Dr. Dean Ornish answered:
Look at those old recipes with new eyes. Wherever it says melt butter or warm oil in the pan to start the cooking process, erase that phrase from your mind. Start instead with vegetable stock. Instead of sautéing onions in oil, cook them in stock. Instead of frying green beans with garlic, cook them in stock. When you need something creamy to hold a brothy sauce together, forget the cream and remember nonfat yogurt. Want a vinaigrette that clings to the salad? No, the answer is no longer olive oil, it’s nonfat yogurt or tomato puree. Most of your favorite recipes can be adapted - you don’t have to start over.Your basic pantry will change somewhat. You’ll no longer need oils, canned soups, prepared salad dressings, and bottled sauces. You will still keep canned tomatoes, vinegars, spices, and herbs, but new items will appear in the cupboard. Dried mushrooms that can be soaked in hot water and added to soups and sauces for richness of flavor; nonfat dry milk; an ample supply of dry pasta, rice, couscous, polenta, and cracked wheat will join dried beans. You will now keep batches of vegetable stock in the refrigerator (and freezer) along with nonfat yogurt, in various degrees of thickness, and tofu. Egg whites will be collected and the yolks discarded or given away. And believe it or not, you will not feel hungry because you can eat as much as you want of these grains, legumes, fresh vegetables, and fruits. And, if you take the time to cook well for yourself, you won’t feel emotionally hungry either. Will you need any new cooking equipment? Not much. If you don’t have any nonstick sauté pans, get a few. If you don’t have a steamer or steamer rack that fits comfortably in another pan, this is a wise investment. The best multileveled steamers are available in hardware stores with a large Asian, especially Japanese, clientele. Will you need new cookbooks? Well, along with this one, books on Indian, Chinese, Japanese, and Mediterranean cooking will give you recipe ideas that you can play with. When you read, “Heat a wok with oil,” think vegetable stock. You see ghee, think stock - or yogurt. We all need new inspiration after cooking the same dishes over and over. And cookbooks can provide the impetus to try something new and adapt many dishes to your new methods.Find out more about this book: Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weig...Helpful? 1 person found this helpfulLook at those old recipes with new eyes. Wherever it says melt butter or warm oil in the pan to start the cooking process, erase that phrase from your mind. Start instead with vegetable stock. Instead of sautéing onions in oil, cook them in... More
The first strategy is to read through the recipe and find areas of improvement. Find the saturated fat sources, such as butter, cream cheese, large amounts of meat, cream, whole milk for example and then replace an ingredient one at a time until the end result is somewhat the same as the original, but still has great taste. Taste is #1, so if the fat sources are the only areas for flavor, add different nonfat flavors:
1. For savory dishes, increase the aromatics: garlic, sweet onion, celery, carrots as well as the herbs and spices. Remember to use only fresh spices and dried herbs that have a ton of flavor. If they taste flat, so will the end product! Use fresh citrus zest, hot spices if you like it (cayenne, red peppers) and fresh herbs at the end of cooking for maximum flavor. Roasting garlic and other vegetables is also a great way to bring out the flavor of an otherwise mediocre-tasting dish.
2. For sweet dishes, such as cakes, brownies, cookies and more, I find that increasing the extracts (vanilla, almond, banana, etc) and using fresh spices (cinnamon, nutmeg, ginger) really improves the flavor of nonfat baked goods. Using coffee instead of water in cocoa-based recipes is another great way to intensify the cocoa taste without adding fat.
3. For on top of the stove sauteeing, try using wine, mild-flavored juice, such as apple or white grape and low-sodium broths or stocks to saute instead of oil or butter. This method guarantees great flavor without added fat.
4. Lastly, poaching in a combination of water, wine, herbs and spices is a fantastic and flavorful method of cooking fish, chicken breast and very lean meats. Low-fat and non-fat recipes do not equal a no-flavor dish. Keep experimenting in the kitchen until the dish is mastered!The first strategy is to read through the recipe and find areas of improvement. Find the saturated fat sources, such as butter, cream cheese, large amounts of meat, cream, whole milk for example and then replace an ingredient one at a time until the... More
Your goal is to lower the number of fat grams in your recipes. Here are a few tips to help you. Steam vegetables whenever possible and remove skin from chicken before cooking it. Avoid heavy gravies or cream soups, using broths, tomato sauces, or lemon juices whenever possible. Boil pork or beef the night before you intend to cook it, placing it in the refrigerator overnight. The grease will rise to the top and you can remove it before using the meat in your recipe the next day.Your goal is to lower the number of fat grams in your recipes. Here are a few tips to help you. Steam vegetables whenever possible and remove skin from chicken before cooking it. Avoid heavy gravies or cream soups, using broths, tomato sauces, or... More