Low-fat food
(bbc.co.uk)
Updated: 2006-07-25 16:53
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Eating a healthy, low-fat diet shouldn't mean you have to compromise on flavour or texture. Food writer Silvana Franco's refreshing recipes will fill you with energy and that all-important feel-good factor - without loading up on unnecessary calories and fat.
Get real
There's no point trying to eat steamed fish and vegetables every day - at least that's what food writer and stylist Silvana Franco believes. "You've got to cook meals that you can feed your family and friends. You've got to have tasty food that everyone will enjoy. Eating should always be a pleasure."
A self confessed diet-failure, Silvana's learned that balance and moderation are far more sucessful in the longterm.
She says: "People who go on diets fail because they feel hard done by and it's not a sustainable way of eating. You've got to be realistic about what you can cope with. I've never managed to diet successfully - I couldn't even complete a two-day detox that I tried!"
Following the birth of her first child, Fabio, she's managed to shed the pounds and return to her pre-baby figure. Although she makes an effort to eat sensible food, Silvana's the first to admit she can't say no to a chocolate biscuit. Try some of her high energy, low-fat recipes below and follow her tips for a practical, low-maintenace and healthy eating plan.
Start the day the right way
"If people don't have a proper breakfast, they'll be starving by mid-morning. That's when they crave something sweet and will probably end up eating pastries and sugary snacks," she says. Silvana suggests that even people who are short on time could manage to eat some homemade muesli or down a fresh fruit smoothie before leaving the house.
Here are Silvana's top ten tips for a healthy diet:
1. Drink lots of water - take a 1.5 litre (2.5 pint) bottle of water to work with you and try to finish it all by home time.
2. Eat five portions of fruit and vegetables every day.
3. Never skip breakfast.
4. Plan your meals the week ahead. Write a shopping list and stick to it - use the internet where possible and never shop when you're hungry.
Keep a supply of healthy snacks to hand (fresh and dried fruit, wholesome cereal bars, rice cakes, low-fat fruit yoghurts and wholemeal pitta and hummus are some ideas).
5. Remove all visible fat from food before you cook it - take the skin off chicken and trim the white fat off any meat. Don't eat sausages (the fat's not visible from the outside but it's certainly there).
6. Limit stimulants such as caffeine, alcohol and refined sugar.
7. Limit the number of times you eat out to once a week. Take your own packed lunch to work or choose soup in the canteen (non-creamy ones).
8. Take your time. Don't cut out food groups all together, such as carbohydrates, in a bid to lose weight quickly - your body needs balance. And don't do denial - you'll only end up cracking.
9. Only eat things you like the taste of - find what works for you and don't force yourself to eat things just because they're good for you.
10. And finally...enjoy these lovely recipes - cooking should never be stressful and eating should always be a pleasure.
Light dishes
Try one of these soups or the noodle salad, all are filling and economical. Each dish has a twist of flavour to make it a bit special. If you want something for a smart lunch or supper, or to pass around as healthy nibbles, then make these tender little fishcakes. They're flavoured with chilli and coriander and when served with a crunchy Asian coleslaw make a really well balanced dish.
Main meals
When you're in need of comfort food then try the crusty meatball pasta; lamb and bulgar burgers, or steaks with mushroom Yorkshires - they will definitely satisfy and your family and friends would never know they were low-fat dishes. If you're entertaining and want to impress then the homemade basil gnocchi or Greek-style roast cod are the perfect choices.
Puddings
By substituting high-fat ingredients with lower-fat alternatives, Silvana's managed to create some yummy pudding recipes that taste just as good as the real thing. In fact, if you prefer a lighter-tasting dessert, you may well prefer her versions of baked cheesecake, which uses ricotta, or creme caramels made with fresh orange juice.