Tip 1. Invest in a set of cookware that has a non-stick finish. This will enable you to prepare foods with little or no added fat. In addition, you'll want to pick up some cooking spray, so you can coat your cookware with it for even less sticking potential.
Tip 2. Prepare meat, poultry and fish using low fat cooking methods such as broiling, grilling and stir-frying. And remember that both fresh and frozen vegetables taste great either steamed or cooked in a microwave.
Tip 3. Instead of using pre bought marinades sauces, which add kilojoules and extra sodium, marinate meat, poultry, and fish using a mix of fresh or dried herbs and spices, lemon juice, crushed ginger or garlic.
Tip 4. Fresh or dried herbs are excellent substitutes for butter or oil; their addition only adds flavour to your recipes. Try adding dill to steamed carrots, saffron to brown rice, corriander to baked fish and ginger to stir-fried chicken.
Tip 5. Remove the skin from chicken or turkey before you cook it. Learn what cuts of meat are lean ie. round steak, and trim off any visible fat.
Tip 6. Skim and discard fat from hot soups, stews, or casseroles. Or chill the soup, stew, or casserole and skim off the solid fat that forms at the top.
Tip 7. For most recipes, you can trim the amount of fat without affecting taste or quality. For example, substituting skim milk for whole milk in mashed potatoes. You'll be surprised how delicious soups can be without cream, or how good your vegetable casserole tastes made with reduced fat cheese.
Tip 8. When making desserts try to minimise some of the added sugar by using plenty of fruits (fresh, stewed or dried). Make the most of spices such as vanilla, cinnamon and nutmeg to enhance the sweet flavour without using excess sugar.
Tip 9. Replace meat with pulses like cannellini beans, red kidney beans or chickpeas, or do a half meat, half pulses mix.
Tip 10. Instead of thickening with cream, use evaporated skim milk, and corn flour to thicken up sauces.
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