the perfect cup of coffee, put them in the order of coffee, sugar, milk before adding boiling water.
- Coffee is getting more expensive. If you put change in the jar every time you have a cup. The money can be used when you run out.
- Coconut Ice: – Pour the coconut ice mixture into an ice bowl to fill it well.
- Coconut milk: – Use coconut milk instead of dairy milk in the cake.
- Grated coconut and lemon juice sprinkled in the curry help to bring out the flavor.
- Make your own using pre-baked bread. Remove the crust, butter the bread, cut into cubes and put in the oven at 200c for 4 minutes, turn and flip the other side.
- In the microwave, heat 2 tablespoons of butter for 1 minute. Using white bread, cut the slices into cubes, stir well to coat and cook on high for 2 minutes, stirring once while cooking.
Make your own and save. Don’t throw away stale bread. Remove the crust and bake in a slow oven at 120c until dry and flatten with a rolling pin
Low joule dressing:-
Mix plain yogurt, lemon juice, grated cucumber, chopped mint and spices.
Stop them from sinking to the bottom of the fruit cake. Toss them in flour before adding them to the cake
Sometimes, fruit salad or fruit is soaked in wine or liqueur. Alternatively, substitute syrup, orange and/or lemon juice and zest.
Mary C Newton
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