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

DVD

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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.

To discover answers to questions you may be asking yourself about Type 2 Diabetes, click on this link... Natural Diabetes Treatments

Clicking on this link will help you to see how to Beat The Belly Fat Blues Beverleigh Piepers RN... the Diabetes Detective.

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

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.

Visit http://www.1-stop-fitness.com for fitness and diet tips that will help you get into shape and stay that way.

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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Beth

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.

Chris Jonas is a chef working in Soho, New York. Check out these great Healthy Cooking [http://www.worldcookingdirect.com/healthy] articles and resources or more general Cooking Tips [http://www.worldcookingdirect.com/tips] guides and resources.

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!

Low-Fat Cooking

Below you will find a recipe that i make often,and it is very tasty.

You can serve it with a salad or a nice rice pilaf,or both.

Whatever you decide to serve it with i am sure you will enjoy this recipe!

Chicken Strips

3 boneless,skinless chicken breast sliced into 1 inch wide strips.

2 egg whites

1/4 tsp garlic powder

3/4 tsp onion powder

3/4 tsp seasoning salt

1 tbs parsley flakes

1 cup corn flake crumbs

Beat egg whites with a fork.

Add chicken strips and stir until well coated.

Combine all other ingredients in a plate.

Dip chicken strips into crumb mixture until well coated.

Place on lightly greased baking sheet.

Bake at 400 F for 10 minutes.

Turn strips over and bake another 10 minutes.

I will also include a nice rice pilaf to go with the chicken strips!

Rice Pilaf

2 tbs vegetable oil

1 cup rice uncooked

1cup chopped onion

1 cup chopped celery

2 10oz cans of chicken or beef broth

2 tbs water

2 tbs chopped fresh parsley

2 tbs sweet basil ( fresh basil is better)

1/2 tsp black pepper

1 medium zucchini,halved lenghtwise and sliced

3 medium carrots sliced thin

1 red pepper chopped

Heat oil in a large fry pan or wok

Saute rice for 7 minutes.

add onion and celery,cook for 3 minutes.

Add chicken or beef broth with water,parsley,pepper and basil.Bring to a boil.

Cover and simmer for 40 minutes.

Add carrots,red pepper and zucchini.Stir.

Cook for 35 minutes until vegetables are tender.

I hope you enjoy this as much as i do.

Have a great day!

Christine Hardy

Why is Low Fat Cooking Good?

Today, thanks to our lifestyle and habits, many of us are suffering from hypertension and/or cardiovascular diseases. In fact, there would be some people who might be taking medications on a daily basis to keep all these health problems at bay. However, just taking medications like diuretics, vasodilators or alpha-adrenergic blocking agents is not the solution to the problem. You also need to think about making changes to food and diet.

One of the main reasons for hypertension is consuming too many fats and oil. We eat a lot of fried foods that are dripping with fats and oils. These foods when consumed, increase the blood cholesterol level and are responsible for blocking our arteries with plaque. Once the arteries get blocked, people start suffering from multitude problems like high blood pressure, heart problems like myocardial infarction, or strokes.

Therefore, people suffering from high blood pressure or heart disease should immediately switch to a diet that contains low fats. Cooking without using too much fat is possible. It is not necessary that you have to live on boiled food for the rest of your life. You can learn to steam food, or even degrease meat so that most of the fat is removed. This way you can still eat meat by cooking it as you normally would. However, your fat intake would decrease substantially.

There are many health benefits from low fat cooking, especially if you are suffering from high blood pressure or heart disease. Even people who are not suffering from these ailments can reduce their risk of getting these health problems through low fat cooking.

About Author:
Kum Martin is an online leading expert in the culinary industry. He also offers top quality tips like:
Beef Burgers Recipe, Shrimp Scampi Recipe

Low Fat Cooking For Weight Loss

The secret to weight loss through low fat cooking isn't to cut all of the foods you love from your diet. It's learning to make the foods you love in healthier ways.

If you want to lose weight, you have to burn off more fat than you consume. So cutting the amount of fat you have in your diet is the first step. And one way to do this is to substitute some of the high fat ingredients you cook with, instead using fat free or low fat alternatives.

You Can Eat Meat

A low fat diet doesn't mean you have to give up meat. What is important is the type of meat you choose.

Removing the skin from chicken also removes a lot of the fat. With beef or pork, choose thin cuts. And if there is any visible fat on a cut of meat, trim it off.

Even on a low fat diet, you can still eat sausage and bacon. Sausages made with chicken or turkey contains less fat than beef or pork sausages. And turkey bacon is better for you than bacon make from pork. And it tastes good, too.

Cooking Your Meat

How you cook your meat also makes a difference. Chicken that has been baked, broiled or grilled is going to be lower in fat than chicken that's been deep fried. Coating chicken with spiced breadcrumbs and then frying them can make a tasty substitute for deep fried chicken.

If you need to sauté your meat for one of your recipes, do so in a skillet that you have lightly sprayed with nonstick cooking spray.

Butter and Oil

Instead of using butter or oil to cook your eggs in the morning, spray the skillet with nonstick cooking spray instead. If you must use cooking oil, choose olive oil or canola oil over something like regular vegetable oil.

There is no denying that butter adds flavor to your dishes. But you can add flavor in other ways. For example, with egg dishes, you can experiment with all kinds of herbs and spices to give them more flavor. And, when you cook rice in fat free chicken broth, you taste buds won't even miss the butter, and it tastes delicious!

Milk and Cream

A lot of the dishes you make that call for milk will work just as well with fat free milk as they would with whole milk. Dishes that call for heavy cream, you can substitute fat free evaporated milk.

And you can still make those delicious cheese cakes. Just substitute reduced fat cheeses for the ones you usually use.

Weight loss through low fat cooking doesn't mean completely giving up on the foods you love. In most cases, it just means replacing some of the ingredients with healthier alternatives.

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Low-Fat Cooking Techniques

You may be used to putting a knob of butter or lard into the frying pan before adding the streak bacon - this does not mean that you should. Instead of adding the saturated fat, try grilling without any added fat. Instead of streaky, try bacon and trim off any visible fat. You could even get rid of the bacon altogether. Knowing what the alternatives are is the key to enjoying your new low fat diet. You don't have to forego everything you enjoy eating. Sitting down to a family meal together can be one of the most pleasurable parts of your day.

As a rule, avoid frying, as it is the least healthy way of cooking. Stir-frying is better as long as you use very little oil. Use a good quality wok and keep the temperature high, tossing the ingredients constantly so that they do not stick Try Prawn Stir-fry as follows:-

Preparation Time: 5 minutes

Cook Time: 8 minutes

INGREDIENTS:-

8 spring onions

1 green pepper

1 red pepper

2 tbsp groundnut or sunflower oil

2 garlic cloves, very finely chopped

1 tbsp grated fresh root ginger

200g/7 oz mange tout

450 g/1 lb raw prawns, thawed if frozen, peeled and divined

4 tbsp Chinese rice wine

STEPS:-

1) Using a sharp knife, trim the spring onions and finely chop. Deseed and slice the peppers.

2) Heat the groundnut oil in a preheated wok or heavy-based frying pan. Add the spring onions, garlic and peppers and stir-fry over a medium heat for 4 minutes

3) Add the mange touts and prawns and stir fry for 4 minutes, or until the prawns have changed the color. Stir in Chinese rice wine, then transfer to four large, warmed serving plates and serve.

NUTRITIONAL INFORMATION:-

Calories..........................203

Protein...........................28g

Carbohydrates....................5g

Sugars..............................4g

Fat..................................8g

Saturates...........................1g

VARIATION:-

Substitute thinly sliced broccoli florets for the mange tout for an equally colorful and tasty dish. Replace the Chinese rice wine with dry sherry.

Also, let me share with you one of my personal favorites, The 'Low Fat' Coffee Ice Cream:

Preparation Time: 1 hour, plus

Cook Time: 0 minutes

Freezing: 6 hours

INGREDIENTS:-

25 g/1 oz plain chocolate

225g/8 oz ricotta cheese

5 tbsp low fat natural yogurt

85 g/3 oz caster sugar

175 ml/6 fl oz strong black coffee, cooled and chilled

½ tsp ground cinnamon

dash of vanilla essence

25 g/1 oz chocolate curls, to decorate

STEPS:-

1) Grate the chocolate and reserve. Place the ricotta cheese, yogurt and sugar in a blender or food processor and process until a smooth puree forms. Transfer to a large bowl and beat in the coffee, cinnamon, vanilla essence and grated chocolates.

2) Spoon the mixture into a freezer proof container and freeze for 1½ hours, or until slushy. Remove from the freezer, turn into a bowl and beat. Return to the container and freeze for 1½ hours.

3) Repeat the beating and freezing process twice more before serving in scoops, decorated with chocolate curls. Alternatively, leave in the freezer until 15 minutes before serving, and then transfer to the refrigerator to soften slightly before scooping.

NUTRITIONAL INFORMATION:-

Calories..........................150

Protein..............................6g

Carbohydrates....................21g

Sugars..............................21g

Fat....................................6g

Saturates.............................4g

VARIATION:-

Omit the cinnamon and vanilla essence and substitute 40 g/1½ oz grated mint chocolate for the plain chocolate.

About the author:

For more recipes, as well as nutrition information for all types of produce, visit [http://www.100cookingtips.com]

Khushwant Singh

Low Fat Cooking Recipes And Weight Loss Cooking

When you are trying to lose weight you may find it a struggle and you will want to find foods that you enjoy eating but are still low fat. People tend to think that all low fat cooking recipes are bland and boring and this isn't true. You can find some excellent recipes that will allow you to prepare and cook the foods you love just in a different way. Learning to cook this way will help with weight loss and a better way of life in the future.

You need to look at the foods that you eat and understand alternative ways to cook them; there is no reason to stop eating all foods but simply adapt the ones you do eat. There are many Low fat cooking recipes, which will use lean cuts of meat, and vegetables which are great for you. They are low in fat and high in vitamins and nutrients, which are great for weight loss and healthy living. If you are finding it difficult to cut out the fatty foods then you should try adding spices to them, which will add flavor.

You have to remember even when you are trying to achieve weight loss that some fats are good for you and you will need these in your daily diet. You have to learn the healthy balance between healthy Low fat cooking recipes and the fats that you eat. The key to any weight loss fully understands what you are eating and how you are cooking it. Eating the right foods and cooking them well will see great results and the weight will fall off you in no time at all.

You can easily replace items that you love with alternatives and they will cook exactly the same way, you can try grilling instead of frying or using spray oil rather than butter to cook with. Small changes can make amazing results when you learn how to use Low fat cooking recipes to your advantage. One area of food that many people find hard to stop eating is sweet things and sugar. You can change the artificial sugar for natural sugar from fruits which will help you to achieve the weight loss.

Once you change these things you will find that you do prefer them and the reason you were eating and cooking the old ways was purely habit.  You can find great Low fat cooking recipes online which will help you to cook the right way for you and your family. You have to remember that weight loss is a life changing thing it is not a simple fix to lose weight and go back to your old ways. Once you start to see results you will not want to go back to eating and cooking the way you were.

You should try to find easy Low fat cooking recipes to begin with that you know that you can easily cook. As your confidence builds then you can try complicated recipes which will look and taste amazing every time. You will surprise yourself how easy they are to cook and how much weight loss you can achieve when you put your mind to it.

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Low Fat Cooking - Get Your Waist Line Under Control

Obesity is a big problem nowadays and it has mainly to do with our habit of unhealthy eating as well as the lack of exercise. Possible ways of losing weight is one of the most keenly discussed topics at various forums and gatherings. The key to losing weight successfully is to change our unhealthy habits, which translates to eating the right food and having a regular exercising regime. It is easier said than done and calls for a strong will on part of the person to follow the routine.

One of the components of unhealthy diet is eating food that has high amount of fat. Junk food, which is very popular across all age groups, is very high in fats and directly contributes to obesity. Hence, one of the ways of losing weight successfully is to eat foods that are low in fat and to combine it with regular exercise. Though the rate of weight loss in this case will be slower when compared to the popular 'slimming' diets, this weight loss will be permanent. The process of eating low fat food can be initiated right from your own kitchen by cooking food with reduced amount of fat using lean meat, vegetables and grains.

The key to ensuring that you successfully follow the low fat diet is to cook food that is low in fat and at the same time is good tasting as well so that you do not compromise on taste. Though it does take extra effort, it is surely worth it. You can create your own meal plan comprises of items that use low fat cooking, low fat grilling and low fat baking. Since cooking involves a great amount of effort and time, it would be of great help if you can convince your family members also to adopt a low fat diet plan. This will eliminate the need of cooking two types of food in the house and at the same time, it will not leave you wanting for the delicious steaks and deep fried beans that the rest of the family might be having! All the members in the family will then rally around each other to ensure that everyone continues to follow the same low fat diet plan. Having others around you following a similar lifestyle will surely help you keep up your resolve to follow healthy eating habits and maintain that 'good looking' you, almost forever.

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Low Fat Cooking Yields Better Rewards For Your Diabetic Health

Now that you have been diagnosed as a diabetic, your health care team has given you a list of recommended eating habits. Changing your eating habits though can be a difficult lifestyle change, without a little bit of help along the way.

Reducing the fats in your diet can lead to a whole host of desirable health benefits but every time you have tried, the food just tasted so bland and boring. Thus, ultimately out comes the same old sauces, gravies, butter, margarine and soups that got you into trouble in the first place.

How To Spice Up Your Cooking

To brighten up any kind of dish and still be able to control your blood sugar levels, think three simple ingredients. These are:

Homemade broths
Citrus or citrus zest
Fresh or dried herbs

Learning how to cook using these three will greatly enhance the flavors and textures of any of your kitchen delicacies.

Homemade Broths

The aroma of a large pot of homemade broth will waft all through the house making everyone hungry for a bowl of homemade soup. Whether you prefer chicken, beef, ham or vegetable broth, add any vegetables of your choice, the leftover chicken, beef or ham bones to a large pot of water and after a couple of hours of simmering you will end up with a fantastic base. Spices and herbs should be added within the last 20 minutes of cooking to retain their great taste and flavor.

Always allow your broth to cool a little, package it and refrigerate it overnight, then remove any fats that raise to the surface before using it.

Citrus or Citrus Zest

Many desserts, baked goods, homemade salad dressings, party dips or soups and stews can benefit from the addition of the light and sweet flavor of citrus. For zesting, choose organic oranges, lemons, limes and tangerines first. Peel the outer layer of the skins only with a carrot peeler or grater but remember citrus zest has a strong flavor so a little goes a long way on flavor.

Fresh or Dried Herbs

Nothing beats the taste and quality of complementing a dish with the correct herb for seasoning. Actually you can interchange fresh or dried herbs, just remember to follow the rule: fresh =X2. This means if your recipe calls for 1 tsp. dried spices, then you are safe using 2 tsps. of fresh herbs.

Because fresh herbs are so easy to grow, pick a few varieties you like (or buy frequently) and start yourself a mini herb garden. You receive the benefit of a much longer shelf life because all you have to do is pluck a few sprigs off your plant as needed. Also it is easier to clean your herbs because you can be assured no pesticides or chemicals were added to your plants as they were grown.

Common Uses For Select Herbs

Certain herbs always seem to complement the flavors of certain dishes. Below is a list of the common uses for many herbs and spices. Remember though, if you enjoy the flavor of dill on top of your pasta, then put it there. This list is only some suggestions. Mix and match them until you find the varieties you and your family personally like.

Cilantro is popular with Mexican and Thai dishes
Dill is served well with cauliflower, fish, and carrots
Marjoram can often be found in soups, stews and egg dishes
Mint is often used with fruit salads, beverages and desserts
Oregano, Garlic and Basil are good selections for pasta and tomato-based sauces
Parsley serves well with fish dishes, soups, vegetables and tomato-based sauces
Rosemary and Thyme complement chicken and vegetable dishes
Tarragon is usually found with sour cream, yogurt, roasted chicken or any type of bean dish

No one wishes to eat bland food, so start some experimenting and find out what your family's favorites are to safely reduce the fats commonly found in many prepared dishes. Your own good health will ultimately be the final result of your new diligence.

About The Author: KJ Robinson
With some practice and more patience, cooking for a diabetic household can be just as easy as a non-diabetic meal. For information on ways to accomplish the transition please visit my site at http://www.allergy-and-diabetic-health.com/

Low Fat Cooking Tips

In a time of fast food chains with super sized servings and instant meals that contain nothing but empty calories, it's no wonder why people seem to be packing on pounds rapidly. And if these extra pounds have already taken a toll on your health or on your self-esteem, then maybe it is about time that you try low fat cooking.

Sure, taking the time out to prepare and cook low fat meals might seem like an arduous task but the long term health benefits that come along with it will surely be worth the effort. And low fat cooking does not mean being deprived of scrumptious meals - a lot of delicious but healthy recipes are out there ready to cater to health conscious people who have hard to please palates too.

For those who fancy fish, a broiled salmon with lemon sauce might be a real treat for you. With only 212 calories per serving, this delightful meal done by serving salmon topped with a sauce made by mixing together cornstarch, lemon juice, chicken broth and honey gives us the omega 3 fatty acids that our body needs.

Fear you would never eat chicken again with low fat cooking? Contrary to that fear, there as many low fat recipes for chicken as there is for fish. Even the all-time favorite chicken teriyaki has now its low fat version, too. Still with its classic sauce made from ginger, honey, and scallions; this baked version has only 296 calories per serving. Just as delectable as any other chicken teriyaki's out there minus the extra fat.

Even meat lovers need not to fret no more. Low fat cooking still includes options for those who simply cannot take meat out of there diet. Done by marinating beef with lime juice, cumin, chili powder and garlic then cooking it with red bell peppers and onions and separating them into tortillas; these mouth-watering beef fajitas contain only 253 calories per serving as long as you serve it with fat-free sour cream as garnishing.

Aside from choosing these delectable low fat meals over the calorie-packed ones, being familiar with some low fat cooking tips can be of a big help too. Instead of frying your food, why not grill, broil, bake, braise, steam, poach, slow-cook, or microwave them instead? Or instead of using butter or oil, make use of oil nonstick cooking sprays or liquid oils for a change. You could also substitute reduced fat cheese for the full-fat kinds, use phyllo dough in topping pies or lining tarts, and use herbs, spices, fruits and salsas to flavor your food. You could also cut all the excess fat noticeable in your meat and drain fat from cooked ones with kitchen paper.

Whoever thought low fat meals could get as tasty as these? Or that preparing these dishes was not that hard after all? With the proper know-how in preparing them and the motivation to make them a part of your regular diet, you will be saying goodbye to those unwanted extra pounds in no time.

Please visit Low Fat Cooking Tips and Low Fat Recipes for more information.