Posted by: Sylvia, aka Shucky | February 20, 2011

Low-Fat Substitutions

Fat Substitutions

Instead of frying non-breaded foods like veggies, use a bit of water or stock, then add a little cold-pressed oil just before the stock has evaporated and toss.

If sauteing meats, use a tiny bit of olive oil and brown meat quickly on each side, season the meat, then steam cook it the rest of the way with a bit of wine (or water and lemon juice or balsamic vinegar). Remove the meat as soon as it is cooked, and reduce the sauce until a little syrupy and pour over the meat.

For a phony butter sauce to brush on hot veggies, mix:

2 T. extra-virgin olive oil
1/2 t. garlic
1/4 t. ground cumin
1/4 t. paprika
– cayenne, chili powder, and turmeric
salt (or salt substitute) to taste.

For very low-fat cakes, replace:

  • Milk = unsweetened soy milk
  • Each egg = one T. ground flax seed and 2 T. boiling water. Stir and let sit 10 minutes before using.
  • Each cup of shortening or butter = 3/4 c. apple sauce, pureed banana, or cooked pureed prunes blenderized with 1/4 c. cold-pressed oil (and 1 t. liquid lecithin which helps with the emulsion and fat metabolism)

For a fat-free pie crust, make an Irish Pratie crust:

1 c. mashed potatoes, cold
1 c. flour
1/4 c. super-fine sugar
1/2 t. baking powder

Make a dough and roll out and use as you would any pie crust in a lightly greased pan. Glaze with egg or water and sprinkle with a bit more sugar before baking until golden. This will not be flakes, but rather soft.

From The Woodsy’s Kitchen!


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