As a Nutritionist, I surprise people with my motto: if you're going to indulge, then do it right (have the full fat version) and really enjoy it.
I believe healthy eating includes food high in cream, butter, sugar or salt....just not every day and not every meal.
It gets a little more tricky during the holiday season with parties, potlucks and bake-offs going on for a month or longer. It is this time of year when I am often asked how to skim the fat off our holiday favourites. Well, if "holiday health-mindedness" is your thing, I do have some tips. Many chefs and dietitians agree that most favourites can be nipped and tucked to increase health value, decrease the guilt factor and still maintain taste.
The basics for modifying holiday recipes are quite simple and can be applied to food preparation all year round. Keep in mind: reduce and replace, substitute and experiment. Use a smidgen when the recipe calls for a dollop.
The last two are my favourites: don't expect to cut back every time and decide what your priorities are. Two good questions you can ask yourself about any recipe are: Do all the extras need to be there? Can I leave some of it out?
Easy year-round tips
- Substitute cream-based soups, sauces and gravies with 1% milk.
- Grate cheeses well and sprinkle into recipes.
- Use low fat mayonnaise and sour cream for dips, dressings and spreads.
- Saute' with defatted broth, wine or tomato puree.
- Season with minced tangy vegetables like onion, garlic, parsnip and parsley.
- Start off using 1/4 of the fat and sugar the recipe calls for and adjust for taste.
- When baking, substitute some butter or oil with pureed fruit like applesauce or pureed pears - use equal volumes fruit for fat.
- Add only half the extras the recipe calls for, like chocolate chips, candy pieces or coconut.
- Toast nuts and spices to enhance flavour. Chop finely and distribute evenly.
Special edition holiday tips
- Offer an assortment of colourful roasted fresh vegetables; we eat with our eyes first!
- Serve hot baked breads stuffed with artichokes, sun-dried tomatoes and feta cheese. Stuffed breads make fabulous lower fat appetizers.
- Season mashed potatoes with plenty of garlic and herbs instead of butter.
- Roast garlic cloves in the oven; remove from skins and puree. Fold in mashed potatoes and low fat milk.
- Try "creamed" pearl onions for a leaner, tasty white sauce. Whisk up low fat milk, flour, salt, pepper and a pinch of grated, dry jack cheese. Add peeled onions and bake at 350 degrees F until tender.
- Top desserts with fat-free frozen yogurt or whipped evaporated skim milk.
Anita Romaniw is the Community Nutritionist for the Fraser Valley Health Region. Used with permission.
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