Judy E. Buss
Friends, don’t try smuggling lamb chops under your armpits and into your homes! True, fat is vital to health; however, not all fats are created equal: Saturated fats, which are solid at room temperature, come mostly from animal foods. Butter, lard, dairy, shortening, and meat, all contain large amounts of saturated fat. When consumed frequently, they become major contributors to heart disease, strokes, obesity, and cancer. Unsaturated fats, present in some oils, are needed for maintaining good health. Sources of these fats are seafood and plant oils (except coconut and palm oils). Omega 3 fats, abundant in seafood, flax seed, greens, and wheat germ, are particularly beneficial. Hydrogenated and trans fats originated as plant oils, but were chemically processed and altered, rendering them among the most harmful fats; margarine is a prime example. Troops, it’s time to launch an invasion of wholesome, good- fat cuisine into your kitchens!
Here are some low fat, good fat eating tips:
- Home cooking, primarily with whole foods, allows for greater fat consumption control.
- Eat less frequent and smaller portions of cheese, and meat.
- Choose low-fat or non-fat dairy products, and leaner cuts of meat.
- Use olive or canola oils in salads and in cooking.
- Avoid eating fried food.
- In many recipes low-fat yogurt can be substituted for cream, sour cream, butter or mayonnaise. A combination of yogurt with a little olive oil is also an excellent solution.
- Trim as much fat as possible from meat before cooking.
- When consuming meat, do not eat the skin!
- Make your own salad dressings with olive oil, vinegar, and herbs.
1 tablespoon olive oil
1 tablespoon capers
1 large, ripe tomato, diced
8 green olives, pitted, chopped
1/4 cup water
2 cloves garlic, minced
1/4 teaspoon black pepper
1 teaspoon lemon zest, finely grated
2 – 3 tablespoons lemon juice
1 lb catfish or tilapia fillets
Rinse the fish, wash hands. In a covered skillet, cook the oil, tomato, water, olives, and capers for 5 minutes. Add the garlic, pepper, lemon juice and zest. Move the mixture to the side. Place fish in the skillet, wash hands. Baste it with the tomato mixture. Cover, and cook slowly for 15 minutes, or until the fish is fork-tender at its thickest part.
“Mission Nutrition” Tips and Recipe from Judy E. Buss, Health Columnist, Nutritional Cooking Instructor.
Excerpted from Judy E. Buss’ article, first published in the “Feeling Fit” Magazine, Sun Coast Media Group newspapers, Florida.
Stay tuned for more Judy E. Buss’ “Mission Nutrition” words of wisdom and recipes.