While many dieters shun fats, a certain amount of dietary fat is necessary for optimum health. According to the Institute of Medicine, adults require between 20 and 35 percent of their daily calories from fat. While all fats contain the same amount of calories, they differ in the ways they affect your health. Monounsaturated fat, the type of fat in olive oil, may help reduce your risk of heart disease and lower your cholesterol levels, according to MayoClinic.com. Use this type of oil in place of butter, tropical oils and partially hydrogenated oils as part of your weight-loss plan.
Step 1
Use olive oil to grease your casserole pans, bread pans and baking sheets, rather than shortening or butter. Measure a teaspoon of olive oil into a measuring spoon and then drizzle it into your baking pans. Use your clean fingers or a pastry brush to spread the oil over the entire surface. Add a few drops more if a single teaspoon fails to coat the cooking surfaces.
Step 2
Mix up your favorite recipes with olive oil. Use this as a substitute in recipes that call for lard or vegetable oil. Select a light olive oil to avoid adding excess flavor that may overwhelm sweet or mild dishes. Measure an equal amount of olive oil, rather than the other types of oil, and complete your recipe as usual, mixing and bake according to the recipe instructions.
Step 3
Brush a light coat of olive oil over your bread and pastry items, as well as poultry, fish and meat. Fill your teaspoon measure with olive oil and drizzle over the tops of these items. Spread quickly with your pastry brush to create a light layer of sheen over the top of your breads and meats. Using minimal amounts of oil in your baking will help to limit your calorie consumption. Follow with a variety of seasonings that help to add flavor without increasing the calorie content of your dishes. Use this technique to enhance the appearance of your baked breads and add a crispy texture to your meat dishes.
Step 4
Stir a few drops of olive oil into your baked vegetables and vegetable casseroles before placing them in the oven. This can help keep your vegetables from drying out during baking and adds a pleasant flavor to many bland types of vegetable dishes.
Tips and Warnings
- Experiment with light, virgin and extra virgin olive oils to find the type that best appeals you your taste.
Things You'll Need
- Teaspoon measure
- Pastry brush
- Seasonings
Member Comments