Foods That Cause You to Lose Weight: The Negative Calorie Effect - Neal D. Barnard (2016)
Part IV. Menus and Recipes
EASY WAYS TO CUT THE FAT
•Get the animal products out of your diet. Meat, dairy products, and eggs are major contributors of fat.
•Grill and oven-roast foods instead of frying them.
•Select baked versions of fried foods, like baked tortilla chips, potato chips, and pretzels.
•Avoid deep-fried foods like doughnuts; have a bagel instead.
•Use nonstick pots and pans, which allow food to be prepared with little or no added fat.
•“Sauté” in liquid instead of in fat. Heat ½ cup of liquid (water, vegetable stock, wine, dry sherry) in a large pot or skillet. Add the vegetables to be sautéed and cook over medium-high heat, stirring occasionally, until the vegetables are tender.
•When it is absolutely necessary to sauté or fry in oil, nonstick vegetable oil sprays allow you to do so with a fraction of the fat.
•Use a microwave oven to reheat foods.
•Use fat-free dressings on salads.
•Seasoned rice vinegar and balsamic vinegar are great for dressing salads.
•Eat cooked vegetables plain, or with a sprinkling of seasoned rice vinegar or lemon juice.
•Try your favorite fat-free salad dressing on cooked vegetables.
•Replace the oil in salad dressing recipes with seasoned rice vinegar, vegetable stock, bean cooking liquid, or with water.
•Use this cornstarch and water mixture to thicken salad dressing. Whisk 1 tablespoon of cornstarch with 1 cup water. Heat in a small saucepan, stirring constantly, until thick and clear. Refrigerate. Use in place of oil in any salad dressing recipe. May be kept refrigerated for up to three weeks.
•Make soup thick and creamy by adding a cooked mashed potato or instant mashed potato flakes.
•Limit your consumption of avocados, nuts and seeds, and coconut, which are all high in fat.
•Replace ice cream with fruit sorbet or a frozen fruit smoothie.
•The amount of fat in baked goods can often be reduced without affecting the taste or texture of the finished product.
•Experiment with your recipes: start by reducing the fat by half. You may have to add a bit of extra liquid to achieve the desired consistency.
•Applesauce, mashed banana, prune puree, or canned pumpkin may be substituted for the fat in many baked goods.