Food Items That Might Use Water As a Fat Substitute

Water is a viable fat substitute when used correctly.

Using fat is not the only way to make food taste good. The great thing about using substitutions for fat is that the calorie count is drastically reduced. Although it may seem impossible -- maybe even a ridiculous notion to some foodies -- water as a fat substitute is a viable option for those who want to slim down their meals and their waistlines.

Meat

Water as a fat substitute does not have to come from the faucet; it comes from the naturally occurring water found in fruits and vegetables. Health-conscious cooks use chopped vegetables in hamburgers and meatloaf, or any ground meat dish, for a light and moist meal. The water from the vegetables is sealed within the meat, causing it to be moist without added fat.

Baked Goods

The naturally occuring water in applesauce is a great substitute for fat in baked goods.

Another way to substitute fat with the naturally occurring water in fruits and vegetables is in baking. It is not uncommon to use apple sauce or pureed bananas in baked goods in lieu of margarine or oil. While the consistency is different, which is common when substitutions are used, the taste is still delicious. The best part is the fat content is substantially reduced.

Sautéing Vegetables

Flavorful, tender vegetables don't have to be sautéed in oil. Seasoned water is a viable option for cooking low-fat veggies. Simply season the water with herbs and spices or use broth, and cook the vegetables until they are tender. It isn't unusual for food cooked in water to be flat and flavorless. For this reason, it is important to rely heavily on seasonings. The good news is herbs and spices don't generally add any extra calories or fat.

Macaroni and Cheese

Water is substituted for fat in mac and cheese.

Besides hot dogs, there is nothing more American than mac and cheese. It is a popular after-school snack for kids. While the boxed preparation is normally not a low-fat dish, it is possible to slim it up a bit. When preparing the pasta, instead of fat use water to adhere the powdered cheese mix to the noodles. After draining the pasta, leave about 2 tbsp. of water in the pot, and immediately pour in the powdered cheese. Quickly stir until the powered cheese is smooth and evenly coats the pasta. The consistency is less creamy and the taste may be a bit flat, but simply add a little sea salt and pepper to give flavor to the made-over classic.

References

• University of Missouri Extension; "How to Modify Recipes to Reduce Fat"; Susan Mills-Gray