To significantly reduce the caloric value of a recipe, prioritize the energy-rich ingredient. There are two options to achieve this; either reduce the amount provided for in the original recipe, or replace this ingredient with a lower calorie equivalent.
I have often encouraged you to compose the most varied and balanced meals, always choosing your foods with care. I always insist on the importance of retaining the notion of pleasure and of friendliness !
Today I will share with you the tips that will allow you to reuse some receipts that you believed prohibited while profiting from your know-how and your culinary creativity…!
Replace… lighten up!
To reduce the caloric value of a recipe significantly, we will act as a priority on the most caloric ingredient by reducing the quantity initially planned or by replacing it with a lower calorie equivalent.
We can act significantly on fats since one gram of fat removed is 9 calories less! The addition quickly becomes interesting!
Tips for decrease lipids :
- Use a cooking mode without fat added: non-stick coated pots and pans with no added fat or baking paper for the molds.
- Replace whole milk with skimmed milk, semi-skimmed or an aromatic broth.
- Replace the cream with light cream, 0% cottage cheese or 0% yogurt.
- Replace fatty meats with lean meats (ham or bacon sticks instead of bacon, chicken instead of pork…).
- Degrease the meat and sauces (prepare the recipe in advance and let it cool overnight in the refrigerator then eliminate the fatty part solidified on the surface).
- Replace a classic cheese with another of lower caloric value (raclette cheese with cancoillotte, emmental with mozzarella, etc.).
- Reduce the amount of sauce (generally limit yourself to 1 to 2 teaspoons per person).
- Lighten the vinaigrette by replacing some of the oil (about half) by yogurt 0%, 0% cottage cheese or water.
- Prioritize choosing a pastry half as rich in fat than puff pastry to lighten up a pie.
Sugar is key in caloric value
Sugar provides 400 kilocalories per 100 g but we will try to get rid of very sweet since as you know… sugar calls for sugar! Here are the tips:
- Reduce the amount of sugar initially provided for in the recipe (this amount can be halved).
- Replace the sugar with a sweetener (there are some “special cooking” in powder or liquid).
We can also act on carbohydrates by replacing starchy foods with vegetables in some recipes (zucchini instead of potatoes for a creamy soup, vegetable lasagna without pasta…) or by using cornstarch or potato starch which gives smoothness for a quantity less than the flour.
Finally, the addition of gelatin,agar-agar or a whipped egg white increases the volume and smoothness of the preparation for a low caloric intake.
Time saved and taste preserved!
An appreciable detail, the light version is often easier to make than the traditional recipe (express yogurt cake against the four quarters with handled butter).
Do not hesitate to take the opportunity to play with aromatic herbs and spices and you will be surprised to find these tasty recipes and sometimes even better than traditional recipes!
Changing the way you cook is the key to keeping your figure … I count on you to use these tips at will and invent new recipes with lower caloric value!
