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The g.i. factor: the a to z of reducing the fat content of a recipe THE G.I. FACTOR: THE A TO Z OF REDUCING THE FAT CONTENT OF A RECIPE
It is important to eat a high carbohydrate and low-fat diet The following practical tips which we have set out in an easy A to Z format will help you reduce the fat content of some of your favourite recipes at the same time as you are lowering their G.I. factor.
Alcohol. Although excessive alcohol consumption can be fattening, as an ingredient in a recipe, alcohol itself won't create a high kilojoule dish. Alcohol evaporates during cooking, so you lose the kilojoules and are left with the flavour. A little wine in a sauce can give a delicious flavour, and sherry in an Asian style marinade is essential.
Bacon. Bacon is a valuable ingredient in many dishes because of the flavour it offers. You can make a little bacon go a long way by trimming off all fat and chopping it finely. Lean ham is often a more economical and leaner way to go. In casseroles and soups, a ham or bacon bone imparts a fine flavour without much fat.
Cheese. At around 30 per cent fat (23 per cent of this being saturated)) cheese can contribute quite a lot of fat to a recipe. Although there are a number of fat-reduced cheeses available, many of these lose a lot ricotta from a deli—you may rind the texture and flavour more acceptable than that of the ricotta available in tuba in the supermarket, flavoured cottage cheeses are ideal low-fat toppings for crackers. Try ricotta in lasagne instead of a creamy white sauce.
Cream and sour cream. Keep to very small amounts as these are high In saturated fat. A 300 ml container of cream can be poured into icecube trays and frozen providing small serves of cream easily when you need it Adding one ice-cube block (about 20 ml) of cream to 9 dish, adds only 7 grams of fat.
Dried beans, peas and lentils. These are all low in fat and very nutritious. Incorporating them in a recipe, perhaps as partial substitution of meat, will lower the fat content of the finished product Canned beans, chick peas and lentils are now widely available. They are very convenient to use and a great time saver. They are comparable in food value to the dried ones that you soak and cook yourself.
Eggs. Be conscious of eggs in a recipe as they can add fat. Sometimes just the beaten egg white can be substituted for the whole egg.
Filo pastry. Unlike most other pastry, filo is low in fat. To keep it that way brush between the sheets with skim milk instead of melted butter when you prepare it. Look for it in the freezer section of the supermarket with other prepared pastry and use it as a pie topping or a strudel map.
Grilling. Grill tender cuts of meat, chicken and fish rather than fry. Marinating first will add flavour, moisture and tenderness.
Health food shops. Health food shops can be traps for the unwary. Check out the high fat ingredients, such as hydrogenated vegetable oil, nuts, coconut and palm kernel oil in the products such as muesli bars, nut bars, health cakes and pies (even if made with wholemeal flour) that they stock on their shelves.
Ice cream. A source of carbohydrate, calcium, riboflavin, retinol and protein and low-fat varieties have the lower G.I. factor—definitely a nutritious and icy treat.
Jam. A dollop of jam on toast contains far fewer kilojoules than a smear of butter or margarine on toast. So, enjoy your jam and give fat the flick!
Keep jars of minced garlic, chilli or gingerin the refrigerator to spice up your cooking in an instant.
Lemon juice. Try a fresh squeeze with ground black pepper on vegetables rather than a dob of butter. Lemon Juice provides acidity that slows gastric emptying and lowers the G.I.
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