To ensure potatoes remain low in fat make sure you follow healthy cooking techniques. The table below outlines alternatives to high-fat cooking methods. Remember to try and keep the skin on, as the skin contains important antioxidants and fibre.
Oil or fats
- Grill, dry roast, microwave or BBQ on the grilling rack rather than frying
- Use minimal amounts of margarine, oil, butter, lard, dripping and shortening
- Use spray oils, water and/or stock for cooking
- Add herbs, spices, lemon juice, vinegar or low fat sauces rather than fats or oils
Butter
- Check the amount and reduce if possible
- Replace with mono or polyunsaturated margarine or oils
- Use moist ingredients such as buttermilk to enhance the taste
Cream
- Avoid full cream when cooking
- Instead try evaporated skim milk. For a thick consistency, heat evaporated skim milk and thicken with cornflour
Salad dressings and mayonnaise
- Use fat-free varieties, skim or low-fat yoghurt and herbs
Sour cream
- Use reduced fat varieties
- Try skim or low-fat natural yoghurt as an alternative
Cheese
- Mature cheese (e.g. cheddar)
- For melting purposes, use a mixture of one part full-fat cheddar to four parts reduced-fat cheddar to improve consistency and flavour
- Combine cottage cheese and low-fat ricotta cheese
Milk
- Use skim milk, low or reduced fat milk
Curries
- Use low-fat coconut milk or try evaporated skim milk with a few drops of coconut essence
Gravy
- Separate meat juices from dripping to make a low fat gravy(place juices in a container in the freezer for 10+minutes and fat will rise to the top for removal) or use powdered gravy mix with water.
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