Reduce Fat in Your Diet

Quick and Easy Flavor Booster Tips
and
Ideas to Lower Fat in Cooking


On this page you will find easy tips to reduce fat in your diet. Adding intense flavor while lowering your fat intake in your salads and meals is a snap with this at-a-glance guide.



These quick and simple flavor booster tips will give you great ideas on how to maximize taste, reduce fat in your diet and add extra layers of flavor and texture to all of your cooking.

With intense flavors, it's much easier to trim the fat from your diet because ingredients that are strong and flavor-packed means a little goes a long way. You need less to create more taste and satisfaction and in many cases can reduce or eliminate high-fat ingredients.

The salad recipes in quick salad recipes contain many of the ideas noted here to lower fat, not only in the salads, but in the menu planning, as well.

By satisfying your tastebuds using good fat in healthy flavored oils, herbs and spices, special seasonings, sauces and more, these quick flavor booster tips will increase flavor without compromising on taste and help you lower fat in your diet almost effortlessly. Eat healthy and smart with great taste.

Use this at-a-glance guide to prepare food that is healthier, more flavorful and delicious. These quick flavor booster tips are very easy and versatile and can be used in a wide variety of ways.

Use them, create with them and have fun.

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QUICK FLAVOR BOOSTER TIPS


Crunchy Flavorings:

** Baked Tortilla Chips
** Plain or Flavored Croutons
** Toasted or Untoasted Nuts and Seeds: (some good choices are: Almonds, Cashews, Macadamia Nuts, Peanuts, Pignolis, Pumpkin Seeds, Sunflower Seeds or Walnuts)

Quick Tips to Reduce Fat:

Adding crunch to any dish is a great way to satisfy your tastebuds. When buying croutons look for baked croutons instead of fried to lower the fat. Another option is to make your own by cutting bread slices into cubes, place on a baking sheet and bake at 350 degrees F until lightly browned. Toss occasionally and watch carefully so they do not burn. By using any of the flavored whole grain breads on the market these days you can make a wide variety of your own flavorful croutons any time you want.


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When using nuts or seeds chop into smaller pieces and you will not have to use as much to flavor any dish.

Quick Salad Recipes with Crunchy Flavorings:
Super Quick Crunchy Tuna Salad
Spicy Crunchy Coleslaw
Simple Bok Choy Salad
Simple Seafood Salad Recipe


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Dairy Products:

** Aged cheeses pack a flavorful punch with small amounts. Some great choices are:

Aged Cheddar - Parmesan - Pecorino Romano


** Cheeses that are flavored with herbs or spices or have a creamy and/or salty taste and texture are also great flavor boosters. Try any of the following and take a look at the gourmet cheeses in your local supermarket and specialty stores for more ideas.

Dill Havarti - Feta Cheese - Goat Cheese
Jalapeno Spiced Cheese - Pepper Jack - Smoked Mozzarella


Quick Tips to Reduce Fat:

Choose low-fat or nonfat dairy products.


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When preparing cheese: grate, shred, or dice into small cubes. This will extend the cheese and you can use less to add to salads, vegetables, casseroles, etc.

Quick Salad Recipes with Dairy Products (Flavored/Creamy):
Super Quick Crunchy Tuna Salad
Warm Cream Cheese Potato Salad
Low Fat Salad Dressing
Oil Free Salad Dressing



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Flavor Extracts:

** Almond - Lemon - Mint - Vanilla

Quick Tip to Reduce Fat:

Extracts are strong and intense and add wonderful flavor with little effort. Try adding the extract of your own choosing to nonfat yogurt or sour cream to make a quick and easy
salad dressing. It's delicious, easy and a great low-fat alternative.


Quick Links:

Vegan Meals
Save Money
Mini-Meals
Raw Recipes
Healthy Meals
Breakfast Recipes
Quick Smoothies
Lunchbox Ideas



Quick Salad Recipes with Flavor Extracts:
Simple Crab and Asparagus Salad Recipe
Easy Pasta Salad with Almond Cream




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Fruit Juices:

** Apple - Grapefruit - Lemon - Lime - Orange

Quick Tips to Reduce Fat:

Use the juice of your own choosing and add herbs and spices (cinnamon, mint, nutmeg, cayenne pepper, salt or black pepper for example) to it and use as a dressing all by itself. Add a little honey or maple syrup for a sweeter dressing if desired.


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When preparing your own dressings, try substituting 1/4 to 1/2 of the oil called for in the recipe with fruit juice instead.

Quick Salad Recipes with Fruit Juices:
Simple Bok Choy Salad
Simple Seafood Salad Recipe
Quick Orange Cabbage Salad
Ramen Noodle Pasta Salad with Honey Lime Dressing
Beans and Carrot Salad
Oil Free Salad Dressing


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Good Quality Oils:

** Buying good quality oils, organic if possible, adds great depth of flavor to any dish. There are so many flavored oils on the market these days, as well. Search them out at gourmet cooking stores, health food stores and even local supermarkets. Because of their intense flavor, less is more, so you don't have to use as much, thereby reducing fat in your diet almost effortlessly.

** Here are just a few terrific tasting oils to try:

Garlic Oil, Lemon Oil, Olive Oil, Peanut Oil,
Sesame and Toasted Sesame Oil, Walnut Oil


Quick Tip to Reduce Fat:

Fill an empty and clean pump spray bottle with your favorite oil. When adding to salads just a few spritzes will moisten the greens and allow the seasonings to stick to the lettuce. It's a great way to reduce the fat and amount of oil used.


Quick Salad Recipes with Flavored Oils:
Simple Seafood Salad Recipe
Beans and Carrot Salad


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Meat, Fish, Poultry:

** Marinades and rubs add great flavor to meat, fish and poultry with little effort.

** Cooking Methods can also intensify flavor. Broiling, Grilling and Stir-Frying add flavor and taste with a minimum of fat.

Quick Tips to Reduce Fat:

When choosing meat, fish, poultry buy the leanest cuts and buy good quality products with the least amount of additives and preservatives. Cut away as much fat as possible before cooking.

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Watch serving sizes: the size of a deck of cards or the palm of your hand and the thickness of your thumb is approximately a three ounce serving.


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Salty Flavorings:

** Anchovies (a small saltwater fish often preserved in oil)
** Capers (the pickled flower bud of the Mediterranean shrub Capparis spinosa)
** Miso (a paste made from soybeans that has been fermented)
** Oyster Sauce (a salty sauce made from seasonings and oyster extracts)
** Soy Sauce (a fermented sauce made from soybeans, wheat or barley)
** Tamari (soy sauce made with little or no wheat and thicker than regular soy sauce)

Quick Tips to Reduce Fat:

These flavor boosters are higher in sodium so look for low-sodium products whenever possible. They are all very strong, deliver great flavor and should be used sparingly. Miso comes as a paste and can be diluted with water to whatever consistency you desire. Add to nonfat yogurt with some fresh herbs like cilantro or basil and you have a quick dressing. The same approach works well with the oyster sauce too. You can also try diluting both with fruit juices of your own choosing. Experiment and see what you discover.

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Soy sauce and tamari can be lightly sprinkled over greens that have been drizzled or sprayed with oil(see quick tip under good quality oils above). Give a quick toss and you have a delicious salad dressing.

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Capers and anchovies have very distinct flavors but are great flavor boosters all by themselves. All you need is a teaspoon or two of capers or one or two anchovy fillets finely diced in a salad and it takes on an extra level of flavor with little effort. To reduce the sodium, rinse the capers before using if they are in a salty brine or packed in salt.

Quick Salad Recipes with Salty Flavorings:
Ramen Noodle Pasta Salad with Honey Lime Dressing
Easy Rice Salad


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Spicy Flavorings:

** Aioli (a garlic flavored mayonnaise)
** Jalapeno Slices
** Lettuces: (Arugula, Endive, Escarole, Frisee, Watercress, etc.)
** Mustards: (Dijon, Honey, Spicy Brown, etc)
** Pesto (a sauce usually prepared with fresh basil, pine nuts, garlic, olive oil and grated cheese)
** Prepared Horseradish (a condiment made from the root of the plant, Armoracia rusticana, and mixed with vinegar and salt)
** Salsa (choose your favorite type and heat level)
** Wasabi (a green Japanese condiment, very pungent and spicy)

Quick Tips to Reduce Fat:

Spicy condiments are quick flavor boosters, delicious, and an effortless way to reduce fat too. Aioli can be used in combination with nonfat yogurt to reduce the fat or use it sparingly with flavorful and juicy vegetables like beets, cucumbers, corn, fennel, hearts of palm, tomatoes, sweet peppers, scallions or zucchini. Just put a dollop on the vegetables and let the juices mix with the aioli to create the dressing.


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Using flavorful lettuce greens and hot and spicy tasting vegetables like jalapeno slices are easy ways to boost flavor and reduce the need for heavy dressings.

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Mustards, pesto, prepared horseradish, salsa and wasabi are deeply flavored condiments that provide great taste to anything you add them to. Potato salads take on a different taste when tossed with a flavored mustard, horseradish or wasabi. Use carefully, adding a little at a time (especially with the horseradish and wasabi which can be quite hot and spicy).

Pesto is extremely versatile and works well mixed with all kinds of salads including, pasta, chicken, seafood and even potato. Just a little goes a long way.

Salsa is a dressing all by itself and a great topping for baked potatoes and the easiest pasta sauce and is a great low-fat condiment.


Quick Salad Recipes with Spicy Flavorings:
Quick Orange Cabbage Salad
Low Fat Salad Dressing
Oil Free Salad Dressing


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Sweet and/or Sour Flavorings:

** Chutneys (a sauce composed of sweet and sour ingredients like fruits, spices, herbs and seasonings)
** Dried Fruit (blueberries, cherries, cranberries, raisins, etc)
** Honey
** Jams and Marmalades
** Maple Syrup

Quick Tips to Lower Fat:

Sweet flavorings like honey, jams and marmalades and maple syrup are simple dressing in themselves. Often just adding a small amount of any of them alone or mixed with nonfat yogurt, sour cream or even cottage cheese adds a delicious sweetness to salads and replaces dressings altogether. They can also be blended with silken tofu for a non-dairy dressing.


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A simple salad of assorted lettuce greens can be perked up easily by adding chutneys and dried fruits all by themselves.

Quick Salad Recipes with Sweet/Sour Flavorings:
Ramen Noodle Pasta Salad with Honey Lime Dressing


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Vegetables:

** Marinated Artichoke Hearts - Oil-Cured Olives - Roasted Red Peppers - Sun-Dried Tomatoes

Quick Tip to Reduce Fat:

Although these ingredients contain fat, they can be used sparingly due to their strong flavors. If you dice the ingredients fairly small this will allow you to use less in salad recipes. Roasted red peppers found in the freezer sections in bags are prepared without oil. Sun-dried tomatoes can be purchased in oil or just simply dried and packaged in small bags in the store. Both are usually found in the produce section.


Quick Salad Recipes with Rich Vegetables:
Italian Crab Salad
Warm Cream Cheese Potato Salad


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Vinegars:

** Like a sour wine, vinegar is a great flavor booster on its own and can be used alone as a dressing or marinade for many dishes. There are a wide variety to choose from including those listed below.

Apple Cider - Balsamic - Champagne - Malt
Raspberry - Red Wine - Seasoned Rice - Sherry Wine


Quick Tips to Reduce Fat:

Use any of these flavored vinegars alone without oil on your salads to reduce fat and add flavor. Use juicy and flavorful fruits and vegetables like, tomatoes, sweet peppers (red, yellow, orange and green), red onions, oranges and pineapple. Their natural juices and distinct flavors work with the vinegars to create a dressing that is unique and delicious without any oil.


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Try using these delicious vinegars to dress up grain salads and even pasta salads. Using the vinegars alone to create a light and refreshing dressing that will accent the grains or pastas without added fat.

Quick Salad Recipes with Flavored Vinegar:
Spicy Crunchy Coleslaw


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Zesting:

** Grapefruit - Lemons - Limes - Oranges

Quick Tip to Reduce Fat:

A simple flavor-packed topping for a salad, meat or fish entree is to use the zest of a lemon or lime and combine with fresh chopped herbs (cilantro, mint or basil are good choices) and some fresh minced garlic. Combine together and toss in your salad or top your meat or fish entree. No oil required.


Quick Salad Recipes with Fruit Zest:
Crab Salad Recipe with Carrot Citrus Salsa
Italian Crab Salad

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