Taste Buds, Trick Them To Lose Weight (cont.)
7. When it is necessary to maintain the character of a particular food, you can still use a cooking method that involves fat, but use a lot less of it.
8. Fat tenderizes and moistens food like the oil added in muffin or cake recipes. In most cases, you can replace at least half of the fat in a bakery-type recipe with something else that adds moisture. Ingredients such as flavored yogurts, fat-free or light cream cheese, light or fat-free sour cream, applesauce, liqueurs, etc. all help serve this purpose in baked recipes.
9. If you really don't care for some of the reduced-fat products out there, in some recipes you can always lighten your recipe up by simply using less of the real thing. In other words, if you prefer regular-fat cheese, use half the amount called for in the recipe. If you prefer regular-fat sausage or ground beef, cut the fat in half by using half as much in your recipe.
10. One yolk often does the trick. The emulsifier found naturally in egg yolks (lecithin) helps bind the fatty ingredients with the non-fatty ingredients in bakery recipes such as in cookies, muffins, and cakes. Often, two or three eggs are called for when really one egg yolk will do. Often, you can add one egg to a recipe and replace the other eggs with 1/4-cup of egg substitute (such as EggBeaters) or two egg whites.
Originally published Oct. 15, 2003
SOURCE: Taste vs. Fat, Elaine Magee, RN, MPH, John Wiley & Sons Publishing, 1997.
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