Tuesday, January 25, 2011

10 Minutes to a Healthier YOU - Reduce Fat Intake

Reducing your Fat intake can be easier ( and tastier) than you think...
The way you shop, cook, and prepare foods can really impact your fat intake. It may take a bit of discipline at first, but after a few weeks you'll have formed a new habit with very measurable benefits to show for it. Here are a few simple tips...
  1. Substitute some or most of the oil/butter in cake and muffin recipes with unsweetened applesauce
  2. Read labels...look at some of your favourite packaged foods...if there are more than 5 or 6 grams of fat per serving (and some of those serving sizes may be quite small, so be sure to read that info as well), then look for a lower fat version. For example, fat-free ham, lower fat cheeses, skim or 1% milk,
  3. Cut down on your fatty favourites.  If burgers and fries visit your menu more often than once a week, just cutting out one of those meals will save you a lot of fat calories and a fat belly!
  4. Love your meat?  Cut off the visible fat and remove the skin on poultry before cooking...the tempatation is thus eliminated! 
  5. And....Just in time for Super Bowl Sunday....
Avocado and Pea Guacamole

Although avocado are one of the "good fats", you can still have too much of a good thing!  Your Super Bowl party guests are sure to gobble this tasty dip right up, even though it's lower in fat than the real thing! Serve with baked tortilla chips (or take some whole-wheat or corn tortillas and slice into wedges with a pizza cutter and toast in 250F oven) and lots of cut-up fresh vegetables. Yields: About 2 1/2 cups
  • 1 package (10 ounces) frozen peas, thawed
  • 1 ripe avocado, peeled and pitted
  • 1/3 cup plain nonfat yogurt
  • 1/3 cup store-bought medium-hot salsa
  • 3 tablespoons lime juice
  • 1 chopped tomato 1/2 cup loosely packed fresh cilantro leaves, chopped (Or cilantro paste)
  • pinch of salt (if you must)
  • garlic, hot sauce, to taste (optional)
  1. In food processor (with knife blade attached) or blender, puree peas until almost smooth; set aside.
  2. In medium bowl, with fork, mash avocado. Add peas and remaining ingredients to mashed avocado; stir until evenly mixed. Cover and refrigerate if not serving right away.

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