Helen Chen's Asian Kitchen 14-inch Carbon Steel Wok with Bamboo Handles

Handsome, rugged, and classic in composition, this Asian Kitchen wok is an ideal tool for the high-heat searing and stir-frying called for in Eastern cooking. Created by Helen Chen, daughter of renowned Chinese chef Joyce Chen, the pan is made of durable 1.8 mm carbon steel. Substantial in weight and construction, it will gradually season to create an optimum cooking surface for veggies, seafood, and meat. Generous in size, the piece is a quick conductor and includes dual two-tone bamboo handles for comfortable, heat-resistant control. Flat-bottomed for use with gas, electric, and induction stovetops, the pan measures 14 inches in diameter and should be washed by hand for best results. A version with wooden handles is also available. --Emily Bedard

Price: $24.99

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Episode Three

This DVD serves as an introduction to a world of great taste and superior health. Only through making the world s healthiest foods in your own kitchen can you really experience all the pleasure that the Eat to Live diet-style has to offer. Once you understand these basic techniques and principles of high nutrient food preparation, you can take your health to the next level of nutritional excellence. Dr. Fuhrman and his wife, Lisa, take you into the kitchen to demonstrate the techniques and principles behind preparing nutrient dense foods. Learn how to prepare great tasting and high nutrient recipes. By incorporating these recipes into your daily menu, you'll take your health to the next level of nutritional excellence! Dr. Fuhrman reveals his favorite recipes and general formulas for making: Salad Dressings & Dips, Soups & Stews, Main Dishes, Vegetable Smoothies, Ice Cream & Sorbets.

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E-Cookbook Recipes Anyone Can Learn CD

Only on a computer can you store over 200,000 recipes in different cookbooks. That's what I have to offer you today. No more flipping through cookbooks or endlessly surfing the net. Just a few clicks, print, and you have your recipes. eCookbook Recipes Anyone Can Learn is the biggest collection of quality recipe eCookbooks available on CD.

All the individual ecookbooks in this package are in .pdf format. You must have the latest version of adobe reader to view these files. The reader can be downloaded for free from adobe.

We even include "The Complete Library of Cooking". Learn to prepare meals like the pro's in the comfort of your own kitchen with this outstanding 5 volume set. Whether you are a novice just learning how to cook, an experienced cook or maybe you are thinking about a career in culinary arts, this collection is perfect for you. The Complete Library of Cooking contains over 900 total pages that cover all the various phases of the subject of cooking. These books are arranged so that related subjects are grouped together.

Every CD is organized into folders by type and all cookbooks are in pdf format so reading and printing is easy. Here are a few of the types of Recipes you will receive... Holidays, Slow Cooker, Low Calorie, Low Fat, Low Carb, Fair and Carnival, Italian, Cajun, Chinese, Indian, Greek, Desserts, Beverages, and much much more.

Price: $19.95

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Dr. Fuhrman's Secrets to Healthy Cooking DVD

This DVD serves as an introduction to a world of great taste and superior health. Only through making the world s healthiest foods in your own kitchen can you really experience all the pleasure that the Eat to Live diet-style has to offer. Once you understand these basic techniques and principles of high nutrient food preparation, you can take your health to the next level of nutritional excellence. Dr. Fuhrman and his wife, Lisa, take you into the kitchen to demonstrate the techniques and principles behind preparing nutrient dense foods. Learn how to prepare great tasting and high nutrient recipes. By incorporating these recipes into your daily menu, you'll take your health to the next level of nutritional excellence! Dr. Fuhrman reveals his favorite recipes and general formulas for making: Salad Dressings & Dips, Soups & Stews, Main Dishes, Vegetable Smoothies, Ice Cream & Sorbets.

Price: $19.95

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Cook'n Low Fat

Healthy eating can be easy and convenient and it can include your favorite foods. With 120 Betty Crocker recipes the Cook n Low Fat CD connects the dots between good taste good food and good nutrition.System Requirements:8MB RAM 20MB Hard Disk Space CD-ROM drive Format: WIN 9598MENT2000XP Genre: REFERENCE / LIFESTYLE Rating: NR UPC: 615029000988 Manufacturer No: 98

Price: $19.99

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Cooking Lean for Life ; Learn to Prepare 6 Delicious Low Carb. Low Fat, Low Calorie Gourmet Recipes

DVD

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Bob's Red Mill Organic Coconut Flour, 16-Ounce Units (Pack of 4)

Bob'S Red Mill 4X 16 Oz Organic Coconut Flour Coconut Flour Is A Delicious, Healthy Alternative To Wheat And Other Grain Flours. It Is Very High In Fiber, Low In Digestible Carbohydrates, A Good Source Of Protein And Gluten Free. It Lends Baked Goods An Incomparably Rich Texture And A Unique, Natural Flavor.: Kosher (Note: This Product Description Is Informational Only. Always Check The Actual Product Label In Your Possession For The Most Accurate Ingredient Information Before Use. For Any Health Or Dietary Related Matter Always Consult Your Doctor Before Use.)

Price: $32.32

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Annie's Homegrown Gluten-Free Rice Pasta & Cheddar Mac & Cheese, 6-Ounce Boxes (Pack of 12)

ANNIE'S HOMEGROWN 12x 6 OZ CHEDDAR RICE PASTA. Annie's gluten-free rice pasta & cheddar is made with gluten-free and wheat-free rice pasta elbows and real aged cheddar in a wheat- and gluten-free facility. Annie's believes you will find the creamy cheddar cheese and natural, 100% rice pasta to be a winner.

Price: $42.00

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Lodge Logic L8SGP3 Pre-Seasoned Square Grill Pan

The one thing that probably discourages more people from purchasing and using cast iron is maintenance. Like carbon steel woks, cast iron cooking pieces require "seasoning." To many this is a mysterious or overly time-consuming process. Even if you treasure fond memories of eggs and pancakes cooked in grandmother's ancient, blackened skillet, you might have no idea how to turn your new pan into such a treasure. Fortunately Lodge has come out with the new Logic line, which has been evenly coated on all surfaces with an electrostatic spray of vegetable oil. Next the cookware is put into an extremely high temperature industrial oven which bakes the coating into the surface. Not only will you be spared the time and effort of seasoning, but also the new piece you buy will look and perform better than if you had seasoned it at home. Just like that heirloom pan you will find that even pineapple upside down cake doesn't stick to this surface. The ribbed bottom of this pan allows grease to puddle away from what you're cooking, all the while making those desirable stripes across fish, beast, or fowl.

Price: $24.95

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Low Fat Cooking Tips - Roasted Vegetables

If you're anything like me, one of your favorite meals is a traditional Sunday roast. Mmmm, those delicious roasted vegetables, crispy on the outside but soft and luscious on the inside! But now we're on a diet we can't indulge in that taste anymore... right?

Not true. While traditional roasted vegetables are very high in fat due to the fat bath they sit in while they cook. There are ways to prepare low fat roasted vegetables. And it's really simpler than you think (and sometimes even yummier than fat soaked traditional roast vegetables). You see, it's not really necessary to have so much fat to roast vegetables. Although it is the fat that kind of semi fries the vegetables to that nice crispy exterior... a little fat works just as well, if not better, than a lot.

So here is one way to prepare low fat roasted vegetables. Doing it this way won't result in soggy roasted vegetables.

Low Fat Roasted Vegetables

Preheat oven to 350F (190C)
Line your baking tray with parchment (baking) paper
Prepare and cut up your vegetables as per usual
lay your vegetables evenly over the parchment paper
Spray vegetables with extra virgin olive oil cooking spray
Bake in the oven for 20-30 minutes
Turn vegetables and spray the unsprayed side with cooking spray
Bake for a further 20-30 minutes

Cooking time on this will vary according to the size of the vegetable pieces of course and you're the best judge of that. But preparing them this way results in a nice crispy skin without all the excess fat.

Oh, and the meat can be prepared the same way. Tip with cooking pork, remove the skin and the excess fat before cooking. If you really must eat the crackling you can rub salt into it and cook under the grill. Not only is it lower in fat, It works better and results in lovely crisp crackling (but you have to watch it carefully). Just be certain to trim most of the fat from the underside first, you need a little to generate the heat to form the crackling... but certainly not the amount that is usually there.

Oh, and this makes it much easier to clean your roasting tray which is the other advantage of this low fat roasted vegetable recipe.

Hope you enjoy my low fat cooking tips.

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Weight Loss - Low Fat Cooking Mistakes

There are many benefits to low fat cooking. However, one needs to define "low fat" before you can really get a handle on what you are trying to accomplish.

Low Fat Cooking For Weight Loss

For most people, low fat means low total fat. Yet, by classifying low fat this way, people start to lose the benefits of the healthy fats.

For those that don't know, not all fat is create equal. In fact, your body actually needs certain fats to function properly. So, this being the case, why would you ever want to get rid of these types of fats.

You don't.

Even saturated fats from meats have their place. Testosterone production actually decreases when people neglect to get any saturated fats in their diet.

Now, this doesn't mean that you need to go overboard.

If anything, the fats you really need to watch out for are the "trans" fats.

Go ahead and knock these out of your diet A.S.A.P.

Your trans fats are going to come from your man-made products. So, with that being the case, why not just go ahead and knock out anything from your diet that isn't natural?

Weight loss and low fat cooking definitely go hand in hand. But, don't throw out the baby with the bath water and get rid of all of the fats in your diet all at once. If you only choose to eat and cook with all natural products, this should take care of itself.

Of course, this just seems to be such an easy fix that it can't possibly work.

The only thing you can do is try, your body will thank you later.

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Cooking Tips - Low Fat Cooking

Most of us are aware that we should eat healthy to stay fit. But most of us fail to follow this sensible advice mainly because we lack information on low fat cooking. Low fat cooking does not require special ingredients or a lot of extra effort. By giving a little more attention to what we eat and what we use to cook our food, we can come up with healthy and delicious low-fat food.

Low fat cooking is a way of preparing and cooking food that reduces our total fat intake. By making simple changes in how we cook, we will be able to enjoy a healthier diet without sacrificing flavor or giving up whole food groups

There are many benefits that we can get from lower fat cooking. It helps to keep us fit, lowers cholesterol levels, and protects us from heart problems. Below are a few tips to cut the amount of fat in the diet:

1. Use non-stick cooking spray instead of oil or butter. If cooking spray is not an option, use liquid oils instead of solid fats.

2. Choose lean meat and skinless chicken breasts, and trim all visible fat from meat.

3. Instead of frying, use other cooking methods such as grilling, broiling, baking, braising, poaching and microwaving foods. When you must saute, use minimal amounts of oil or use broth instead.

4. Dredge chicken or fish in breadcrumbs instead of batter, and then bake them instead of frying.

5. Replace some of the meat content in burgers, meatloaf, chili, etc. with vegetables, whole grains or beans.

6. Instead of pork or beef sausages, use chicken or turkey sausages. Replace regular bacon with Canadian or turkey bacon.

7. Use an egg substitute to cut out cholesterol. Or, use one egg and two egg whites to replace two whole eggs in your recipes.

8. Use fat-free or low-fat dairy products. Substitute full-fat cheeses with reduced-fat ones, and lessen the amount you use. Use yogurt or reduced fat sour cream in dressings, dips, spreads and stews.

9. Marinate your food in soy sauces, flavored olive oil, herbs or spices.

10. When baking, replace some of the fat with applesauce, low-fat buttermilk, or nonfat yogurt. Your baked goods will taste just as good without the extra fat.

Obesity and heart disease are on the rise. Low fat cooking can lower the amount of fats in our diet and help us avoid heart disease and common health problems associated with excess weight such as arthritis, joint pains and back problems.

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Low Fat Cooking - Low Fat High Flavor - Recipe For Goodness

What makes a recipe that is low in fat high in flavor? The answer isn't in what you take out. The answer is in what you put in that makes the best low fat cooking. There are many great things you can add to traditional recipes to make them low in fat.

Desserts:

When you're making a sweet dessert recipe like a vanilla, rice, or tapioca pudding that is low in fat, add cinnamon or nutmeg to add luscious flavor. Adding more vanilla to a store bought pudding will bump up the flavor too.

Side Dishes:

When you're making a side dish like broccoli or green beans or asparagus that is low in fat, add a squeeze of lemon, a teaspoon of balsamic vinegar, and a teaspoon of extra virgin olive oil to spark up your act.

Main Dishes:

When you are making a main dish, preparation is the key. For flavor, try sprinkling extra virgin olive oil, fresh garlic, lemon, and herbs such as basil or rosemary over your dish. For method grill or broil. For the entrée, choose lean meats, chicken or turkey, and fish for tantalizing meals.

All of these dishes are great ideas for your low fat cooking needs. Next time you want to cook a low fat meal, remember some of these tips to add a little flavor to your cooking. I think you will find yourself pleasantly surprised with your new, great tasting cooking, which is also low in fat. Take these ideas, be creative and go cook some great meals.

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Type 2 Diabetes - Low-Fat Cooking For Diabetics

There is no reason why people with Type 2 diabetes have to eat bland meals in an effort to stay away from unhealthy fatty foods. In fact, there are plenty of low-fat cooking methods Type 2 diabetics can implement that will give them a massive variety of healthy options.

The most important thing to remember in low-fat cooking is to think about all of the extras. Of course, we know that broiling, baking and grilling are better options than frying and sautéing, but even using the better methods won't pay off if they are then tarnished with added fat. Baking fish won't work if it is swimming in butter and heavy sauces.

If you are looking for healthy alternatives then you have to go with it all the way across the board. Butter and sauces are out as they are laden with fat, cholesterol and calories. Lemon and lime juice are excellent choices in their place since they add flavor without the "bad" side effects.

If you find your recipe calls for oil: cold-pressed extra-virgin olive oil is the best and is designed for more heart healthy eating. Real olive oil is made from olives that are tastier. Cold-pressed oils also give greater health benefits. When there is very little oil required you could even go with a cooking spray, which often contains none of the "bad" stuff.

For meat selections: always choose a lean cut. This might appear to be a little more expensive that a cheaper cut with more fat, but when you cook off the extra fat it really comes out quite comparable to each other. You can even take it one step further and trim the excess fat off before you cook. This prevents the fat from cooking into the meat where it can't be retrieved.

Substituting different types of meat is also preferable. Instead of ground beef, ground turkey will offer roughly the same taste with a fraction of the fat. Turkey can also replace sausage in the mornings. A better option would be to cut back on meat altogether and occasionally replace it with a fresh salad or vegetables.

Desserts are another area that don't have to be completely eliminated. When recipes call for milk, use skim instead of whole. Instead of eggs, use an egg substitute. If one isn't available, simply compensate egg whites in the place of a yolk, since the yolk is where the fat and calories are located. The dish will taste the same and your heart will thank you.

The dangers of unhealthy fats go beyond damage to your heart and waistline. One study revealed women with Type 2 diabetes who ate the most saturated and trans fats in midlife, entered their seventies with far less brain power than women who ate less of these fats.

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Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2010 - All Rights Reserved Worldwide

Improving Your Eating Habits With a New Type of Low Fat Cookbooks

Adopting a healthy lifestyle requires some discipline and structure. It doesn't mean that you have to obsess over every single detail, but you will obtain better results if you get the tools and the necessary organization to stick to your low calorie diets.

If you are one of those who can't keep their papers in order, you may well have a hard time finding your low fat cookbooks when you need them. And if your health is not always a priority, I'm sure that you do not necessarily take as much care of your recipes as other documents. I have been in that situation many times. The only papers I did not lose were my tax documents and the cheques I received from my employer.

Things have changed. I found a great way to get better organized and keep my low fat cookbooks safe.

Go Paperless

You may have already tried to organize all your favorite recipes in nice little binders. You spent a whole day removing each recipe from your books or magazines and organizing them by food types. By the end of the day, if you were lucky, you had your homemade low fat cookbooks. The unlucky ones ended up with a binder half full and a ton of recipes floating everywhere.

The Internet has brought a whole lot of interesting changes. I'm personally a big fan of podcast and ebooks. For those seeking effective ways to adopt low calorie diets, the latter are absolutely perfect.

There are plenty of useful ebooks that can effectively teach you low fat cooking. You may want to look at our website to discover some examples. With ebooks, you can easily organize your recipes on your computer and never lose them again. You can print your favorite recipes if you really need to.

Why You Should Go for the Electronic Low Fat Cookbooks

There are numerous advantages to buying an ebook. First, as a mentioned previously, you can more easily store and organize your recipes. This is perfect for people who tend to lose things and find pretext not to stick to their diet. Second, ebooks tend to come with a plethora of bonuses. For instance, you often get for free additional ebooks, interesting podcasts or other informational material. Everybody likes bonuses. Take advantage of them.

Third, buying an ebook is the easiest thing to do. You pay and then download it. You don't have to go to the bookstore and try to find something that could interest you. This is another effective way to remove a barrier to adopting healthier eating habits. Finally, you can frequently get a money-back guarantee should you not be satisfied with your purchase.

Get Moving

Stop postponing your healthier life. Get yourself the low fat cookbooks that you need and start your new life. You can easily learn to cook, you can rapidly improve your well-being. You only need a little bit of determination and organization.

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Low Carb Cooking Versus Low Fat Cooking

If you want to get in shape, exercise is a great way, perhaps the best to start. However, if you really want to improve your body, then losing fat will often be an integral part of your plans. While there are literally hundreds of diets and eating plans out there that claim to help you lose weight, two of the most popular diets have for a long time revolve around eating less carbohydrates and eating less fat.

The problem with these diets however, is that if you really adhere to them for an extended period of time, then you run the risk of failing to get all the proper food you need to have a balanced and healthy diet. There is little point in getting in shape if you are harming your body by eating an unbalanced diet so you have to pay a lot of attention to what you are cutting out and making sure that you are getting everything that your body needs to remain healthy. If you are exercising a lot you will also want to make sure that you have the energy to really exercise and repair your body after intensive workouts so that your muscles have what they need to grow and develop.

Most diets therefore recommend that you eat plenty of protein but cut down on fat or carbohydrates or both.

Fatty foods include red meat, cream, avocadoes, oil and plenty of other foods that we enjoy eating. If you want to make sure that you reduce your fat intake then the best place to start is to cut down on butter and oil. Fried foods are a definite no-no. You should also keep a close eye on your red meat and try only to eat high quality meat like steak, and less low quality meat like hamburgers and sausage. Many salty snack foods such as chips are also very high in fat.

Carbohydrates are important energy providers but reducing the intake of these is a great way to reduce weight. White bread, white rice and pasta and sugar are high carbohydrate foods. Reducing these is the best way to make sure that you aren't over eating carbohydrates. You should also be aware that many very healthy foods like fruits and vegetables are high in carbs but most nutritionists do not recommend that you drastically reduce your intake of these. If you find that you are losing weight very quickly or are out of energy then review your eating habits.

As always, please consult your doctor before taking any big steps towards changing your diet or exercise.

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Low Fat Cooking

No matter what fad diet comes on to the scene it is always good practice to follow low fat cooking recipes in general. You can find a lot of great-tasting meals that are easy to prepare and that are cost-effective. Many of us are so used to low fat cooking that we know some of the recipes by heart.

Since I am one of those fans of the low fat recipes I will share some basic hints and tricks that can lower the amount of fatty foods in your diet. You won't miss a thing with these low fat cooking tips and you will find your waistline thanking you in a few weeks. These easy tips are affordable and you will be surprised how small details really add up.

Cooking spray is a staple of any low fat cooking regimen. You can find cooking spray in a variety of flavors and they add no fat to your meal project at all. Using these sprays instead of butter and oils will drastically reduce the amount of fat in any meal that you create.

I love to use olive oil flavored cooking spray when grilling chicken. You can create a low fat cooking recipe for chicken Parmesan that you never thought possible. Since Italian tomato sauce is naturally low in fat it makes and ideal element in many of the recipes. Add some pasta and fat-free cheese to the mix and you have a delightful Italian meal that is packed with vitamins and protein.

Fish is another staple of the low fat cooking kitchen. You can make great dishes in no time at all when working with fish. Just grab some foil and put flounder in the center. Spray with butter flavored cooking spray and add your favorite vegetables. Bake the whole concoction in the oven and that's all there is to it.

Low fat cooking doesn't just involve fish and chicken. There are plenty of red meats that you can use in your recipes as well. Most of the leaner cuts do tend to be a littler tougher than their fatty counterparts but this can easily be addressed with a good tenderizer.

Remember to add some flavor and spice with great condiments like lemon and honey as well as peppers and seasonings. Your low fat cooking recipes can be very enjoyable. In fact, you may not even realize that you are missing any fatty calories at all.

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Is Low Fat Cooking the Answer to Weight Loss?

Many people believe that low fat cooking and low fat diets are the keys to losing weight. However, just because something is low fat does not mean that it is going to help you lose weight - or even that it is good for you. Let's take a look at why low fat cooking probably won't help you to lose weight like you are hoping and what may help instead.

It is possible to lose weight with low fat cooking. This stems from the fact that by cutting out the fat you are often times lowering the calorie content of the foods. Consuming fewer calories than your body uses will naturally result in weight loss. However, there are some problems with low fat diets as well.

First, anytime your try to cut out most or a lot of fat from your diet, it becomes very restrictive making it much more difficult to stick with. Second, just because something is low fat does not necessarily mean that it is low calorie. That means that even if you cut out the fat from your diet, if you are still eating calorie laden foods you won't see the weight loss that you want. Finally, fat plays an important roll in the proper functioning of our bodies and your body does need some fat in order to keep working right.

Rather than just focusing on low fat cooking or consuming low fat foods you should focus on consuming the right kinds of fats and on eating a balanced, nutritious diet to lose weight. See, when your body is getting all of the nutrients it needs you will feel full longer and be less likely to overeat.

A balanced diet consists of protein, carbohydrates, lots of fruits and vegetables and yes, fats. Ideally the foods that you eat should be as close to their natural state as possible in order to get the most nutritional benefit out of them. In general the more processed something is the less nutritional value it has - and quite often the more calories it has.

By eating a nutritious, balanced diet your will be giving your body the energy that it needs to maintain your muscle while at the same time encouraging fat loss. This is especially true if you add both strength training to build muscle and some cardio to burn calories to your routine. All you need to do to lose weight is to use more calories than you consume, and cooking low fat may or may not give you that result. The real question, though, is whether or not you can stick to low fat diet long enough for it to have any real benefit and whether you can keep the weight off if you go off the diet.

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Low Fat Cooking that Tastes Great

Eating low fat foods does not mean all the taste and flavor that you love has to be eliminated. It does require you to change the way that you prepare your meals though. For example if you plan on eating chicken you should take a close look at grilling it instead of frying it. The change will still give you delicious chicken that offers plenty of protein. However you will not end up with all the fat from frying the chicken.

Lean meats, fish, and fresh vegetables should all be a large part of your low fat cooking experiences. These foods are low in fat but they contain a high amount of essential vitamins and nutrients that your body needs. If you are having a hard time with the transformation from fatty foods to those low in fat consider spicing up the meals with various seasonings and herbs. You can also make a delicious fresh salsa from tomatoes, onions, chilies, and seasonings.

Keep in mind that eating some fat is good for you as well. The secret is to keep a healthy balance between what fats you eat and the better food selection items. If you deprive yourself of all fats you will become unsatisfied with your food selections. However most people find low fat cooking helps them shed pounds, feel better mentally, and sleep better. They often exercise more as well because they feel a surge of energy that comes from eating less fat.

A very subtle but effective change for low fat cooking is to replace butter with Pam cooking spray. Butter is very high in fat but eliminating it completely can cause foods to stick to the pan and that makes cooking a complete disaster. Making small changes like this should not make you feel like you have given up any flavor in your food what so ever.

One of the hardest areas for people to eliminate from their diet is sweets that are high in fat. There are some great low fat recipes that you can try to satisfy your sweet tooth. Many of them offer you the chance to eat plenty of fresh fruits. Instead of eating ice cream serve fresh fruit with yogurt. Try sautéed peaches, apples, or bananas with a touch of cinnamon and nutmeg to sweeten it up.

There are plenty of excellent low fat cooking recipes you can choose from out there. Do not be afraid to experiment with new ones. You will enjoy low fat cooking much better if you eat a wide variety of foods. Look for recipe books and online sites that provide you with delicious main courses, side dishes, and even desserts that are all low in fat. Eating healthy can still be fun and delicious.

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Low Fat Cooking Methods - 3 Ways to Get the Maximum Health Benefits From Your Meals

Studies have shown that eating healthy can lower your risk numerous diseases, like high cholesterol, obesity, stroke, heart attack and diabetes. But although we know we need to eat healthy, we often don't realize that choosing healthy foods is not enough.

Potatoes, for example, are very healthy. But if you overcook them in water, they will lose many nutrients. If you fry them in fat or serve them with a cheese sauce and top them with extra cheese, they will be overloaded with calories and health-harming saturated fat. Many healthy foods like vegetables become unhealthier because of the many high-calorie foods like oil and full-fat dairy products we add.

If you want to get the maximum benefits from your healthy foods, you need to cook them with as little fat as possible to prevent adding unnecessary calories, and in a way that retains nutrients well. Here are three low-fat cooking methods that will help you to prepare meals high in nutrients but low in calories:

baking
sautéing
gratinating

Low-fat cooking method #1: Baking

Many foods can be baked in the oven with a minimum of fat. Cut vegetables into bite-sized pieces or slice them thinly. Mix them with a bit of oil (which will result in a nicer crust) and some spices, spread them evenly on a baking tray covered with non-stick spray or baking paper and bake until they are just soft. Turn after half of the baking time to ensure even baking and crispiness.

Many foods that are normally fried in oil, like chips, fish fillet in batter and even patties can perfectly be baked in the oven without fat.

Low-fat cooking method #2: Sautéing

This method fries foods quickly in an open pan in hot fat, without adding any water. Make certain to stir the food frequently so that it won't burn. Sautéing is a great cooking method for small pieces of vegetables or meat.

For health conscious cooking, it's advisable to use healthy fats like canola or olive oil or a good margarine instead of butter. Especially marrows, pepper and carrots taste great when sautéed in olive oil.

Low-fat cooking method #3: Gratinating

This means baking foods on high heat. The foods are covered with grated cheese, béchamel or cheese sauce, cream or eggs which give them a golden crust on top. Harder foods should be sliced thinly or precooked al dente, softer ones can be baked on moderate heat without precooking.

If you have a non-stick ovenproof dish, you won't need to add any fat. Alternately, use a non-stick spray or give the dish a slight coat of vegetable oil or margarine with a brush. Avoid pouring oil directly into the dish, as you will then most likely add more fat than you actually need.

Tips for optimal use of these low-fat cooking methods

All three cooking methods allow you to prepare delicious healthy meals with a minimum of fat. But it's still up to you to make sure you don't add a drop of fat more than absolutely necessary.

When you bake foods in the oven, don't pour the oil over them out of the bottle. Use a tablespoon to get a proper measure, or use a brush to coat your veggies with oil. The same applies for sautéing. Add a bit of fat first, and rather add a bit more when you see you need it.

Also, you should choose healthy fats. Use canola or olive oil, and a good margarine instead of butter, because vegetable fats are mainly unsaturated and much healthier than animal fats. Olive oil even has a positive impact on your cholesterol level. As for dairy products which are the essence of gratinating: Choose low-fat milk and cheese, and don't go overboard with the amount you use. You can even prepare a béchamel sauce with chicken stock instead of milk to keep calories low when you want sauce and cheese topping.

Bettina Berlin is a health professional specializing in healthy nutrition even on a tight schedule. Eating healthy and thus maintaining a healthy weight can significantly improve your health and help prevent many diseases. Visit http://www.elishas-quick-recipes.blogspot.com to discover the healing power of food, and learn TODAY how to eat yourself to a healthy and long life! Get your healthy eating guide and exciting bonuses NOW!