It’s about that time of year again! Bathing suit season! If you’re anything like the other 87% of people in the world, you are probably intensifying (or starting) your workout regime and changing your eating habits. I have gathered a list of low-fat or fat-free foods that would be great in this situation as well as some recipes to help you through the fat cutting process.
- English muffins
- Whole grain bread, pasta, etc
- Lean meats
- Egg whites
- Canned Beans (white, black, garbanzo, and refried)
- Fat-free yogurt (Greek or regular)
- Non-fat ice cream
Fruits and vegetables are always great options to have more of in your diet! They are almost always the best low- fat, low- carb, low-calorie options that are available. When in doubt choose fruits and vegetables.
Recipes to help cut the fat content in your diet
Turmeric broth with chicken and ginger dumplings
- ginger 50g, sliced
- light chicken stock 1.5 liters
- spring onions 3, greens and whites separated
- star anise 2
- ground turmeric 2-3 tsp
- baby leaf greens 200g, chopped
- cooked egg noodles 300g
- red chili 1, finely chopped
- chicken or turkey breast mince 500g
- ginger 1 tbsp, finely grated
- red chili 1/2, seeded and finely chopped
- coriander a handful, finely chopped
- sesame oil
- cornflour 1 tbsp
- egg white 1
- white pepper
- Put the sliced ginger, chicken stock, spring onion greens, star anise and turmeric in a large pan. Bring to a simmer and cook with a lid on for 20 minutes.
- Meanwhile, finely chop the spring onion whites and put in a bowl with the chicken mince, grated ginger, chili, coriander, 1 tsp of sesame oil, the cornflour and egg white. Season with salt and white pepper then mix well and roll into balls.
- Strain the broth and return it to the pan. Add the chicken dumplings and simmer for 8-10 minutes until cooked through (add the greens and the noodles for the last couple of minutes). Finish with the chili and a drizzle of sesame oil, if you like.
Fat-Free Crispy Potatoes
- 4 pounds russet potatoes
- 2 tbsp all-purpose flour
- Preheat the oven to 450 degrees F.
- Fill up a big pot (I use my pasta pot) about 1/2 full with cool water. Peel the skin off the potatoes, and cut them into evenly sized bite-size chunks (you want them sized slightly larger than the dice you find in board games). Place the potatoes in the water and season the water with several tbsp of salt, the same amount that you would add to pasta water. It’s important for the water to be salty so the potatoes are seasoned inside.
- Bring the whole pot to a boil on high heat, with the lid on. Once the water is boiling, cook for an additional 4 minutes, with the lid off. Drain the potatoes, return the potato pieces to the pot (don’t put the pot back on the heat), and sprinkle over the flour. Put the lid back on the pan, and shake it up like crazy until the potato edges are banged up and the flour is nicely distributed.
- Dump the potatoes onto a sheet pan and make sure they are in a single layer (don’t crowd the potatoes, or the edges won’t get crispy). Give it a good sprinkling of sea salt and whatever other seasonings you like, and they are ready to go into the oven. Roast for 30-45 minutes at 450 degrees F, but watch them carefully because the roasting time will vary depending on the size of your chunks. Enjoy!