Preparation for Low-Fat Cooking

Want to eat low fat foods? The trick is being prepared and cooking smart. Here are some great tips to help you get on your way to making the best low fat vegetarian dishes possible:

• Purchase a nice set of affordable non-stick cookware.


• Buy a few highly rated low-fat vegetarian cookbooks in which to find inspiration


• Build up your spice rack.

One of best tips on cooking low-fat is to make sure you don't get bored and adding spice will keep thing interesting.

• Always keep cooking spray on hand.


• Use olive oil for cooking as often as you can. It adds flavor and is healthier.


• For sauteeing, use a teaspoon of oil and spread it in the pan with a pastry brush. If need only to lightly coat the pan with oil, use a spray bottle instead.


• Buy a great wok and stir fry often. You can easily stir-fry in water or a vegetable broth with without affecting taste.


• Thicken gravies with milk or, if you don't eat dairy, use a a blender to mix broth with flour.

Eat Low Fat and Don't Eat Too Much

Becoming a vegetarian is a truly smart choice. Fruits, vegetables, and grains are foods naturally low in fat and increasing your intake of these items can do wonders for your diet. Most fruits and vegetables are fat-free (with the exception of avocados, olives, and coconuts.)

Pastas and breads are commonly low in fat as well but it's important to read labels to be sure. In addition to reading labels and making smart food decisions, pay attention to exactly how much you are eating. Portion size is important. Regardless of how healthy something is overindulging can be counterproductive.

Pep up Tofu

One of the best low fat foods favored by vegetarians is tofu. The good thing about tofu is that it is so versatile. Many people are turned off by tofu because it doesn't have much of a taste. Ironically, however, the fact that tofu lacks taste is one of its better features. The beauty of tofu is that it easily absorbs flavors. You can make your tofu whatever you want it to be.

Here is a great idea: Prepare a tofu salad the same way that you would prepare tuna, egg, or chicken salad. To begin, drain tofu and crumble it into a bowl. Add mayonnaise, Dijon mustard, carrots, scallions, pickles, and chopped celery. Whip all of the ingredients together and eat them on a sandwich or in a pita. And, if you have leftovers and want a little variety throw some chopped tomatoes and ripe olives into the mix and serve over a bed of lettuce, add some dark sesame oil and toasted pine nuts to top it off.

Eliminate the Fat

Low fat vegetarian meals and recipes are great but do you know what's better? Fat free vegetarian recipes! As you probably know, many vegetarian foods are naturally fat free. Search the web or check out some great fat free cookbooks for ideas on how to make fat free dishes.

Here's a great recipe for a fat free pasta bake to start with:

• 1/2 lb. wheat pasta
• 4 egg whites an equivalent amount of egg white replacer
• 1/3 cup fat free Parmesan cheese
• 2 large thickly sliced Portobello mushrooms
• 3/4 cup Soy-based “meat” crumbles
• 2 tablespoons of Balsamic vinegar
• 1 clove garlic, minced
• Water or vegetable broth
• 1 cup fat free cottage cheese
• Fat free Spaghetti Sauce
• Fat free Mozzarella Cheese, to taste

To begin, sauté mushrooms, “meat,” and garlic in the balsamic vinegar, adding water or broth to the mixture to prevent it from drying out (until mushrooms are cooked) then allow liquid to evaporate. Prepare the spaghetti according to the directions, drain and then combine with the egg whites and Parmesan cheese.

Put the spaghetti mixture into a large pan (pie pans work best) and spread it evenly throughout the pan. Spread the cottage cheese over the noodle crust, and then put the mushroom mixture on top. Put enough spaghetti sauce over the other ingredients to cover them. Bake the entire mixture at 350 degrees for 20 minutes. Sprinkle the mozzarella cheese on top for 5 additional minutes (until cheese melts). Let pie cool before serving.

Dine Light, Even Out

Finding low fat foods when you are dining out isn't always simple. It seems that most restaurants aren't creating menus with the low fat diners in mind so there may not be a lot of options. Want to see what they have to offer? Search the menu for any special "low fat" sections or distinguishing marks that indicate healthier dishes.

If it comes down to it, don't be shy; ask that waitress to give you some low fat vegetarian recommendations from the menu. If there really aren't any good options, ask if the chef can alter something to accomodate you. Most restaurants will be happy to oblige and you will probably be able to get that great salad sans the chicken or that great pasta dish without the heavy cream. In the end, you will probably end upwith something to meet your needs.

Cooking Styles Make All the Difference

You may think that all vegetarian recipes are low fat vegetarian recipes but that's just not true. Adhering to a vegetarian diet may be a healthy life decision but if you want it to be truly low fat, cook it correctly. The way you prepare something makes all the difference in the world.

Even the healthiest of foods can be diet nightmares if they're battered and fried or soaking with butter or oil. To prepare lower-fat dishes try steaming, stir-frying, and baking with a minimum amount of oil.