Many people ask why many of my recipes have the option of being so low-fat (or fat free). I wrote the answer on my FAQ Page, but for the sake of convenience, I’ll write it out again here. From the FAQ page: “Many of your recipes seem low-calorie. Why is that?”
I know a lot of the people who read my blog are trying to lose weight or can’t just eat as much as they want. I strive to make my recipes relevant for as many people as possible. Therefore, I try to give variations in the recipes so that everyone can make them. That’s why I say things like “Use sautéing liquid of choice” instead of just calling for oil. That way people can make the recipe as high-fat or low-fat as they want.
(You can make the Pumpkin Pie Stir Fry as oily or oil-free as you wish)
But especially lately, I’ve been bombarded with questioners demanding to know why I, personally, don’t use any oil in my recipes. Well, hmm… I never knew I said that! In truth, it depends on the recipe (and for whom I am cooking), but I’m not afraid of a little olive oil. I’m not going to glug back a whole jar at once, but a bit in a recipe can really amp up the flavor.
Many people fall victim to the practice of always shunning all oils when cooking. This can be a mistake: A little oil helps sauce adhere to food, so without it, food can taste bland. What happens then? One might end up dousing the food in soy sauce (high in sodium), ketchup (high in sugar), or another condiment less healthy than oil. This is especially sad for those watching their weights, because, often, the sauces added to get the food to actually taste like something end up being more calories than if one had simply used a little oil to begin with! And the higher-in-calories (or sugar/sodium) food doesn’t even taste as good.
Plus, healthy oils (olive, canola, flax, hemp…), when eaten in moderation, impart multiple benefits to those who consume them: shiny skin, luscious locks, lowered risk of heart disease and high cholesterol, and—oh yeah—delicious taste! One of my favorite “recipes” using oil (where the taste of the alternative fat-free cooking method DOES NOT compare) is a simple zucchini side dish. Without the oil, this dish tastes bland and burnt, but add a little evoo, and you get something you could swear came from a gourmet Italian restaurant… all in just a few minutes’ cooking time!
Italian side-dish Zucchini
(Boring name… I couldn’t think of anything better! Suggestions?)
- however many zucchini you want, sliced into coins
- a drizzle of high-quality olive oil (Be sure to store olive oil in a dark container. It loses health benefits when exposed to light.)
- minced garlic
- salt to taste (and pepper if you don’t hate it like I do)
Heat a pan over high heat for about a minute before putting anything in. Then add the oil, quickly followed by the garlic and then the zucchini and salt. Try not to stir too often, and do not add any water. That’s it! Once again, I’m not even sure I can really call this a “recipe” because it’s so simple. But hey, Rachael Ray has recipes with only two ingredients! So, in comparison, this one’s complex!
Question of the Day:
Do you use oils at all? If so, what are your favorite ways to use them? And what’s your favorite oil?
By the way, please don’t be alarmed at some of the small-scale studies coming out that say cooking with healthy oils is bad for you. First of all, they’re small-scale studies; you can find a study to confirm almost anything these days (Yes, there are studies that try to tell you broccoli is bad!). And secondly, look at the biggest study of them all: history! As a rule, the Italians probably consume more olive oil than anyone, and they have one of the highest life-expectancies (It’s way above the US’s).
So, just like with the Japanese in the Soy and Processed-Foods Debate, I choose to trust a large-scale study, a.k.a. hard facts deeply rooted in history. Here’s to a long, delicious life.
Ha, I just did a post on my favorite EVOO’s. And when I say just, I mean a week ago. But you can pop on over and take a look. Nice post, and so true.
I’d much rather use too much olive or avocado oil then too much salt or sugar. I think one should cut out white flour before cutting the precious and healthy oils from a dish.
Grapeseed oil is also a great choice…
T,
I don’t think I’ve EVER had grapeseed oil! Now I’m intrigued.
I’m obsessed with coconut butter (does that count? haha) and EVOO. I pour/slather them both on everything 😀
I don’t use oil–at all, and haven’t for about 4 years now. My reasoning is that it’s not necessary and only adds essentially empty calories (oil is 100% fat–no protein, no fiber, no vitamins/minerals, no carbohydrates and one tiny tablespoon contains 120 calories which can EASILY add up). I understand your argument that people replace oils with high salt (soy sauce) or high sugar (ketchup), but that is not the case for me. I rarely use either of these and have learned to love the taste of vegetables with nothing on it (vegetables actually do have great flavor with nothing on them, especially when sauteed in broth/water or steamed. I’m a huge fan of herbs and spices and love fresh herbs and spice mixes like Mrs. Dash or an organic no-salt blend from Costco.
Our need for fats is quite small and our requirements can easily be met by eating whole foods. Consider that oats contain 16% calories from fat, grapes 13% calories from fat, beans 20-25% calories from fat, just to name a few. If one is eating whole foods (ie. not processed or refined, stripped of fiber and other essential nutrients), it is not difficult to get the fat you need. I do add 1 1/2 tsp. of ground flaxseed to my diet daily (this serving meets the RDA of 1.1 g of omega-3 fats) although many people would be surprised to know that omega-3 fats are found in nearly all plant foods, particularly green veggies making the addition of flaxseed unnecessary for some (if they are eating optimally). Other than that I don’t go out of my way to add concentrated sources of fat to my diet.
Having once struggled with my weight, I found that cutting out empty calories and foods that are calorie-dense and easy to overconsume a very easy and painless way to lose and maintain a healthy weight.
That said, many people think that simply cutting out fat is going to make them healthy and/or lose weight. Fat in your diet is is simply a small part of a greater picture. Artificially fat-free foods such as fat-free fig newtons, candies, ice-cream, ect., are an example of the fat-free craze. I wouldn’t consider myself on a fat-free diet, but rather an oil-free diet.
I just feel better eating on the low side of my healthy fat range. I do use a little evoo for cooking and definitely dig the sesame oil for asian-y type foods. I also LOVE LOVE LOVE almonds and pistachios. I do the Better-n-PB not for the fat but for the calories – 200 calories is a lot for me for just a spread! I don’t go out of my way to add fat but I don’t freak out if there’s a little healthy fat up in my food.
However, the last time I got Mongolian grill it was so oily it was dripping. I’m guess it was NOT healthy fat.
Lol! I can’t believe people are still commenting about your weight. I mean obv I’m jealous of your insane metabolism, but based on your posts, your food is soo much more nutritious than most people even think about eating. Maybe you should change the title of the blog to “BAHHH I EAT A LOT SO STOP HATIN ON MEEE!” 🙂 If you put it real big in red letters at the top of the page, people won’t be so poopy 😀 lol.
PS: What? People are saying x/y/z fats are unhealthy? BS!!!
I love olive oil and use it a lot too 🙂
I dont cook with oil very often, I admit it is a bit intimadating for me.. I dont in any way doubt it’s un healthy though! Sorry to hear people are making comments about what the THINK you eat, must be annoying! who cares though, who knows who those people are..Enjoy your weekend katie.
Dana <3
http://happinessiswithin.wordpress.com/
PS im still working on getting the hug a fat photo to you! I havent forgotten!
I made sauteed zuchini today, they were great! Thanks for sharing the idea!