About Low Fat Cooking

A Low Fat Fourth of July Menu

2009-07-01T00:05:36Z

I love the Fourth of July. I may be a Brit, but I celebrate America's Independence Day along with everybody else. My American-born children sport their Old Navy flag t-shirts with pride. They enjoy eating hot dogs, followed by ice cream; then they wait impatiently for dusk to fall and the fireworks to begin.

Now I hate to be a party pooper, but the problem with the Fourth of July is the sheer volume of fattening foods: mounds of potato salad, juicy burgers topped with goodness-knows-what, dense and fudgy brownies, scoops of ice cream, and so on. But if you're looking to lighten the load, there are many ways to reduce the calories and fat in many of these. Here are some great low-fat Fourth of July options.

_{Photo © Fiona Haynes, licensed to About.com, Inc.}

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Preventing Child Obesity

2009-06-29T00:00:37Z

If you're trying to help your children eat better, especially if they're a little overweight, should you consider putting them on a low-fat diet? After all, much of what kids enjoy is high fat and high calorie: think mac and cheese, burgers, pizza, corn dogs, hot dogs, fries, chips, candy and ice cream. The short answer is no, since fat is essential to growth and development. But eating burgers, mac and cheese and all the aforementioned foods is not. There are healthier ways to prepare some of these foods, better ways to ensure our children consume the fats necessary for healthy bodies, and other ways to prevent our children from becoming overweight and obese. Here's how.

_{Photo Courtesy of Getty Images}

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Searching for Low Fat Foods

2009-06-26T00:00:32Z

Shopping for low fat foods can sometimes be a challenge. Understanding food labels, and figuring out the difference between reduced fat, low fat, fat-free and trans-fat-free can be tricky. As a rule of thumb, know that a reduced fat item means that is has about 25 to 30 percent less fat per serving than its full-fat counterpart. This does not make it low fat. And just because an item is labeled as trans fat free doesn't necessarily make that item healthy or low in fat, as hydrogenated oils are usually replaced with saturated fats.

Here's how to wade through some of the confusion:

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Corn, Bean and Tomato Salad

2009-06-24T00:00:04Z

Here's a delicious and zesty corn, bean and tomato salad that's as colorful as it is nutritious. Grilled corn makes this salad extra special, but if you have only frozen sweet corn, that will work just fine. Enjoy this side salad with some grilled fish or chicken and a crisp green salad.

_{Corn, Bean and Tomato Salad Photo © Fiona Haynes, licensed to About.com}

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Chicken Soup For All Seasons

2009-06-22T00:01:55Z

I have a cold. A summer cold. This means I crave some chicken soup rather than a chicken salad. I like traditional chicken soup with egg noodles, but right now I have a hankering for chicken soup with rice. I think Maurice Sendak would approve. So for those of you with summer colds like me, or worse, flu, here's my recipe for chicken soup with rice. It won't cure you, but it might soothe your spirits.

_{Chicken Soup With Rice Photo © Fiona Haynes, licensed to About.com}

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Quinoa and Edamame Salad

2009-06-19T14:38:22Z

This super-nutritious quinoa and edamame salad is low in saturated fat, and can be used as a vegetarian main dish salad or as a great side dish for lean grilled chicken, fish or tofu. It also happens to be gluten free, though always check the list of ingredients in broths and any other seasonings you choose to use.

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Minted Mango Halibut

2009-06-16T00:00:32Z

Regular readers know that I have a thing for halibut. I love its firm, meaty flesh, which lends itself to all kinds fo flavors, or which be enjoyed pretty much unadorned. There's nothing "fishy" about halibut, which is why even my fussy kids will eat it.

In this recipe, I've used a hint of curry powder to add a little spice to wild Alaskan halibut fillets, and topped them with a fresh mix of mint and diced mango. Cooking the halibut in foil packets locks in the flavors and nutrients, and best of all, there's no mess to clear up afterwards.

Low-Fat Halibut Recipes

_{Minted Mango Halibut © Fiona Haynes, licensed to About.com, Inc.}

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Top 10 Low Fat Father's Day Recipes

2009-06-12T10:02:34Z

Unlike moms on Mother's Day, it seems that dads generally don't get breakfast in bed on Father's Day. So here are some ideas for treating Dad to a home-cooked Father's Day dinner instead. If he's trying to eat healthfully, these low-fat recipes should fit the bill nicely.

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Build a Better Salad

2009-06-10T01:06:03Z

Don't fall into the trap of thinking you're eating healthy just because you're eating salad. Salads cease to be low fat once you start adding meat, cheese, creamy dressings and croutons. Find out why some popular salads are fat and calorie traps, and get some tips on how to make a healthy yet filling low fat salad.

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Tomato Cucumber Salad

2009-06-06T00:00:59Z

Here�s a simple and refreshing side salad that pairs nicely with grilled lean meat, chicken or fish. I realize it�s hard to find really good, fresh tomatoes except for a few short weeks at the height of summer. I happen to like ripe Roma tomatoes for this salad, but any fresh, fragrant tomato that works for you is fine. A light balsamic vinegar dressing, plus a little chopped fresh basil, transforms this easy-to-assemble tomato cucumber salad into something special.

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