Tuesday, March 26, 2013


Low-Fat Cooking & Baking Tips & Delicious Low-Fat Recipes

I love to bake and cook for my family; however, I don’t love high fats and sugar in the meals and deserts I make for my family. You too can love cooking without all the extra calories.

I can make any recipe healthier with less fat and sugar without compromising taste. My simple changes add nutrition, have fewer calories, have more fiber & are just as delicious as a standard recipe. 

Below are low-fat cooking & baking tips along with delicious low-fat recipes that are full of flavor, fiber and nutrition.


•             Always use butter in place of Crisco or oil when baking.
•             Use Pam cooking spray in place of oil or butter
•             Use ½ the fat--if the recipe calls for 2 cubes of butter only use 1 cube
•             Use apple sauce in place of butter or Crisco it will make cookies and cakes light & fluffy
•             Replace all white flour for whole wheat flour (white wheat has a lighter taste & texture than red wheat)
•             Replace sugar for either brown sugar or better yet Blue Agave (it’s a low glycemic index food) and you only use half the amount called for.  Blue Agave is a wonderful sugar replacement for any meal.
•             Use cinnamon whenever you can.  It aids in balancing the blood sugar levels and taste great too!
•             Eat your veggies raw, they have more nutrients and fiber that way
•             Use plain low fat yogurt in place of sour cream
•             Use fresh herbs when possible, it will add a lot of flavor and added nutrition to any meal
•             Use Wish Bone spray Balsamic Breeze vinaigrette salad dressing
•             Add protein powder to your pancakes, oatmeal and even cookies
•             Buy fat free whenever possible
•             Use spaghetti squash in place of spaghetti, it tastes yummy and it’s high in fiber & beta carotene
•             Use low calorie vanilla almond milk in place of skim milk, it has less sugar and calorie than skim milk and taste great too
•             Replace table salt for sea salt, use sparingly (it adds more flavor and has minerals you body needs)
•             Buy foods that have the least amount of ingredients (the longer the list of ingredients the less healthy it is) 
Best of all have fun with your meal planning and be creative!  Think each meal through and think of how you can cut the fat and calories of any recipe, it’s a lot of fun and is highly rewarding; your body will thank you for it!


Carol’s Famous No-Bake Cookies

3 tbs of almond butter or coconut oil
¾ cup brown sugar or blue agave
1 heaping T of cocoa
1/3 cup of skim milk or light vanilla almond milk

Mix over med high heat and bring to a boil for 1 minute. Remove from heat,  mix in

2 heaping tbs natural peanut butter
1 tsp pure vanilla extract
1½ to 2 cups of whole oats

Mix thoroughly. Spray a cookie sheet with non stick spray, place heaping spoon sized balls into prepared cookie sheet and place in freezer for 15 minutes, then take out and serve & enjoy!  (This is a wonderful after school snack for children.)

Power Breakfast: Oatmeal with Protein 

¼ cup whole oats
1 T ground flax seed
1 tsp cinnamon
¼ cup frozen berries
1 cup water
1 tsp slivered almonds (if desired)
Bring to a boil then reduce heat. Add ½ cup almond milk mix in 1 scoop vanilla protein. Remove from heat and serve.  Pour almond milk over cereal and serve. (Use Blue Agave if desired)

Chicken Salad Pitas

1 can solid white chicken breast (rinse, drain and put in a mixing bowl)
1 T of low fat Miracle Whip or plain Greek yogurt
2 celery stocks finely chopped
¼ cup chopped red or purple grapes
1 T slivered almonds
2 tsp of sweet relish
Dash of basil
Mix well.  Prepare whole grain pita’s. Toast ½ pita, fill with chicken salad, spouts and spray with Wish Bone Balsamic Breeze vinaigrette salad spray. (This is one of my family’s favorites.)

BBQ Crock Pot Chicken

1 cup water
1 cup favorite BBQ sauce (I use Bulls-Eye, it doesn’t have high fructose corn syrup)
½ red onion (cut up into bite size pieces)
Fresh basil
Dash of sea salt
Chicken breasts or chicken tenders (I fill my crock pot ¾ full so I have left overs for my future meals)
Pour all ingredients into crock pot, mix well. Place lean chicken (be sure to cut off all the fat & wash thoroughly)
Drizzle BBQ sauce over top of chicken. Set on high and let cook approximately 7 to 8 hours. Check occasionally and stir. Serve with a delicious spinach salad and fresh veggies.
(Note* Any lean meat can be used in this recipe)

Spinach Salad with Toasted Pecans & Strawberries

3 cups of fresh baby spinach
1/4 cup candied pecans 
1 packets Truvia or 1 tsp honey
1/2 tsp vanilla extract
1/3 red onion deiced or sliced
1/4 cup cut fresh strawberries and/or ¼ cup freshly cut oranges
1/4 cup feta cheese

Clean baby spinach thoroughly and remove stems. Place pecans, Truvia or honey in a sauce pan on low medium heat with vanilla let toast for approximately 5 minutes stirring occasionally. Remove from heat, pour onto a pan or plate to cool  (be sure to separate them on pan). In large mixing bowl mix in prepared ingredients, toss well.  

Poppy Seed Vinaigrette Salad Dressing

3 tablespoons Truvia or honey
1 1/4 teaspoons grated orange zest
2 tsp water
1 T of coconut oil or EVOO
3 tablespoons fresh orange juice
1 tablespoon poppy seed
1 tablespoon red wine vinegar
pinch sea salt
fresh cracked pepper

Mix in blender and serve dressing on the side or pour over salad and serve. (I always have my dressing on the side)

By embracing a healthy diet you will feel better, look better and will become more empowered. Eating a clean diet is incredibly rewarding, so do yourself a huge favor and eat healthy--your body will thank you for it! :)

Carol Whitaker

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