Modifying Recipes for Healthier Eating

To modify recipes to reduce the fat content of dishes that you already cook, you can do three things:

1.  Substitute high fat, high calorie ingredients with low fat, low calorie ingredients

2.  Reduce the quantities of higher fat ingredients in your recipes

3.  Eliminate any high fat ingredients entirely

1. Substitute

Substitute high fat, high calorie ingredients with low fat, low calorie ingredients. In the table are listed some common ingredients that you can substitute with:

The following low fat and low energy ingredients have long shelf lives, so you can keep them in your pantry or fridge to substitute at short notice:

2. Reduce

If a high fat or high energy ingredient cannot be substituted, try using a little less of it. For example, in baked products you should be able to reduce the amount of fat by a quarter to a third without changing the final product too drastically. Remember that if you remove moisture, you need to replace it. For example, to make up for less oil, you may be able to add a little more water or low fat milk.

3. Eliminate

If a high fat or high energy ingredient is not strictly necessary (i.e. it is used for presentation or flavour), you can remove it. For example, you can omit nuts, avocado or olives from salads and bacon from pasta sauce.

Experiment

To lower the fat content of your recipes requires some experimenting.  This can also add variety to your recipes.   Here are some ideas:

• Fat helps to add flavour to food, so reducing fat may reduce the flavour in some recipes.  Remember, fat is just one flavour.  So add herbs and spices, sauces such as chilli, oyster, fish, include a small amount of wine or stock to incorporate new flavours.
• In baking, fat can add texture, flavour and moisture.  Start out by choosing low fat milk, use egg whites and use soft cheeses such as ricotta.  If you are reducing the amount of oil in baking, it is important to try and keep the amount of liquid the same, so top up with low fat milk or fruit juice.
• Fat being used as a thickener can be replaced by adding a small amount of cornflour dissolved in cold water to sauces, pie fillings and casseroles.  Gelatine is also a great way to add texture to desserts and it doesn’t require cooking. 

Low fat cooking methods can include baking, braising, grilling, steaming, dry roasting, stir frying and microwaving.  Microwaving is a great way of cooking without fat, as moisture is easily retained. It also prevents pre meal snacking by reducing cooking time, aromas and the opportunity to sample the food. Tips for microwave cooking include:

• Use a slightly vented lid or pierced plastic wrap to maximise heat and moisture retention.
• Do not allow any plastic wrap to touch your food during cooking.
• If you want to retain more moisture, place a dampened paper towel on top of your food.
• To retain heat but reduce moisture, place waxed paper on top of your food.
• If cooking meats, use a double layered pan so that the fat drips to the pan below.

Additional tips for low fat cooking methods include:

• When baking foods, use a rack or rotisserie; or wrap the food in foil.
• Sauté or brown foods such as onions in a non stick pan with juice, stock or water.
• Instead of frying, use a non stick frying pan, or use stock or a cooking spray.
• With casseroles and stews, trim fat before cooking and cool once cooked and skim any additional fat off the surface.
• When cooking vegetables, try steaming, microwaving, dry roasting, stir frying.

The following items are also handy tools to have in your kitchen to assist with low fat cooking. 

• Non stick cookware and baking pans
• Grillet pan or griller
• Food processor or blender
• Steamer
• Storage containers suitable for both the freezer and the microwave
• Garlic press
• A good set of sharp knives.

Low Fat Makeovers: How to Modify your Favourite Recipes

Low fat cooking doesn’t have to mean bland, boring food. Even though removing fat removes some flavour, there are plenty of delicious options to replace it with! In this article we’ll show you three easy ways to modify your favourite recipes: substitute high fat for low fat ingredients, reduce the levels of high fat ingredients and eliminate high fat ingredients:

1. Substitute

The following low fat options can be substituted for their high fat counterparts:

Butter and margarine (1 Tbsp = 16g fat)
- Cottage cheese, mustards, chutneys, fruit spreads or honey
(If you use butter use mono or polyunsaturated margarine and spread it thinly.)

Oil (1 Tbsp = 20g fat)
- Experiment using soy sauce, lemon juice, wine or stocks to stir fry or sauté
- Use non-stick pans and no oil at all
(If you use oil choose vegetable oils such as canola, olive and sunflower. Use small amounts and brush or spray rather than pour.)

Cream (1 Tbsp = 7g fat)
- For soups and casseroles stir in non-fat natural yoghurt
- For desserts use low fat ice cream, yoghurt, ricotta cheese or low fat custard. Add a little icing sugar, honey, fruit or liqueur for sweetness

Sour cream (1 Tbsp = 7.5g fat)
- Use low fat natural yoghurt, buttermilk or evaporated skim milk mixed with a little lemon juice

Coconut cream/milk
- Use evaporated skim milk with a little coconut essence.

Cheese (variable fat content)
- Use smaller amounts of lower fat varieties such as mozzarella, bocconcini, ricotta or cottage cheese
- Mix cheese with oats, breadcrumbs or wheat germ for toppings on casseroles and baked dishes

Mayonnaise/dressing (1 Tbsp = 6.5g)
- Use low fat yoghurt, ricotta or buttermilk with added garlic, lemon, mustard, tomato paste, vinegars, fruit juices, pepper or herbs

Pastry (1 sheet puff pastry = 18g fat)
- Use filo pastry and moisten between the layers with egg white, water, stock or low fat yoghurt
- Make low fat pastry by mixing two cups of self raising flour, 250g ricotta cheese and 4 Tbsp low fat milk. Mix and knead.

Meat and Poultry
- Choose lean cuts of meat and keep your portions small
- Make your own mince or ask your butcher to mince lean cuts of meat for you
- For a bit of variety and to add bulk to mince dishes, add grated vegetables such as carrot and zucchini
- Remove visible fat before cooking
- Use marinades, herbs and garlic to add flavour

Cakes and Biscuits
- Choose recipes with less fat and use poly/monounsaturated margarine
- Experiment with using buttermilk or low fat milk to replace some of the fat, using egg whites instead of whole eggs and adding fruits and vegetables such as banana or carrot.

If you find it difficult to modify your own recipes there are a range of low fat cookbooks available from supermarkets, newsagents and bookstores. You can also try online recipe collections from Taste and the National Heart Foundation.

2. Reduce

If a high fat or high energy ingredient can’t be substituted, try using a little less of it. When baking you should be able to reduce the amount of fat or sugar by a quarter to a third without changing the final product too drastically.

Remember that if you remove moisture you need to replace it. So to make up for less oil, add a little more water or low fat milk.

3. Eliminate

If a high fat or high energy ingredient isn't strictly necessary (i.e. it is used for presentation or extra flavour) you can remove it. For example you can omit bacon from pasta sauce.

With these ideas you should be ready to experiment with new low fat dishes at home. But if you need further inspiration, speak to a Dietitian.