Cut the fat but keep the flavour

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If fat is so bad for you, why do fries taste so good? Now healthy food can be delicious too. Below, get ideas on how to cut the fat, but not the taste.

First the fat

• Choose lean and extra-lean ground meats or ground turkey breast. Try Salsa Turkey Meatballs.
• Go for loin and sirloin meats and skinless white-meat poultry.
• Trim fat from meats before cooking.
• Cut bacon or sausage amounts in half, or switch to turkey bacon, low-fat sausages or vegetarian alternatives.
• Cut meat amounts in chilis and casseroles in half; add beans for extra protein and fibre. Try Veggie Lovers Chili.
• Blend or process 1/4 to 1/3 of a soup to make it creamy instead of adding cream or thickeners.
• Switch to whole grain pasta, rice and grains. Try Broccoli Mac ‘n’ Cheese.
• Mix oatmeal or other cereal into burgers and Spicy Parmesan Meatballs with Spaghetti.
• Crush high-fibre cereal such as Fibre 1 to coat chicken breasts and fish fillets or use as a topping for baked dishes

Now the flavour

When fat is reduced or removed, foods can become bland. But by adding spices and seasonings, you can compensate for that lost fat. Here’s how.

• Use grated or shredded lemon, lime or orange peel, or squeeze fresh juice to heighten flavour. Try Lemon-Basil Chicken & Vegetables.
• Add zesty ingredients like Dijon mustard, balsamic vinegar, garlic, gingerroot, chili peppers, capers, sun-dried tomatoes, olives, hoisin sauce or other condiments. Try Bean & Carrot Mediterranean Salad.
• Sprinkle or stir in chopped fresh herbs just before serving.