Don't confuse low-cholesterol and low-fat with tasteless and boring. A meal of aromatic grains, flavorful veggies, sweet fruits, bold spices and savory preparations will make losing weight and gaining health a culinary pleasure. Preparing low-fat, low-cholesterol meals inspires creativity and possibly requires adjustments to old habits, but once you begin to explore these healthy foods, you may discover a variety of appetizing produce, whole grains, legumes, nuts, spices and healthy oils that previously escaped your attention. You also can enjoy your traditional favorites by making simple changes that maintain flavor while reducing fat and cholesterol.
Meat Alternatives
If you traditionally eat a meat-based diet, you can still enjoy foods that provide similar textures and consistencies as meats. Grill a portobello mushroom or veggie burger instead of a beef patty for a flavorful burger-replacement with a meaty-consistency. Seitan is derived from wheat gluten and tofu and tempeh are made out of soybeans. Seitan, soy and tempeh provide substantial sources of low-fat, low-cholesterol protein that you can use in marinated skewers, piccata, sweet-and-sour, barbecue or other favorite chicken recipes. Beans thicken and flavor chili, soups and casseroles, and top off salads and rice dishes for a tasty source of protein and fiber.
Oils and Fats
Your body needs fat to function properly. Healthy fats actually help you lower your cholesterol. The Harvard School of Public Health advises choosing healthy fats, limiting saturated fats and avoiding all trans fats. Look for omega-3, monounsaturated fats and polyunsaturated fats. Cook with peanut, canola, safflower, sunflower or cottonseed oils. Enjoy a handful of nuts or seeds for a mid-afternoon snack or a crunchy salad topping. Use olive oil for sauces and marinades. After tasting the abundant varieties of healthy oils, you won't miss the butter and other unhealthy fats you previously used.
Condiments
Throw away the jar of mayonnaise, stick of butter, tub of margarine and all those products that contain palm, coconut and partially hydrogenated vegetable oils. You don't need these bad saturated and trans fats to make savory condiments and dips. Spread olive oil on bread or mix a savory dipping sauce by mixing olive oil with pepper, oregano and a splash of balsamic vinegar. Make a healthy guacamole in minutes by mashing fresh avocados, olive oil, cilantro and lime together and stirring in chopped tomatoes. Combine olive oil, garlic, lemon and red wine vinegar for a refreshing salad dressing.
Spices
Spices perk up flavor without adding calories, fat or cholesterol. In fact, some spices provide nutritional benefits while enhancing taste. According to MayoClinic.com, cloves, cinnamon, garlic, ginger, oregano, thyme and turmeric may help prevent cancer and heart disease. Numerous studies are investigating other health benefits of some of the most delightful spices available. Sprinkle spices over raw or cooked vegetables and stir spices into rice and sauces. Explore the ethnic aisle in your market for new flavors to add to your food repertoire.
Member Comments