low fat entertaining

My local newspaper The Manly Daily, yesterday published this article of mine together with three of my photos. To view the newspaper article, click here.

The start of the New Year is a time when many people embark on diets and New Year’s Resolutions to lose weight and become healthier. Entertaining can be tricky: as a host you may be on a special eating program and be reluctant to inflict your diet on your guests. Conversely, your guests may be trying to lose a few kilos and would rather decline the invitation than subject themselves to temptation.

It is perfectly possible to prepare and serve your guests delicious tempting food without the fat and the extra calories, without them even knowing!

We are so fortunate in Australia with our incredible selection of fresh fruit and vegetables, endless cuts of meat and fantastic seafood. Serving quality fresh food does not require the flavours to be masked by rich sauces or fat-inducing cooking methods like deep-frying – the beautiful flavours speak for themselves.

Why not offer the following low-fat suggestions to serve your guests at your next dinner party or gathering:

For an appetiser, choose a low-fat dip such as Tzatsiki (Greek yoghurt dip) made with low-fat yoghurt, served with vegetable crudités. A great snack idea is to serve Edamame (young soy beans) – buy them from the frozen food section of Asian grocers, boil in salted water and serve with sea salt.

An excellent choice for an entrée during the warming months is a salad topped with either poached chicken breast or seafood and dressed with a low-fat dressing (try making one yourself with citrus juice and fresh herbs). Pasta served with a low-fat sauce or a non-creamy soup are also great entrée options.

Gazpacho – almost fat-free
(click on the photo to view larger image)

For the main course choose fish or lean cuts of meat such as skinless chicken breast or lean pork. Be sure to remove any visible fat from the meat and serve with salsas, chutneys or low-fat sauces rather than creamy or buttery sauces. Incorporate plenty of vegetables and legumes, or even better serve a vegetarian main course.

Ocean Trout with Primavera Salad
(click on photo to view larger image)

Diet-conscious does not have to mean dessert-denied! Make the most of the beautiful summer fruit and serve a fruit salad with low-fat yoghurt flavoured with a little honey and spice. Alternatively prepare a low fat dessert like a ricotta cheesecake (without the crust) or a milk-based pudding like my Rosewater, Coconut and Cardamom Milk Pudding and your guests won’t feel the least bit deprived.

Strawberry Ricotta Cheesecake – low fat!
(click on photo to view larger image)

Here are a few general tips to help you cut the fat out of your diet:

• Cooking methods make a big difference to fat and calorie content. Steaming, poaching, stir-frying and barbequing are all low fat cooking methods and retain the flavour and nutrients of the food. Avoid cooking methods such as deep-frying and shallow-frying, which add unwanted, unnecessary fat.

• Use non-stick frying pans as very little fat is required.

• Use oil cooking sprays or use a pastry brush to oil a pan.

• Choose leaner cuts of meat and remove visible fat.

• When cooking casseroles and braises, prepare the day before and leave in the refrigerator overnight – the layer of fat on the top will then be easy to remove.

• Choose the low-fat versions of whatever is available – milk, sour cream, cheese, etc

• Use low fat food substitutions, such as light evaporated milk for cream, low fat yoghurt for mayonnaise, sorbet for ice cream.

• Choose foods packed in brine or vinegar rather than oil, such as tuna and olives.

• Flavour your dishes with fresh herbs rather than pre-bought sauces or dressings.

• Avoid processed foods which often contain hidden fats.

• Cook foods in liquids such as fruit juice, stock, wine or water rather than oil.

• When shopping, read the labels to determine and compare the fat content in foods.