Kreitzman’s (2000: 6) “expertise centres on low-fat cooking, the result of an almost lifetime battle with obesity coupled with my enduring passion for food in all its glorious and fascinating aspects.” Sounds familiar? Her philosophy is no added fat.
Dreadful boredom as result of unimaginative low-fat cottage cheese, steamed fish, grilled skinless chicken breasts and piles of undressed raw salads will only result in desperate binging. A low-fat lifestyle should be of own violation and enjoyable to be sustained. Eating must be a celebration, not punishment. (Kreitzman 2000: 6)
Many traditional recipes are based on fat and calorie-dense cooking techniques. It is not necessary to sauté in butter, fry in oils, enrich with cream or flavour with high-fat cheese (Kreitzman 2000: 28). It is essential to adopt a whole new set of cooking techniques, such as:
- Using oil-water sprays for grill-frying (seven-eighths water and one-eighth oil, such as sunflower, olive, walnut or sesame) together with non-stick baking sheets (no brushing or even shallow frying) — shake and spritz lightly (Kreitzman 2000: 29).
- Use fat-free stock-sautés (instead of oil and butter/margarine) or stock and wine. Be careful with stock-cubes with a high salt and fat content.
- Make own mushroom soaking liquid with dried mushrooms, soaked in very hot water for 30 minutes and strain.
- Vegetable, fish, chicken and beef stock recipes (The best ever low fat 2003: 11)
- Use wine and Teriyaki sauce
- Swiss bouillon powder
- Use fresh citrus juice, e.g. lemon, and Worcestershire sauce
- Replace butter/oil and flour sauces and toppings with low-fat and no-fat dairy, vegetable purées and concentrated fat-free stock
- Make a custard with ricotta, egg whites and Parmesan (Kreitzman 2000: 80)
- Stabilize yogurt through straining and for savoury cooking by whisking in Dijon mustard (5g to 300g)
- Tomato sauce infusion (Kreitzman 2000: 33)
- Ricotta, Quark, Mozzarella and Fromage Frais (Kreitzman 2000: 42)
- Remove skin and fat from poultry
- Cut off visible fat from meats
- Achieve texture, colour and flavour with tomatoes, peppers, roasted or braised garlic, aubergines and even peas
- Infuse intensified flavours
- Basics include white onion, garlic, red onions for colour and flavour, and spring onion
- Spices simmered in stock and wine become gentle and mellow: paprika, turmeric, cumin and coriander
- Sun-dried tomatoes
- Black olives add unique flavour
- Chillies (deseeding and ribbing reduces heat)
- Vegetables add taste, texture and nutrition: carrots, fennel, peppers and celery
- Wines (white, red, vermouth or sherry), vinegars (e.g. balsamic), etc.
- Make use of technology savvy non-stick cooking utensils
Kreitzman, Sue. 2000. The low fat cook book. Dorling Kindersley.