- TAKE TEN!
-
- Ten hints for lower-fat
cooking:
-
- 1. use plain non-fat
yoghurt, low-fat buttermilk or evaporated
low-fat milk in place of cream.
- 2. use 2 eggwhites or
equivalent in egg substitute powder
instead of one whole egg. The yolk
contains the fat, while the eggwhites
still contain protein, but no fat.
- 3. use low-fat cottage or
ricotta cheese, pureed with some lemon
juice instead of sour cream.
- 4. use an equal amount of
pureed pie apples or home cooked apples
to replace the oil in baked goods. Prune
puree is good for chocolate recipes. Make
your own or buy it in jars (usually
available in the health section of the
supermarket). For small amounts, you can
even use prune baby food!
- 5. cottage cheese pureed
is also a good substitute for butter and
oil in baked goods.
- 6. use skim milk instead
of full cream milk.
- 7. citrus fruit juices
make great marinade bases for meats
– there is no need to add any oil.
- 8. use crushed low-fat
cereal combined with apple juice
concentrate, yoghurt or jam to make a low-fat
pie crust for flans instead of crushed
biscuits and butter.
- 9. sauté foods using oil-free
dressing instead of oil (look for the
sugar-free varieties now available).
- 10. combine pureed low-fat
cottage cheese with a small amount of a
sharp flavoured cheese like Parmesan
instead of making a cheese sauce in
lasagnes and similar dishes.
-
- Ten healthy snack
ideas
-
- 1. vegetables sticks and
salsa or low-fat dip
- 2. smoothie made with low-fat
milk and fresh fruit
- 3. tub of low-fat yoghurt
- 4. piece of fruit and a
small handful of almonds
- 5. few pretzels and a low-fat
dip
- 6. small Living Lite slice
of cake or muffin
- 7. air popped popcorn
- 8. toasted wholemeal
crumpet topped with cottage cheese and
tomato slices
- 9. low-joule jelly with
slices of fresh fruit
- 10. a lite ‘Cup-A-Soup”
or freshly made vegetable juice
-
- Ten Benefits Of
Exercise
-
- 1. assists in weight loss
- 2. boosts your metabolism
- 3. reduces the risks of
cancer, heart disease and diabetes
- 4. reduces tension and
stress
- 5. increases bone density
- 6. increases flexibility
- 7. improves concentration
- 8. suppresses appetite
- 9. improves your
respiratory, circulatory, nervous and
immunity system
- 10. improves your sex life!
-
- Ten Fat Shockers
-
- 1. one tablespoon
Hollandaise sauce – 7g fat
- 2. one small rotisseried
chicken breast with skin – 18g fat
- 3. two tablespoons peanut
paste – 20g fat
- 4. an Aussie meat pie
– 30g fat
- 5. one cup of pasta with
pesto sauce - 40g fat
- 6. a vegetarian spinach
and cheese roll – 42g fat
- 7. a sheet flaky pastry
– 46g fat
- 8. a ham & cheese
croissant – 47g fat
- 9. a restaurant serve
Peking Duck – 55g fat
- 10. one cup coconut milk
– 58g fat
-
-
- RECIPE OF THE
MONTH
-
- Pumpkin, Bean
& Spinach Pasta Sauce
-
- This is so easy
- and delicious!
-
- 1 tbspn onion flakes
- 1 tspn ginger powder
- 1 tspn ground cumin
- 1 tspn ground cinnamon
- 1 tspn paprika
- salt and pepper taste
- ½ cup tomato paste
- 3 cups vegetable stock
- 750g pumpkin, chopped
- 1 x 440g can mixed beans,
rinsed and drained
- ¼ cup sultanas
- 1 cup chopped fresh
parsley
- 2 tspns pine nuts
- 100g baby spinach leaves
- 2 tbspns sweet chilli
sauce
-
- Place the first seven
ingredients in a non-stick pot with ½
cup stock. Cover and cook over low heat
for 4 minutes. Add pumpkin, remaining
stock, beans, sultanas and pine nuts and
simmer gently covered for 25 minutes,
stirring occasionally. Add parsley,
spinach leaves and sweet chilli sauce and
heat gently. Serve over freshly cooked
pasta. Serves 4.
-
- Per serve (does not
include pasta): 941.5 kjs/225 cal, 2.9g
fat, .8g sat fat, 9.5g fibre, 38g carb,
11.2g protein
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