THE G.I. FACTOR: THE A TO Z OF REDUCING THE FAT CONTENT OF A RECIPE

May 08 2009

THE G.I. FACTOR: THE A TO Z OF REDUCING THE FAT CONTENT OF A RECIPE

It is important to eat a high carbohydrate and low-fat diet The following practical tips which we have set out in an easy A to Z format will help you reduce the fat content of some of your favourite recipes at the same time as you are lowering their G.I. factor.

Milk. Many people dislike skim milk, particularly when they taste it on its own or in their coffee! However, you can use skim milk in a recipe and no one will notice—and the fat saving is great. For convenience you might want to keep powdered skim milk in the pantry so that can be made up to the desired quantity when you need it. It will taste more like fresh milk if you mix the powder and water according to directions and refrigerate the milk overnight before using it UHT (long life) milk is handy in the cupboard, too.

Nuts. They are valuable for their content of vitamin ?, but they are also high in fat To keep the fat content of a recipe low, the quantity of nuts has to be small.

Oil. Most of our recipes call for no more than 2 teaspoons of oil. Any polyunsaturated or monounsaturated oil is suitable. Cooking spray or brushing oil lightly over the base of the pan is ideal. If you find the amount of oil insufficient, cover your pan, or add a few drops of water and use steam to cook the ingredients without burning. It is a good idea to invest in a nonstick frying pan if you don’t have one!

Pasta. A food to eat more of and a great source of carbohydrate and B vitamins. Fresh or dried, the preparation is easy, lust boil in water until just tender or ‘al dente’, drain and top with a dollop of pesto, a tomato sauce or a sprinkle of Parmesan and pepper. There are many wonderful pasta cookbooks now available. It is definitely worth investing in one to find all sorts of exciting ways to prepare this fabulous low G.I. food. Pasta may appear in your menu as a side dish to meat, as noodles in soup, as a meal in itself with vegetables or sauce or even as an ingredient in a dessert.

Reduce the fat content of minced meat by browning it in a nonstick pan, then placing the meat in a colander and pouring boiling water through it to wash away the fat Return to the pan to continue cooking. It is a good idea to buy the better quality minced beef with less fat.

Stock. If you are prepared to go to the effort of making your own stock —good on you! Prepare it in advance, refrigerate it then skim off the accumulated fat from the top. Prepared stock is available in long-life cartons in the supermarket Stock cubes are another alternative. Look for brands that have reduced salt.

To saut?. Heat the pan first, brush with the recommended amount of oil or less, add the food and cook, stirring lightly over a gentle heat.

Vinegar. A vinaigrette dressing (1 tablespoon vinegar and 2 teaspoons of oil) with your salad can lower the blood sugar response to the whole meal by up to 30 per cent The best types of vinegars for this purpose are red or white wine vinegar or use lemon juice if you prefer.

Weighing. What’s the weight of the meat you’ve buying? Start noticing the weight that appears on the butcher’s scales and consider bow many serves it will give you. With something like steak, that is basically all edible meat,) 20 to 150 grams per serve is sufficient Half a kilogram is more than enough for four serves. Choose lean cuts of meat. Trim the fat off before cooking or before you put it away. Alternate meat or chicken with fish once or twice a week.

Yoghurt. Yoghurt is a valuable food in many ways. It is a good source of calcium, and ‘friendly bacteria’, protein and riboflavin and unlike milk, is suitable for those who are lactose intolerant Low-fat natural yoghurt is a suitable substitute for sour cream. If using yoghurt in a hot sauce or casserole, add it at the last minute and do not let it boil, or it will curdle. It is best if you can bring the yoghurt to room temperature before adding to the hot dish, lb do this, mix a small amount of yoghurt with a little sauce from the dish then stir this mixture back into the bulk of the sauce.

Zero hit is unhealthy, so speak with the professionals (dietitians) about bow to get just the right amount you need. Our bodies need essential fatty acids that can’t be sythesiscd and must be supplied in the diet Pat does add flavour—use it to your advantage.

*153\33\4*