We all want to eat healthy but have our food taste great. We all want to have soft skin and beautiful hair. We all want to feel full. We all want to digest and benefit from our vitamins. We all want to be thin but to have energy and not cravings. So how can we accomplish it? By using one element of food properly and that element is fat – an absolutely essential component of every diet. When used wisely, fat provides us with all of the above.
Current guidelines say that 25 to 35% of your diet should come from fat, with less than 7% from saturated fat (from meat and dairy). The rest should be from mono and polyunsaturated fats like olive oil. So how can we keep the amount of saturated fat down in our diets but still benefit from its wonderful flavor and other benefits? There are some tricks to using fat wisely.
1. You need to stop listening to the marketing (like bake it, don’t fry it) and pay attention to how much fat is really in your food. Did you ever notice that you never see the word FRY in recipes anymore? That’s because when fat started getting a bad rap, we thought we could just stop frying and not have to worry about it. Now we say sauté, but honestly, that’s just semantics. If you fry/sauté in 1 Tablespoon of fat or brush on 1 T of fat and bake it, you get the same nutrition results – exactly the same amount of fat in the food you prepare. OK, you baked it instead of frying it, but did you really make healthier food? Frying is actually a great way to prepare food quickly and it can be done with very little fat. Just pay attention to the amount you use. Heat it up, swirls it around and slide your fish or meat into the pan. This coats the bottom and helps to prevent sticking. If it does stick, don’t add more fat. Just loosen it by pouring in a little liquid – something that will complement the dish – like stock or juice and tip the pan so the liquid works it’s way underneath.
2. Instead of topping hot dishes (like steak or chicken or baked goods) with a pat of butter, use a pastry brush to brush on olive oil or melted butter. Because it’s applied last, the fat will coat your tongue and give you the mouth watering feeling that you are eating something very rich, yet you can use a minuscule amount. Your food will also have the added benefit of looking moist and delicious!
3. Mounting butter: This is exactly the same idea as brushing oil on solid food but it applies to soups and gravies. Stir a small amount of fat into the hot mixture last so it will sit on the top and make it glisten. Once again, the fat will be forward and give you the feeling that you are eating something very rich even though you are not.
4. One last example of the power of adding just a small amount of last minute fat is risotto. When it’s completely cooked, just stir a little through and serve immediately. You will immediately see what I mean!
Obviously, use olive oil as much as you can, but with these simple tricks you can use a little butter too. They will help you include the much needed fat in your diet in amounts that are satisfying but reasonable. You can enjoy a little indulgence and actually feel good about it!