Try to make meals that bring out the flavor of your ingredients without having to use any additional fats.
The key is in using some simple cooking techniques to make foods healthier and to reduce the amount of saturated fats you use that are found in butter, lard and some oils. The Mayo Clinic offers some recommendations for cooking foods such as meats, fish and vegetables.
- Baking: Usually, no fat is needed. Place the ingredients in a pan.
- Roasting: Direct exposure to heat helps release the fat from meats.
- Braising: First the meat is browned in a pan, then it is slowly cooked with a small amount of liquid, such as water or broth.
- Stir-frying: Useful for small cuts of meat. This can be done without fat in a non-stick frying pan, although small amounts of oil (sprays are recommended), water or broth (depending on the recipe) should be used.
- Steaming: The food is placed in a perforated container that is cooked above a liquid (such as water or broth), which is boiled on a low heat.
- Sautéing: To cook evenly, use a wok or a large pan, a small amount of oil and cook at a high temperature.
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