Why Follow a Low Fat Diet Menu?
Fat has long been seen as the arch enemy of healthy living and “low-fat” products have popped up on the shelves of food stores like mushrooms.
Although excess fat carried on the body means a high risk of many lethal diseases indeed and leads eventually to a much shorter life-span, fat on its own is not such a bad guy.
The poor molecule is actually essential for basic bodily functions as it constructs the cell membrane itself, keeps our body warm and our organs safe, keeps our nervous system in good order and helps our body absorb and utilise A, D, E and K vitamins. Consequently in order to stay alive and be healthy, we need to consume fats. What kind though? This is the question.
Which Fats Should You Eat?
Distinguishing between “good” and “bad” fats is a topic rich enough for a separate article (you may check one out here: Dietary Fats Guide), the only thing we need to remember here is that a healthy low fat diet plan should cut out the bad fats (saturated and trans) and include good ones (mono- and polyunsaturated ones), as living on a virtually fat-free diet is neither possible nor healthy in the long run. Let’s see a natural, healthy, low-fat diet plan that is easy to cook and delicious to consume – because low fat does not mean low in flavour!
Colourful egg muffins (4 servings)
1 cup green, red and yellow peppers, chopped (or any vegetables you like)
1/3 cup leek, chopped
4 whole eggs
8 egg whites
a hint of shredded fat-free cheese
salt, pepper, fresh basil to taste
Beat the eggs in a bowl, add egg whites and spices to taste. Mix chopped vegetables and put them aside. Pour one tablespoon of eggs into each muffin form, then fill the form up with vegetables. Pour eggs on top until almost full and place a hint of cheese on top of each muffin.
Pre-heat the oven to 180C and bake for 20-30 mins, until cheese melted and golden brown. Serve hot or cold with fresh green salad.
Carrot and raisin salad (1 serving)
1 cup shaved and cubed carrots
1.5 tablespoon raisins
1 tablespoon balsamic vinegar
Mix and enjoy!
low fat diet menu
Glazed salmon with broccoli brown rice (4 servings)
¼ cup brown sugar
2 tablespoons soy sauce
1 cup brown rice
2 cups broccoli florets, chopped
4 pieces skinless salmon fillet (approx 600 grams in total)
1 large red onion, cut into 0,5 cm thick wedges
1 tablespoon olive oil
salt and black pepper to taste
Mix sugar and soy sauce in a bowl and set aside. Cook rice according to package directions and stir in broccoli florets in the last 4 minutes. Put them aside for about 5 minutes until broccoli is tender, then fluff them with a fork. Pre-heat oven (or grill) to 200C, place salmon fillets and onion slices on a rimmed baking sheet, then drizzle with the oil and season with salt and pepper. Broil until 8 mins, then spoon half of the sugary soy sauce on top and leave in the oven for another 3 minutes, until fish completely opaque. Serve with the broccoli rice and the rest of the soy sauce.
Home-made berry ice cream (1 serving)
1 cup frozen mixed red berries
¼ cup almond milk
6 raw almonds
Mix frozen berries and almond milk in blender until smooth and serve cold with almonds on top.
Grilled chicken with fruit salsa
For the chicken:
4 half chicken breasts
1/2 cup fresh lemon juice
1/2 cup low-sodium soy sauce
1 tablespoon minced peeled fresh ginger
1 tablespoon lemon pepper
2 garlic cloves, minced
Olive oil in cooking spray
For the Salsa:
1 cups cubed pineapple
0.5 cup cubed peeled kiwi
0.5 cup coarsely chopped orange sections
0.5 cup chopped peeled mango
0.5 cup diced red onion
2 tablespoons chopped fresh coriander
1.5 teaspoons ground cumin
1 small jalapeño pepper, seeded and chopped
salt, black pepper
Mix chicken marinade ingredients in a zip bag, shake, add chicken, put into fridge for an hour, shake once at half-time. Spray a non-stick pan with olive oil, discard the marinade and broil (or grill) chicken on both sides until crispy.
Mix ingredients for salsa in a bowl, serve with chicken. Enjoy!
See, low fat doesn’t need to mean boring. Enjoy these recipes, and combine low fat foods around
Read more from WatchFit Expert Krisztina Berces.