| COMFORT
FOODS MADE HEALTHIER |
 Low-Density
Foods
Fill up on low-density foods such as soups, fruits, vegetables, and cooked grains,
while relegating dense, high calorie foods to the role of side dish. A study conducted
by researchers at Penn State University found that subjects ate about the same
volume of different main dishes, regardless of the density in each mouthful. Those
who ate the low-density dish, which contained relatively fewer calories per unit
volume, consumed 20% fewer calories overall than those who ate the high-density
entree. And they felt just as full and satisfied.
Richer, Creamier and Healthier
For making macaroni and cheese, use whole milk, and don't use any butter. It
tastes the same, and you'll be saving lots of fat.
Try thickening a sauce, gravy, or soup with skim-milk powder, low fat cheese,
or hung curd.
Often it's not the flavor of fat, but the slippery, smooth texture you crave.
Here are a few tips to enhance flavor:
To thicken something cold, like a watery low-fat dressing, whisk in a bit of
unflavored gelatin powder.
Add a lemon ball-size serving of slivered almonds or walnuts to cereal and steamed
vegetables.
When you use cheese, you can boost flavor while cutting fat and calories. Add
smaller quantities of high-quality, aromatic versions such as Reggiano, Pecorino
Romano, or sharp cheddar.
Soy-based products, add a rich, nutty flavor and thick, smooth texture. Soymilk
can be substituted for whole milk in baking, and tofu adds volume and extends
flavors in cream sauces, dressings, and deserts.
Spread just enough fat on a slice of bread to make low fat cheese stay gooey
and creamy as it slowly melts for a grilled-cheese sandwich.
Pureed fruits are also useful for replacing up to half the fat in moist, dense
baked goods such as bread and brownies.
Soften butter or margarine at room temperature or in a microwave. Chances are
you'll spread your bread with one-quarter of the fat and calories you do when
you put it on cold.
From a cookies crumble you can make out its fat content. Harder cookies like
gingersnaps and vanilla wafers have lesser fat than softer ones. You can check
this by resting the cookie on a napkin. A grease stain is an indication of the
fat content.
Making healthier choices as you cook and snack often depends on what you have
in hand. You should stock your refrigerator with fish fillets, lean meat, low-fat
items, fruits, and vegetables and also stock various spices seasonings etc.
Then you'll find it easier to come up with meals and snacks that are both good
for you and provide the comfort you crave.
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