Knowing the difference between good and bad fats is one of the keys to eating a healthy diet.
Saturated fats– fats that are solid at room temperature like butter, also found in food derived from animal sources. These are the bad fats that increase the levels of LDL (bad cholesterol) in your blood and decrease the level of HDL (good cholesterol).
Polyunsaturated fats– liquid at room temperature and in the fridge, these are good fats and they help the body get rid of cholesterol. Found in grains, nuts seeds and many vegetable and fish oils.
Monounsaturated fats– these are liquid at room temperature, but start to solidify in the fridge. These help reduce cholesterol and can be found in olive oil, nuts and avocado.
Trans fatty acids– these are bad fats. They are made when unsaturated fats are hydrogenated (adding hydrogen atoms to make a solid product). These products are often used in fast food and store-bought biscuits and cakes. They cause an increase in cholesterol and should be avoided. These fats are often hidden and unless you read labels carefully you may not realise how many trans fats you are consuming.
Ways of reducing fat when cooking
There are a few simple methods of food preparation that will ensure that fat is kept to a minimum when cooking:
* Remove all visible fat and skin from meat and poultry.
* Brush food with oil rather than adding oil to the pan to cook.
* Steam vegetables or cook in a small amount of water.
* Using a non stick pan helps reduce the need for a lot of oil when cooking or frying.
* Using a spray canister to add oil will prevent heavy handedness when adding oil to a pan.
* Bake chips in the oven instead of frying in deep oil.
* Use a non-stick pan too cook and dry fry where possible.
CHICKEN SOUVLAKI WITH DILL TZATZIKI
Serves 4 to 6
500g boneless skinless chicken breasts, cut into cubes
45ml fresh oregano leaves
2 cloves of garlic, minced
5ml grated lemon rind
45ml lemon juice
a pinch of freshly ground pepper
30ml olive oil
Tzatziki
160ml Greek yoghurt
80ml shredded cucumber, squeezed dry
1 clove of garlic, minced
15ml chopped fresh dill
15ml chopped fresh mint
5ml grated lemon rind
Place the chicken cubes into a bowl. Add oregano, garlic, lemon rind and juice and pepper and stir to coat well. Cover and refrigerate for 30 minutes. Skewer chicken onto 4 metal or soaked wooden skewers.
Heat a griddle pan until very hot and cook the skewers until done. Can also be done on a braai or under a grill on a baking tray covered with tinfoil. Serve warm with tzatziki.
TZATZIKI: In a bowl, stir together all the ingredients and mix well. Cover and refrigerate for up to 24 hours.
DAIRY FREE PENNE FLORENTINE
Serves 6 to 8
300g whole wheat penne pasta
300g spinach, washed and chopped
250ml vegetable stock
1 onion, chopped
2 cloves of garlic, minced
125ml cashews
400g can of cannellini beans, drained and rinsed
15ml lemon juice
5ml dry mustard
3ml salt
3ml ground black pepper
60ml whole wheat breadcrumbs
Preheat oven to 180°C.
Cook the pasta according to package directions. Drain and return to hot pan. Add spinach, toss to combine. Spoon into an ovenproof casserole dish and set aside.
In a small saucepan, combine the stock, onion and garlic. Bring to the boil and reduce heat. Simmer, uncovered, for about 5 minutes or until onion is tender. Remove from the heat and set aside.
Place cashews in a food processor. Cover and process until finely ground. Add half of the water, blend until smooth. Add onion mixture, beans, lemon juice, mustard, salt and pepper. Cover and process until smooth. Stir bean mixture into pasta mixture. Sprinkle with breadcrumbs. Bake for about 20 minutes or until crumbs are toasted and pasta is heated through. Allow to stand for 10 minutes before serving.
CURRIED BARLEY PILAF
Serves 4 to 6
250ml vegetable stock
250ml water
10ml olive oil
1 onion, finely diced
250ml pearled barley
10ml curry powder
250ml diced butternut
salt and pepper
125ml frozen peas, defrosted
Preheat oven to 180°C.
In a small pot, heat stock and water to boiling. Set aside.
In another pot, heat the oil over medium heat. Add onion and cook until soft, about 5 minutes. Add the curry powder and fry until fragrant, about 2-3 minutes. Add the barley and fry for 2 minutes. Stir in the butternut and mix until combined. Season to taste. Add the stock and mix well. Pour into an ovenproof casserole and cover with aluminum foil. Bake for 40 minutes or until all the liquid is absorbed and the barley is tender. Remove the foil, add the peas and stir through. Serve immediately.
BREAKFAST COOKIES
Makes 24
375ml brown sugar
500ml oats
750ml flour
5ml bicarbonate of soda
15ml baking powder
5ml ground ginger
2ml ground cloves
85ml finely ground flaxseeds
85ml ground almonds
85ml wheat germ
50ml lemon olive oil
125ml apple sauce
50ml water
3 eggs
10ml vanilla extract
125ml dried cranberries
Preheat oven to 180°C. Line 2 baking trays with baking paper.
In a large bowl, mix together sugar, oats, flour, bicarb, baking powder, ginger, cloves, flaxseeds, almonds and wheat germ. Make a well in the centre and add the olive oil, apple sauce, water, eggs and vanilla. Mix until well blended. Stir in the cranberries. Scoop out golf ball sized cookies on to the baking trays and flatten with the back of a spoon. These cookies do not spread when baked. Bake for 10 to 12 minutes. Cool and store in an airtight container. Can be individually wrapped and frozen for a quick fix in the mornings.
MEXICAN TACO CUPS
Makes 6
6-8 whole wheat or plain flour tortillas
10ml olive oil
1 onion, chopped
1 clove of garlic, minced
10ml ground cumin
10ml ground coriander
500g lean ground beef
400g tin chopped tomatoes
a pinch of chilli flakes
salt and pepper
butter lettuce, for garnishing
60ml fat-reduced white cheddar, grated
Salsa
60g cherry tomatoes, halved
1 avocado, diced
60ml chopped coriander
15ml lemon juice
5ml olive oil
salt and pepper
For the tortilla bowls, warm in the microwave for 10 seconds. Grease a mega-muffin pan with non-stick cooking spray. Carefully press 1 tortilla into each cup. Bake in a preheated oven at 180°C for 10 minutes until golden and crisp. Remove and cool.
Meanwhile, heat the oil in a pot and sauté the onion and garlic until translucent. Add the cumin and coriander and fry for a minute. Add the mince and cook until brown. Stir in the chopped tomatoes, chilli flakes and season. Bring to the boil, reduce heat and simmer, uncovered for 10 to 15 minutes. Place tortillas on serving plates. Line each with lettuce. Spoon beef mixture into tortillas. Sprinkle with cheese and top with salsa.
SALSA: Combine all ingredients and mix well. - The Star