Get a pressure cooker. Many studies suggest that vitamins and minerals are diluted and lost in the cooking process. Vitamin C, an important nutrient present in many fruits and vegetables, is especially vulnerable being both water-soluble and extremely susceptible to heat. Opting for cooking procedures that minimize cooking times and the amount of water used is essential to preserve nutrients in cooked food. And don’t forget that appearance and texture are as important as taste. Pressure cooking not only enhances meat flavor, it also tenderizes tougher meat cuts giving an incredibly smooth texture. Additionally, steaming your vegetables in a pressure cooker instead of boiling them in water will definitely give them a more appealing texture.
Prepare homemade yogurt dressing to season your salads by mixing a container of plain low fat yogurt with a teaspoon of finely chopped chives, parsley, Dijon mustard and lemon juice. Substitute iceberg for romaine lettuce. It contains more vitamins and it´s easier to digest.
Spice up you food. Getting bored of bland flavors is the most common complaint about low fat cooking. Season your food wisely by using fresh herbs and spices. They will bring out the natural flavors in traditional foods.
Use milk or pureed vegetables to thicken gravies to avoid fats like oil or butter. Blend milk, fat free stock and flour in a blender, then cook the mixture long enough to get rid of the raw taste. If you want to add any starches, opt for pureed low carb root vegetables such us eggplant, cauliflower, zucchini etc. They will thicken your gravies wonderfully without adding too much flavor. For certain sauces, further simmering until all the liquid evaporates, is enough to obtain the desired thickness and consistency.
Choose olive oil for cooking. In addition to its many health benefits, it will add flavor to your dishes.
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