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    You are in: Home / Community Forums / Low Fat Cooking / Creating A Lean Kitchen
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    Creating A Lean Kitchen

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    Shirl (J) 831
    Sat Feb 12, 2005 7:04 am
    Forum Host
    By making small changes right within your fridge and cupboards, you can get yourself on the road to a healthier way of eating and cooking. This is a FYI list that I wanted to share with everyone.

    Mayonnaise:
    Regular mayo containes 11 gms of fat per Tbsp, this is 2.5 gms short of being pure oil (fat). Reduced fat still has 5 gms per Tbsp which is still high. Today there is nonfat mayo with zero fat, if you don't like the taste you can still use lowfat.

    Sour Cream:
    One cup of sour cream has almost 50 gms of fat and 30 of those is saturated. There is light sour cream which still has 60% fat, so yes there is nonfat sour cream for us to choose from now, it is very possible to find a good tasting one, select ones with a short ingredient list, and look for ones that use cornstarch.

    Milk,Cream,Cottage Cheese & Yogurt:
    Replace whole milk with skim. Nonfat Cream Cheee is still good tasting, Healthy Choice and Kraft are two good tasting brands. To replace half & half you can use canned evaporated skim milk. Evaporated milk has 10 gms fat per 1/2 cup, where as skim evaporated only has 0.3 gms fat. Evaportated skim milk can be whipped too. It adds body and richness to whipped potatoes, with almost nofat. Full cottage cheese (10 gms of fat per cup) can be replaced with nonfat and tastes just as good. 1 % cottage cheese only has 0.3 gms fat per 1/2 cup. Toss out any cans of whipping cream you have even the light stuff. These are all still loaded with fat. Nondairy ones have no cholesterol, they are still high in fat. Nonfat yogurt is tasty too. Lastly, cheese which we know is high in fat. It is made from whole milk, and averages 9 gms fat per ounce 60 of that is saturated. Replace Mozza with with part skim mozza it only has 2 fat gms per ounce. Replace cheddar for reduced fat cheddar (sharp) it has 5 gms fat per ounce. Note: if you love ice cream take note replace it with Food Lion Brand Nonfat Yogurt if you can get it, this tastes like premium ice cream the strawberry is scrumptious. **Breakstone make very good nonfat products**

    Butter,Margarine:
    Toss the butter, yes it tastes nummy but is loaded in fat, replace it with Promise Ultra Low Fat it soft and spreadable. it cannot be used for cooking though. Try Butter Buds, or Butter Flavor mixes. Most margarines still have 7 gms of fat.

    Salad Dressings & Oils:
    Throw out the full fat bottles of dressings ! Most contain 8 gms of fat per Tbsp, most people pour at least 3 Tbsp on salads, which would be almsot all your fat intake for the day. Not all commercial dressing are the same, put on your reading glasses. Soybean oil is usually the 1st ingredient, new labelling allows manufacterers to claim zero fat if it containes 0.5 gms fat. Go totally FF. Pitch out every bottle of oil, except Olive,Canola and toasted sesame. They still all have fat though. Don't forget the cooking spray which is a great way to cook with little or no fat.

    Eggs:
    Course we all are concerened about eggs. Egg beaters (subs) for eggs are a great replacement.

    Soups:
    There is lot's of choices for fat free soups today, I never use any other kind.

    A note about cereals:
    Look for cereal with 1 gm fat per serving, granolas can be good but watch the fat content.

    Candy & Chocolate:
    Now I know we all love both, including me. We "should" toss it however; keep this in mind when eating it. One ounce of gum drops for example has 100 calories and will make your blood sugar levels rise. The average chocolate bar has 21 gms fat. I know this is a weakness for everyone (me too). Remember the candy too, sugar is broken down and stored as fat in our bodies.

    This list is intended to give you ideas on how to switch products from high fat to no fat or lowfat. Moderate changes over time can benefit us in the long run.
    ladypit
    Sat Feb 12, 2005 5:52 pm
    Food.com Groupie
    Very good information, Shirl! One thing I have found very helpful, particularly with having small children, is making sure that my pantry is stocked with healthy low fat items. Things that make it easy to throw meals together at the last minute instead of going out for fast food. And fast snacks too. Also, I have really upped my purchase of fruits and vegetables, and I put them where I can see them. Now we reach for fruit as a snack instead of more processed food. I also find that if I can get the 5+ servings of fruits and vegetables that the USDA recommends I feel much better and am able to lose weight.
    Shirl (J) 831
    Sun Feb 13, 2005 6:28 am
    Forum Host
    Lady,
    That is excellent !! I am guilty of not eating enough fruits. You have children to think of too, where as it is just me and my husband so it is easier.

    I have a really FUN recipe on here for kids I am going to post the link. Take a look you may not like it even, but my daughter who was and is the pickiest eater ever gave her thumbs up on it. Plus the kids have fun making them.

    recipe #65505

    just a little recipe I picked up in one of my lowfat classes I took.

    icon_smile.gif shirl
    lauralie41
    Wed Feb 16, 2005 11:52 pm
    Food.com Groupie
    Shirl (J) 831 wrote:
    By making small changes right within your fridge and cupboards, you can get yourself on the road to a healthier way of eating and cooking. This is a FYI list that I wanted to share with everyone.

    Mayonnaise:
    Regular mayo containes 11 gms of fat per Tbsp, this is 2.5 gms short of being pure oil (fat). Reduced fat still has 5 gms per Tbsp which is still high. Today there is nonfat mayo with zero fat, if you don't like the taste you can still use lowfat.

    Sour Cream:
    One cup of sour cream has almost 50 gms of fat and 30 of those is saturated. There is light sour cream which still has 60% fat, so yes there is nonfat sour cream for us to choose from now, it is very possible to find a good tasting one, select ones with a short ingredient list, and look for ones that use cornstarch.

    Milk,Cream,Cottage Cheese & Yogurt:
    Replace whole milk with skim. Nonfat Cream Cheee is still good tasting, Healthy Choice and Kraft are two good tasting brands. To replace half & half you can use canned evaporated skim milk. Evaporated milk has 10 gms fat per 1/2 cup, where as skim evaporated only has 0.3 gms fat. Evaportated skim milk can be whipped too. It adds body and richness to whipped potatoes, with almost nofat. Full cottage cheese (10 gms of fat per cup) can be replaced with nonfat and tastes just as good. 1 % cottage cheese only has 0.3 gms fat per 1/2 cup. Toss out any cans of whipping cream you have even the light stuff. These are all still loaded with fat. Nondairy ones have no cholesterol, they are still high in fat. Nonfat yogurt is tasty too. Lastly, cheese which we know is high in fat. It is made from whole milk, and averages 9 gms fat per ounce 60 of that is saturated. Replace Mozza with with part skim mozza it only has 2 fat gms per ounce. Replace cheddar for reduced fat cheddar (sharp) it has 5 gms fat per ounce. Note: if you love ice cream take note replace it with Food Lion Brand Nonfat Yogurt if you can get it, this tastes like premium ice cream the strawberry is scrumptious. **Breakstone make very good nonfat products**

    Butter,Margarine:
    Toss the butter, yes it tastes nummy but is loaded in fat, replace it with Promise Ultra Low Fat it soft and spreadable. it cannot be used for cooking though. Try Butter Buds, or Butter Flavor mixes. Most margarines still have 7 gms of fat.

    Salad Dressings & Oils:
    Throw out the full fat bottles of dressings ! Most contain 8 gms of fat per Tbsp, most people pour at least 3 Tbsp on salads, which would be almsot all your fat intake for the day. Not all commercial dressing are the same, put on your reading glasses. Soybean oil is usually the 1st ingredient, new labelling allows manufacterers to claim zero fat if it containes 0.5 gms fat. Go totally FF. Pitch out every bottle of oil, except Olive,Canola and toasted sesame. They still all have fat though. Don't forget the cooking spray which is a great way to cook with little or no fat.

    Eggs:
    Course we all are concerened about eggs. Egg beaters (subs) for eggs are a great replacement.

    Soups:
    There is lot's of choices for fat free soups today, I never use any other kind.

    A note about cereals:
    Look for cereal with 1 gm fat per serving, granolas can be good but watch the fat content.

    Candy & Chocolate:
    Now I know we all love both, including me. We "should" toss it however; keep this in mind when eating it. One ounce of gum drops for example has 100 calories and will make your blood sugar levels rise. The average chocolate bar has 21 gms fat. I know this is a weakness for everyone (me too). Remember the candy too, sugar is broken down and stored as fat in our bodies.

    This list is intended to give you ideas on how to switch products from high fat to no fat or lowfat. Moderate changes over time can benefit us in the long run.


    Thank you Shirl, this is really good information. Have been going thru the cabinets and throwing away stuff as I catch it. The flavored creamer for my coffee is going to be a hard one though, havent been able to throw that away. icon_redface.gif
    Denise!
    Fri Apr 01, 2005 7:43 pm
    Food.com Groupie
    Lauralie41 wrote:
    Thank you Shirl, this is really good information. Have been going thru the cabinets and throwing away stuff as I catch it. The flavored creamer for my coffee is going to be a hard one though, havent been able to throw that away. icon_redface.gif


    Have you tried any of the fat free creamers, Lauralie? I started back on a low fat diet the 1st of March (lost 19 pounds in March!) and I've found that many of the fat free items are actually edible these days! icon_lol.gif I use the Land O'Lakes fat free half & half in my coffee icon_wink.gif
    lauralie41
    Fri Apr 01, 2005 11:16 pm
    Food.com Groupie
    Hi Denise,
    Congratulations on your 19 pounds lost! Thank you for the info on the creamer, will definetely try that one. icon_smile.gif
    Happy Harry #2
    Tue Apr 12, 2005 4:05 pm
    Food.com Groupie
    Denise! wrote:
    Lauralie41 wrote:
    Thank you Shirl, this is really good information. Have been going thru the cabinets and throwing away stuff as I catch it. The flavored creamer for my coffee is going to be a hard one though, havent been able to throw that away. icon_redface.gif


    Have you tried any of the fat free creamers, Lauralie? I started back on a low fat diet the 1st of March (lost 19 pounds in March!) and I've found that many of the fat free items are actually edible these days! icon_lol.gif I use the Land O'Lakes fat free half & half in my coffee icon_wink.gif
    Hi Denise, Question: is the Land O'Lakes made with oil in place of milk products? AND....while I'm on this thread, could you please tell me what what % do you consider low-fat?
    Thanks in advance, Ciao for now,
    Happy Harry
    Shirl (J) 831
    Wed Apr 13, 2005 6:16 am
    Forum Host
    myself I dont look at % as much as I wont generally consume anything over 7 gm of fat it would have to be something pretty special for me. I was WW few yrs ago and that # stuck in my head ever since. Also, when I was on WW I stared using a smaller plate and never changed since. The bigger the plate the more you will fill it icon_smile.gif
    Harry,
    Thanks for your input and help. icon_smile.gif
    - Carla -
    Tue Apr 19, 2005 5:06 am
    Food.com Groupie
    -=And Don't Forget=-

    Applesauce - use it to replace or reduce the fat in baked goods. It works especially well in muffins, quick breads and snack cakes.

    Prune Puree - This produce traps moisture in baked goods in much the same way that fat does, and it is especially good in recipes containing cocoa powder. You can make your own puree by processing 4 ounces pitted prunes with 3 tablespoons hot water in a blender or food processor until smooth.

    Cocoa Powder - A deep chocolate flavor with nearly ALL the cocoa butter removed.

    Condiments - Piquant seasonings are a must for a low-fat/fat-free kitchen! Stock items such as dried chipotle peppers, candied ginger, liquid smoke, and low-sodium soy sauce in addition to herbs, spices and prepared mustard to add additional delicious flavor you your foods.

    Cookies - Fat-free cinnamon and honey cookies, low-fat gingersnaps, low-fat graham crackers, and low-fat vanilla wafers make tasty pie crusts with a fraction of the fat in traditional pastry crusts!

    Dried Fruit - Apricots, cherries, cranberries, dates, and raisins add sweetness and fiber - but no fat - to baked goods and savory dishes.

    Dry Pasta - Most dry pasta contains only 1 gram of fat per 2 ounce serving, but lower fat brands which contain as less as 0.5 grams of fat per 2 ounce serving are also available. I mostly use whole wheat pastas in my recipes.

    Evaporated Skim Milk - This mimics the consistency of heavy cream for use in sauces and soups.

    Jams, Jellies, and Preserves - Just a spoonful can brighten both sweet and savory dishes. They're fat-free and great for topping English muffins, bagels, crumpets, pancakes and waffles!

    Vinegar - Contains absolutely no fat and really brings out the flavor in foods. I have a few recipes to make your own flavored vinegars - I find them a must and I'm even to the point that I don't need anything more on my salad than a bit of flavors vinegar to make me happy
    Shirl (J) 831
    Tue Apr 19, 2005 6:35 am
    Forum Host
    Oh the more info we can get in here to help others is great. Thanks Carla icon_smile.gif
    - Carla -
    Tue Apr 19, 2005 6:56 am
    Food.com Groupie
    Whew, Are you up late or extremely early? icon_smile.gif
    Shirl (J) 831
    Tue Apr 19, 2005 7:06 am
    Forum Host
    lol I am up early as I am everyday I get up at 4:30 am get Joshua off to work and stay up. I am in Eastern NC and right now it is 7:06
    icon_smile.gif
    - Carla -
    Tue Apr 19, 2005 8:00 am
    Food.com Groupie
    You must really love your husband! icon_smile.gif

    We are about 6 hours ahead of you. GMT + 1 hour
    Happy Harry #2
    Tue Apr 19, 2005 10:43 am
    Food.com Groupie
    Hi Carla,
    That was a very informative post. This is so helpful to our younger cooks and even this old goat got reminded of several things. Thanks,
    Happy Harry
    jackieblue
    Thu Jun 02, 2005 8:10 am
    Food.com Groupie
    One thing I do now is buy pasta in nests. Instant portion control. I will have one nest as my grain/starch with dinner. The pasta I buy is Asian and has 9 nests in each 16-oz bag. Feels like a treat since I eat whole wheat bread or shredded wheat as the grain/starch with most other meals.
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