Fact Files : Recipe Modification

Meat, Chicken, Fish

- buy lean meat.
- trim all visible fat from meats .
- remove skin from chicken.
- Use low fat marinades, eg, soy sauce, lemon juice, herbs, garlic, onion.
- Chill casseroles, soups and stir fries after cooking and drain extra fat from the top before re-heating.

- Use low fat or reduced fat dairy products.
- For milk, check that the fat content is less than 1.5g of fat/100ml milk .
- Substitute cream with low fat plain yoghurt, low fat cottage cheese or ricotta cheese or use evaporated skim milk.
- Substitute sour cream with buttermilk, low fat yoghurt or evaporated skim milk mixed with a small amount of lemon juice or vinegar.
- Use low fat coconut cream or light evaporated milk with coconut essence.

- Try to choose no fat dressings such as vinaigrettes or make your own with a mixture of lemon juice, low fat natural yoghurt, vinegar, herbs and spices, mustard and fruit juice.

- Try not to cook with oil: Steam, boil, microwave or blanch vegetables. Steaming and microwaving are best as they retain the most nutrients.
- Frozen vegetables are sometimes better than fresh as they are snap frozen after picking and therefore retain their nutrients better.
- For roast vegetables, use spray oil or a pastry brush to lightly brush with oil.

- Use margarine spreads such as canola, sunflower or olive oil spreads.
- Use filo pastry with a light brushing of oil, juice, egg or low fat reduced yoghurt – it is a much healthier option than short crust or puff pasties.
- The minimum fat required for making biscuits is about 2 tablespoons per cup of flour.

- To reduce salt intake, substitute with herbs, spices, vinegar, curry, lemon, lime and wine during cooking or use a salt substitute such as Lite Salt. (Note that salt substitutes are high in potassium).
- Use fresh meats rather than canned.
- Use fish in water rather than in brine.
- Make your own sauces or use ‘no salt added; sauces rather than ready made sauces.

- To increase fibre content of cakes and biscuits, use wholemeal flour or a mixture of wholemeal and white flour.
- Use extra vegetables in cooking.
- Include legumes such as split peas, lentils and baked beans in casseroles and soups
- Use brown rice or wholemeal pasta.
- Eat skins of fruit and vegetables where possible.
- Add psyllium or benefiber to cake, biscuit and cereal preparation.

- stir frying or dry frying using a non stick pan
- steaming
- microwaving
- roasting/baking with minimal fat or using non stick paper
- grilling
- Use oils rich in omega 3 such as canola oil