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| Healthier cooking tips |
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- Rather than frying foods try: grilling, stewing, poaching, steaming, boiling, dry roasting, stir-frying,
dry frying, micro-waving or baking in the oven, instead.
- Grill meat on a rack so that the fat drips away.
- Try using non-stick cookware to reduce the fat needed
- Brown meat and mince without adding fat or oil
- If you have to use oil in cooking, measure it onto a spoon (rather than pouring it from the bottle) to
help reduce the amount that you use. For a healthy heart use olive oil, rapeseed oil or canola oil.
- Use reduced-fat and low-fat dairy products (such as skimmed milk, semi-skimmed milk or reduced-fat cheese)
whenever possible
- Use a small amount of strong cheese for flavouring and grate it rather than slice it (it looks like you have a lot more)
- Choose a low-fat spread rather than butter (for a healthy heart, choose a spread based on olive oil or
rapeseed oil) but still use these sparingly.
- Salad dressings, mayonnaise, cream and rich sauces are all high in fat so choose low fat versions
(whatever spread you use, use it sparingly)
- Choose lean meat and mince, trim the visible fat off the meat and the skin off poultry before cooking
- Use stock cubes, stock and corn flour or a little gravy powder to make gravy rather than fatty juices from the meat
- Replace cream in recipes with low fat natural yogurt, low fat fromage frais or reduced fat crème fraiche
- In casseroles and stews use less meat and add more beans, pulses or vegetables
- Choose tomato or vegetable based pasta sauces rather than cheesy or creamy ones
- Spices, herbs, lemon juice and vinegar are a low fat, tasty way of flavouring foods. Also try using soya
sauce, Worcestershire sauce, fresh chillies, fresh ginger or garlic to add flavour
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