- When replacing fatty ingredients in recipes, start slowly. Replace a portion of the products at first to determine if the flavor and consistency remain intact. In baked goods, especially, a small amount of fat is necessary for texture. Non-fat muffins, for example, tend to be gummy, but muffins with a small amount of fat (perhaps two tablespoons), have a much better texture.
- Fatty ingredients usually bring plenty of flavor to a recipe, so consider increasing or adding additional seasonings to the recipe. Instead of two cups of mild cheddar in a cheese sauce, for example, try one cup of sharp cheddar plus some dry or prepared mustard for kick. Or try homemade vinegar-based dressings instead of high-fat creamy dressings. The potential seasoning variations are endless.
- Flag all high-fat ingredients in the original recipe. Plan out how to replace the fatty ingredient prior to cooking to avoid any mishaps while preparing the dish.
- For creamy soups, consider adding a few boiled potatoes and blending the soup. This will provide a thick and creamy texture without the unwanted fat.
- Replace whole eggs with egg substitute products. One egg is equivalent to 1/4 cup of egg substitute.
- In sweet baked goods, substitute applesauce or pureed fruit for oils, butter or margarine. As a general rule, you can use a cup of applesauce or fruit for every cup of oil or butter.
- For recipes that call for cream or whole milk consider using CARNATION® Fat Free Evaporated Milk instead to get both the creaminess and texture that cream would provide.
- Replace regular sour cream or mayonnaise with fat-free or low-fat versions, or use yogurt.
- Use ground turkey instead of ground beef, or try extra-lean ground beef.
- Remove the skin from poultry, either before cooking or after cooking, depending on the method (a chicken roasted without its skin, for example, would dry out, but skinless chicken can be braised to no ill effect).
- Use cooking spray to coat pans instead of butter or olive oil. Add a little water if foods start to stick.
- Learn where added fat is important and where it's not so important. For example, there's seldom a difference in onions sautéed in one tablespoon of oil or onions sautéed in two or three tablespoons of oil.
Remember that eating too little fat is as unhealthy as eating too much. On average, you should be getting 20 to 30 percent of your calories from fat.