Archive for category low fat cooking
Posted by The Fat Free Gourmet in fat free, fat free cookbook, fat free recipes, fat-free recipe, fat_free cooking, healthy eating, healthy lifestyle, heart attack, heart health, heart-healthy, low cholesterol recipes, low fat cooking, low fat recipes, low-cholesterol, low-fat, low-fat recipe, Paleo on January 10, 2017
To Paleo or not to Paleo? That is the question.
If you are ApoE 3/4 or 4/4 that is not a question at all, you do not process lipids well – lipids are fats.
Approximately 25-30% of the population have the ApoE4 variant. If you do, you are at a higher risk for Cardio Vascular Disease, Alzheimer’s Disease, and more. Find out if you have this gene though lab testing…do it! You CAN fight your genes and win if you start the fight before it is too late. Get tested. Don’t know where to start? Talk to a health professional familiar with genetic testing and get it done. Here is a link to one lab that performs the tests required to get the ApoE4 answer. There are other labs out there, this is just a sample to help you get on the info track.
The diet data studies are in for us 4’s; low-fat, good-carb, is the only way for us to control our lipid profile. The Journal of Nutrition study looks at the ApoE genotype interaction with quantity and quality of dietary fat consumed. The Journal of Lipid Research study looks at how the ApoE genotype modulates the LDL cholesterol-lowering response to a diet. Both determine lower fat intake in ApoE4 affected people is paramount in optimizing lipid profiles. More data is out there, please do some Googling!
Paleoists, I am not trying to “harsh your mello”, but I would like you to stop trying to convince EVERYONE that eating saturated fats as a method of weight reduction is safe. I don’t want my fellow 4’s, which could potentially include you, the Paleoista, to be killing themselves slowly.
“If we view the population as a statistical whole, switching from an unhealthy diet to a clean Paleo diet even if it is high in SFAs in average lowers the risk for CVD. Unfortunately, if we break down the numbers according to APOE status, this remains only true for those of us that don’t carry the APOE4 gene.
For carriers of the APOE4 gene consuming saturated fatty acids can substantially raise the risk of CVD
Unfortunately, the wider Paleo community has not yet realized this important fact and still promotes the consumption of SFAs to everyone, potentially putting people in harm’s way.”
Everyone should monitor their lipids. A full cholesterol profile is a must to determine if your food consumption is producing positive health results. Optimal eating habits should be the goal. So many factors are involved and cannot be addressed in one short blog post, but to sum up, genetic testing, lipid testing, and macro balancing are key:
“With all general guidelines and medical research on APOE4 and nutrition, we should keep in mind that the reaction of our metabolism to dietary changes is highly individual. Determining the right balance of macro nutrients, especially balancing MUFAs and carbohydrates for an optimal cholesterol profile requires individual experimentation and frequent retesting”
Please note that losing weight on a Paleo diet, low blood pressure, low BMI, and or being “buff”, is NOT an indicator you are non-ApoE4, or that your vascular system is healthy. FYI -“Grass fed” is not a blanket insurance policy for clean arteries.
I am thrilled if Paleo works for you non-4’s, but please have your lipid profile done anyway. Sometimes even good genes cannot combat a bad lipid profile.
Confusion now cleared, we low-fatters can get down to the serious business of modulating our intake of fats and cholesterol.
No diet is “one-size-fits-all”. Food can be medicine or it can hasten an untimely demise. Choose your menu carefully: do your research – read, read, read, employ balance, stay away from fad diets, make healthy eating choices a lifestyle you can live with while on this earth. Do 20 minutes of exercise at least 3 days a week, more is better.
All the best for a Happy New Year, my peeps! Make 2017 your healthiest year ever!
The Fat Free Gourmet
Posted by The Fat Free Gourmet in fat free, fat free cookbook, fat free recipes, fat-free, fat-free recipe, fat_free cookbook, fat_free cooking, healthy eating, healthy lifestyle, heart attack, heart health, heart-healthy, low cholesterol recipes, low fat cookbook, low fat cooking, low fat recipes, low-cholesterol, low-fat, low-fat recipe, Thyroid, Uncategorized on November 8, 2015
A fat-free recipe for medium garden grown zucchini,
or other vegetable of your heart’s desire!
You can stuff them, steam them, sauté them, even eat them raw! They are a low-calorie vegetable that will take on the flavor, be it sweet or savory, of whatever you choose to mix with them.
Garden grown zucchini present a special challenge…size – it really does matter.
Young tender 6 to 7-inch zucchini squash are perfect for steaming or sauté, 8 to 10-inch are great for stuffing. If you allow them to grow larger, they become a problem: the skin is tough, the flavor is strong, and they tend to be a little bitter. Typically, zucchini larger than 10 inches go to what I call, “grated recipe” status; I use them in breads, fritters, cookies, salads. But, oh those seeds, what to do with them, they definitely must go!
This year’s garden provided an overabundance of larger zucchini nearing the end of the growing season due to my waning attention. With a glass of Moscato wine in one hand, and a 14-inch long zucchini in the other, I decided to do something daring…
I laid it on the counter. There it was, in front me, about 2 inches in diameter. What to do with it? I grabbed my knife and hesitantly sliced it in half. (Now, here is where it gets tricky: how big are the darn seeds?!) Hmmm, I inspected. This one had smallish seeds, and so I finished the slicing of it. I continued into ½ inch thick round slices. Not holding anything back, I spontaneously moved forward with a recipe I had been flirting with for quite some time!
You don’t really need a certain sized zucchini for this recipe, not a giant, smaller is better. Suffice it to say, my 14-incher turned out cravingly well even though it was a slightly larger sized zucchini than I would have normally chosen to use.
Here comes the fun part of this recipe: the tweaks! Those fun creative touches that will make this recipe your own. I am all about experimenting and trying new things! Looking forward to hearing what tweaks you did and the results. Try some of these and create a cravable new favorite!
- Use any sized zucchini except a giant, and cut it into any shape you like, you may have to adjust cooking time for smaller or larger sized pieces.
- Use any vegetable you like, simply adjust the cooking time for the density of the vegetable. For instance, potatoes and cauliflower may take a little longer cooking time to achieve the desired tenderness.
- Serve as an appetizer, a side to your favorite main dish, or as a main dish if you are doing vegetarian.
- Change up the ethnicity! Add different spices to the egg or the breading mix, your choice, let you imagination go wild! (I like to season both mixtures to give ‘two layers of flavor”.)
- Serve with a sauce and garnish! Fat-Free Ginger Sesame Dressing (Lighthouse Sesame Ginger Dressing is one of my favorite!) or a few dashes of soy sauce for Asian; with fat-free pasta sauce for Italian, with traditional fat-free Ranch or Blue Cheese dressing for game day festivities, or make up your own low-fat or fat-free sauce! You can even top them with a few sprinkles of fat-free cheese for the last minute of baking in the oven. Pictured are Mae Ploy Sweet Chilli Sauce, a dollop of spicy mustard, and sprinkle of cilantro; also pictured with fat-free ranch or blue cheese dressing.
- Marinate the zucchini before you bread them for another layer of flavor. A 20 minute soak in your favorite marinade would do the trick. How about soy sauce mixed with seasoned rice wine vinegar, lemon juice, or perhaps balsamic vinegar with a dash of garlic. Dill pickle juice for that “fried pickle” flavor!
Here’s the basic recipe:
1 14-inch long by 2 inch in diameter zucchini, cut ½ inch in thickness, or equivalent vegetable, cut accordingly
1 ½ cups fat-free egg substitute
1 teaspoon onion powder
1 ½ cups Kellogg’s Corn Flake Crumbs or finely crushed (see photos) corn flakes
1 teaspoon ground pepper
1 teaspoon Italian Seasoning
Salt to taste
(add 1 tablespoon of grated low-fat parmesan topping to this mixture if desired)
Pre-heat oven to 350°. Line a cookie sheet with aluminum foil, then spray with a light coating of fat-free cooking spray. Set aside.
Cut vegetables, set aside.
In a shallow bowl mix together egg substitute and onion powder, set aside.
In another shallow bowl mix together the last four ingredients, set aside.
Set up your breading prep area; from right to left or left to right whichever is most comfortable for you. Set up in a line with vegetables first, egg mixture second, corn flake crumb mixture, then baking pan. First dip vegetables into the egg mix using only your left or right hand, next into the corn flakes using the opposite hand, then place onto baking sheet. This method is the best way to keep your hands from getting “breaded”!
Bake for 30 minutes or until desired color is reached, and vegetables are fork tender. Serve warm. Serves 6.
Can be made ahead and reheated in the microwave.
(Yum, I just devoured some of the photo shoot left-overs from yesterday!)
Serve with the sauce and garnish of your choice.
6 servings, zucchini only, no garnish or sauce
Amount per serving:
Total Fat 0.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 282.9 mg
Potassium 321.2 mg
Total Carbohydrate 24.1 g
Dietary Fiber 1.9 g
Sugars 3.5 g
Protein 8.6 g
Let me know how your “tweaks” turned out! Leave your comments below or on any of my social media haunts! I welcome everyone to share their ideas and results!
Hope you and yours are looking forward to a loving holiday season! I will be publishing the “Pumpkin Spice Latte Gelato” recipe soon, so be on the lookout!
Eliminate the excess – eat to live! ❤
Serve this delicious nog with a spice dusting of your choosing: pumpkin pie spice blend, apple pie spice blend or just good ol’ freshly ground nutmeg…a dollop of fat-free whipped cream, or even a few mini-marshmallows…or all of them if you are feeling it! This fat-free eggnog will blend well with your favorite spirits or a shot or two of espresso for a yummy Eggnog Latte!
1/2 gallon fat-free milk
2 small packages (4 serving size) instant vanilla pudding mix, sugar-free or regular, French Vanilla flavor works well
1 tablespoon Brandy extract
1 tablespoon Rum extract
½ teaspoon ground nutmeg, freshly grated or pre-ground
¼ teaspoon pumpkin pie spice (optional)
Add all ingredients into a large pitcher. Whisk together or blend with immersion blender or hand mixer until incorporated. Chill and serve.
Happy Holidays and enjoy! ❤
Epicuriously to you,
Have you been searching for that special holiday recipe? The one that will get requested over and over again cause it’s just so gosh darn yummy?
…something a little more enticing and a bit more gourmet but easy to prepare??
…a special treat that might be on the menu at your nearest upscale haunt???
Yup, me too…
this might be it…
Pumpkin pie has never been my favorite, so I decided to attack it! My father had a way of spiking everything so I thought good old pumpkin pie deserved it, and I did it with one of my favorite liqueurs, Gran Marnier!
Serve this as a delicious ending to your Thanksgiving dinner with a steaming mug of coffee, espresso, or spiced tea. A splash of Gran Marnier Liqueur gives this tasty treasure that special ‘cravable’ flavor. Festively garnish with some light drizzles of Hershey Caramel sauce (it’s -!) and a dollop of Fat Free whipped cream. You will delight your family guests with a special treat that doesn’t even hint at being fat-free! Oh yeah, it’s that darn good – I had a difficult time taste testing this recipe, or should I say, had a hard time “over taste testing”, he he! I just love Gran Marnier and it blends perfectly with pumpkin!
16 crunchy ginger snap cookies
1 tablespoon fat-free cream cheese
1 – 15 ounce can pumpkin puree
1 – 14 ounce can fat-free sweetened condensed milk
1 – 4.6 ounce box cook-n-serve vanilla pudding mix
¾ cup egg substitute
½ cup fat-free milk
½ cup Gran Marnier Liqueur
2 teaspoons brandy extract
1 teaspoon pumpkin pie spice, or mix your own blend of pumpkin pie spice blend to taste
Pre heat oven to 450 degrees.
Lightly spray a 10” springform pan with cooking spray, set aside.
In a food processor, process ginger snaps until fine and no large cookie pieces remain. Add cream cheese one teaspoon at a time and process until evenly distributed. Add to springform pan. Press onto pan bottom and up the sides about 1 ½ inches. Set aside.
Add filling ingredients to bowl of food processor or electric mixer with wire whisk attachment. Beat or process until smooth. Pour filling into crust.
Place pan on center rack of oven. Bake for 10 minutes at 450 degrees, then lower oven temperature to 350 degrees and bake for another 40 minutes. Remove from oven. Cool for 15 minutes and remove springform pan sides. Refrigerate until cold or overnight. If desired, pie will easily transfer off of pan bottom onto serving dish. Serves 12.
Happy Thanksgiving to you, your family, and friends! Make it the best year ever!