How to Add Flavor to Food Without Fat

Of the energy providing nutrients we consume, fats provide the most bang for your buck. They provide 9 calories per gram, more than twice the 4 calories per gram we receive from proteins and carbohydrates. Although a small amount of fat is necessary to provide the body with essential fatty acids, 1 Tbsp. of vegetable oil per day meets this need. Keep your intake low without sacrificing flavor.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Chicken broth
• Vegetable broth
• Evaporated skim milk
• Spices
• Fresh herbs
• Nonfat plain yogurt

1. Replace water with flavor. Instead of steaming vegetables in water, use chicken or vegetable broth.
2. Add richness with low fat versions of your favorite products. Evaporated skim milk adds richness to mashed potatoes in place of whole milk or butter.
3. Change your cooking modality. Roasting and grilling caramelize the sugars in meats and vegetables, meaning you don't have to baste with oily marinades.
4. Increase the aromatic appeal of foods with exotic spices. Toast spices briefly over low heat to release their essential oils. Add cardamom to yogurt and serve over fruit. Allspice works in sweet and savory dishes.
5. Wake up your taste buds with fresh herbs. Dried herbs are convenient but lack the intensity of fresh. Add fresh herbs such as basil and chives at the end of the cooking process, so their delicate volatile oils don't dissipate in steam.
6. Use high calorie ingredients sparingly as a condiment rather than as a main ingredient. Italian recipes filled with cheese seem leaden on the palate. Reduce the cheese by 2/3, and increase the flavor by sprinkling the final product with flavorful hard cheeses such as parmesan or Romano.
7. Substitute nonfat plain yogurt for sour cream. Use yogurt in recipes, as a potato topping or in vegetable dip recipes.