General tips to reduce fat when cooking

Whether you 're dieting or not these tips will always be welcome as fat intake is almost always above those recommended by the World Health Organization (WHO ) quantities.

With these tips you can reduce fat when cooking

• Remove all visible fat from meat and skin from poultry before cooking. If you want you can marinate the meat with spices or herbs.

• Use simple cooking ways that do not require a lot of oil : iron , grill , oven , microwave ...

• The use of ultrafast pressure cookers can cook with little water. Thus all properties of food are preserved. The same applies if you use the steamer .

• Use aluminum foil to cook meat and fish. This form of wrapping food (also referred to " papillote " ) allow stew in their own juice. To add more flavor you can put them over chopped vegetables , spices , herbs or sprinkle with a little broth or wine.

• When making stews , prepare in advance. Let cool in the fridge and remove the layer of fat with a spoon or spatula .

• If you must use a sauce to add to a salad you can use plain yogurt , lowered with lemon juice . You can also try soy sauce, adding some spice or herb aromatic.

• To prepare cheese sauce use milk or skimmed milk or Parmesan cheese. In preparing the bechamel sauce use olive oil or reduced-calorie margarine and skim milk.

• In the preparation of dishes that require mayonnaise , choose those that are low in calories.

• Do not buy commercial sauces because they often contain hidden fats . The best salsa is still fresh tomato sauce , to do without oil on low heat and adding some herbs, such as oregano , mint or thyme .