LEARNING FROM A LOWER FAT DIET

When you’re trying to follow a lower-fat diet, learning a few flavor-boosting, fat-reducing cooking secrets makes it a whole lot easier. Of course, you can always substitute reduced-fat versions of foods for high-fat versions. But for an even greater flavor “bang for the buck,” try these “trade secrets” for making low-fat foods taste fabulous.

Flavor up salad dressings:
Sure, you can buy reduced-fat or fat-free dressings. But if you have a favorite full-fat dressing you love, try this tip for cutting the fat: Mix 1 part salad dressing to 1 part mild vinegar, such as cider vinegar or rice vinegar (the dressing will be slightly thinner and tangier). You can also use citrus juice instead of vinegar. Or, use bottled salad spritzers that have only 0.5g fat for 10 sprays.

Indulge in “fried food”:
Love the crispy texture of fried chicken or seafood, but hate the fat? Try oven-frying. First, coat a baking sheet with nonstick cooking spray. Then, dip meat or seafood into beaten egg substitute or a mixture of beaten egg white and skim or evaporated skim milk. Next, dip the food in seasoned breadcrumbs or crushed corn flakes or other cereal. Bake on the prepared baking sheet.

Go nutty:
Nuts are great flavor boosters, and they also have lots of heart-healthy fats. But even though they’re good for you, they still add to your total fat count for the day, so don’t use too much. Toasting them brings out their flavor, so you can use less.

Freshen up flavor:
One easy way to add flavor to foods prepared without fat is to add fresh herbs near the end of the cooking time. Fresh herbs also add a burst of flavor to salads. Cut back on salad dressing and add chopped fresh herbs such as basil, oregano or mint to salads.

Use oils wisely:
Oils such as extra virgin olive oil or nut oils have lots of flavor, so you don’t need much. One of the easiest ways to get the flavor of the oils without the fat grams is to buy a spray bottle and fill it with the oil. Spritz steamed vegetables, pasta, etc. with the oil just before serving.

Add cheesy flavor:
Use a sharp cheese instead of mild and you won’t need nearly as much to get the same flavor intensity. Use a reduced-fat sharp cheese for an even bigger fat reduction.

Create marinade magic:
Marinades and spice rubs add bold flavor with zero or very little fat. You can find a variety of marinades and rubs at your grocery store. (Just remember that rubs may be high in salt or very spicy, so don’t overuse them.)

Eating healthy is about enjoyment, not deprivation. When you add flavor and reduce fat, you can enjoy the pleasure of a delicious meal and know that you are doing your health a favor at the same time.

BASICS OF HEART-HEALTHY EATING

Basics of Heart-Healthy Eating
A heart-healthy diet is actually pretty easy to follow. Basically, heart-healthy eating means less fat, less sodium, fewer calories and more fiber. Read the nutrition labels on foods and use the following guidelines:


Select foods that are low in saturated and trans fats. Focus on lean meat, seafood and dairy products.
Keep total fat low — between 20% and 35% of your total calories — and get most of the fat in your diet from heart-healthy oils, such as olive oil.
Foods from plant sources — vegetables, fruits, grains and some oils — do not contain cholesterol. The bulk of your diet should come from these foods.
Eat foods high in heart-healthy Omega-3 fatty acids, such as salmon, nuts and flaxseed.
Eat foods low in sodium. That includes most fruits and vegetables, whole grains, low-fat or non-fat dairy products and moderate amounts of lean meat.
The Heart-Healthy Pantry / Refrigerator
Stock up on these foods and you’ll find it much easier to stick to your heart-healthy eating plan:

Heart-Healthy Oils
Instead of saturated fats like butter that are solid at room temperature, use monounsaturated fats, such as olive oil or canola oil; and polyunsaturated fats that come from nuts, seeds and nut oils. Monounsaturated and polyunsaturated fats can help reduce your total blood cholesterol and LDL cholesterol (the “bad” kind). Olive oil and nut oils, such as walnut oil, also provide great flavor.

Grocery list:

Olive oil
Nut oils
Sesame seeds
Unsalted nuts
Whole Grains
Whole Grains Pastas and breads made with whole grains are high in nutrients that promote heart health and help regulate blood pressure. They’re also high in fiber, and studies show that increasing the amount of fiber in your diet may also reduce heart-disease risk.

Grocery list:

Oatmeal
100% whole-wheat bread
Brown rice
Unsalted nuts
Baked whole-grain crackers
High-fiber, low-sugar cold cereal
Barley
Popcorn
Wild rice
Fruits and Vegetables
Fruits and vegetables contain fiber and phytochemicals — valuable plant-based nutrients — that may lower cholesterol and blood pressure and reduce the risk of cardiovascular disease. Plan to stock up on a variety of fresh, frozen and canned fruit and veggies. Select low-sodium canned vegetables and canned fruits packed in juice. Keep bowls of fresh fruit such as apples, bananas, pears and oranges on the counter. Stock up on frozen berries and cut up raw veggies for snacks.

Grocery list:

A variety of fresh, frozen and canned fruit and vegetables
Legumes: Beans, Peas and Lentils
Legumes are great high-fiber sources of lean protein that are cholesterol-free and low in fat. Studies have shown that soybeans in particular seem to be especially beneficial to the heart.

Grocery list:

Edamame
Tofu
Dried or canned lentils
Peas
Black beans
Pinto beans
Chili beans
Garbanzos
Red Wine / Grape Juice / Grapes
The heart-healthy benefits of red wine include reducing the risk of blood clots, reducing LDL (“bad”) cholesterol and maintaining healthy blood pressure – but many researchers believe grapes and grape juice offer the same health benefits.

Grocery list:

Red wine
Purple grapes
Purple grape juice
Nuts and Seeds
Nuts contain heart-healthy oils that experts believe may reduce the risk of blood clots and lower LDL cholesterol as well as improve the health of arteries. Nuts also provide Omega 3 fatty acids — healthy fatty acids that seem to prevent abnormal heart rhythms that may lead to a heart attack. Just be sure to eat plain, unsalted nuts. Flaxseeds are also a good source of Omega-3s.

Grocery list:

Flaxseed
Roasted, unsalted walnuts
Pecans
Almonds
Other nuts
Fish
Fatty fish such as salmon, mackerel, tuna, herring and sardines are also excellent sources of Omega-3 fatty acids, which may reduce cholesterol and inflammation that can lead to heart disease. The American Heart Association recommends eating two servings of fish a week.

Grocery list:

Salmon
Herring
Sardines
Tuna
Sardines
There are plenty of wonderful foods to enjoy, whether you are trying to reduce your risk of heart disease or just want to eat a healthier diet in general. You don’t have to sacrifice flavor and variety to experience the wonderful benefits of heart-healthy foods!

Vegetable-Sweet Potato Latkes

Ingredients
1 Small red onion or large shallot, grated and squeezed dry
1 Cup shredded zucchini, squeezed dry (1 medium)
2 Cups peeled and shredded sweet potato (1 medium)
2 Eggs, beaten
3 Tbsp. flour
1/8 Tsp. nutmeg
1/4 Tsp. salt
1/4 Tsp. pepper
2 To 4 tbsp. vegetable oil

Directions
Combine onion, zucchini and sweet potato in large bowl. Add eggs, flour, nutmeg, salt and pepper, mixing well.
Heat 2 tablespoons oil in large heavy-bottomed skillet over medium-high heat. Drop heaping tablespoons of batter into skillet, 1 inch apart; flatten slightly with back of spoon. Fry 2 minutes per side, or until golden brown on each side. Drain latkes on paper towels. Add more oil as necessary and heat before making more latkes.