Quick Recipes and Easy

Low Fat Cooking

A Small Goes a Long Way

It is unwise and unhealthy to reckon of eliminating all stout from your diet. Eating would become a bland and dull pastime. Just as an engine needs oil to run, so do our bodies. The challenge is to keep the stout to a minimum and to obtain it from healthy sources. This recommendation is not only for those seeking to shed a few pounds but also for overall health and well-being. Studies suggest that keeping dietary stout to 30% or less daily, reduces the risk of heart disease, certain types of cancer and diabetes. As small as a tablespoon a day will keep your body operating efficiently.

Facts About Stout

Stout is king when it comes to calories. It weighs in at a whopping nine calories per gram. Carbohydrates and protein only carry four calories per gram. Since some dietary stout is necessary, it’s wise to know which ones are best. It’s no secret that there are excellent and terrible fats. The simple way to figure which is which is by eyesight. If stout is solid at room temperature, it’s not excellent for you. Butter, lard, shortening, some red meats, ice cream and cheese, all saturated fats, fall into this category. The next two types of stout are liquid at room temperature. Monounsaturated fats include olive, canola, and peanut oils, with olive oil being the best. The other type of stout is polyunsaturated; which encompasses corn, soybean and safflower oils.

Stout and Flavor

Stout adds flavor to food and leaves a feel excellent sensation on your taste buds. To replace the flavor lost from stout it’s vital to add it back in other ways. Learn to experiment with herbs and spices.

Tips and Techniques

When preparing low stout meals it is vital that you alter your cooking methods. Steam, stir-fry, broil, bake, or sauté meats to keep stout at bay. Thanks to George Foreman, grilling indoors has become simpler and less time consuming, and is an brilliant way to cook most any meat or fish.

It’s in the Bag

Cooking bags gives today’s health conscious cook an opportunity to serve moist, flavorful meat without artery clogging stout. There’s no basting and no clean up.

Lean on Poultry

The smaller the bird, the leaner it is. Always go for white meat, remove, and discard skin before cooking. Savory marinades offer a bevy of options to infuse what could otherwise be a bland meal with a riot of flavor. Turkey and chicken are the optimum choices. Duck and goose are naturally stout, save them for special occasions.

Meat is Back

Pork and beef as part of a low stout cooking plot? You bet! They’re brilliant sources of protein and iron. Because they do contain some saturated stout, keep them to a minimum, no more than 6oz daily. Consider using them as an enhancement and not the star of the meal. Although marbling makes a cut of meat juicier, look for cuts with very small if any streaks of stout.

How to Cut Back

Use nonstick cooking spray instead of oil or butter to coat pans before cooking.
Trim all visible stout from meat and poultry. If this task seems a small daunting have your store’s butcher do it for you. This is usually a free service.
Drain stout from cooked meats.
Try chicken or turkey sausage and bacon.
Have at least one meatless meal a week.
Up the ante on complex carbohydrates, eat more beans and whole grains.
Substitute stout free dairy products for full stout ones.
Oven fry potatoes instead of deep-frying.
Use mashed pinto beans to moisten and extend ground meats for burgers and meatloaf.
Use herbs, spices, chutneys and salsas to jazz up your meals.
When baking replace some of the stout with applesauce, prunes, (Use small jars of baby food for this) or nonfat yogurt.
Reduced stout or stout free cheese can be substituted for full stout ones, or use a very small amount of a more intensely flavored one like a sharp cheddar.

It’s not hard to get used to different cooking methods. Once you start to reap the health benefits, low-stout cooking will be simple. Your family will thank you for it.

Sandra L. Garth is a speaker, personal trainer, wellness coach, and online contributor for WEYI NBC-25 from Saginaw, Michigan. Send in your fitness questions to weyi.com/community/mailbag.aspx?id=162 weyi.com/community/mailbag.aspx?id=162 and for free weight loss and fitness tips visit onebodyonelifetime.com onebodyonelifetime.com

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