I live to eat. I love food of all kinds, from tofu burritos to pepperoni pizza, sake nigiri to saucy pasta, leafy green salads to mustard-covered hot dogs. This dietary variety—the balance between the healthful, low-calorie options and the more indulgent choices—keeps me from growing out of my jeans. I try not to indulge too often in mayonnaise, cheese, oil, bacon, and all the other delicious fatty foods that I love, and I strive to find cooking methods that reflect that balance. But sometimes I just want cheese. Below are some tasty ways to cut some calories out of everyday meals—and some ideas about when to not worry about it so much.
Can’t Beat the Greek … Yogurt, That Is
Nothing can cut the fat out like Greek yogurt. Its thick, sturdy consistency and its sharp, tangy flavor is a perfect substitute for mayonnaise in many cases. One tablespoon of mayonnaise amounts to forty-nine calories and 4.9 grams of fat. (And when was the last time you made tuna salad with just one tablespoon of mayo?) Replace that mayo with nonfat Greek yogurt and you’re looking at zero fat, loads of super-healthful active probiotic cultures, and a mere 120 calories in an entire eight-ounce serving.
You’re probably wondering about taste. I love mayo like nobody’s business, but Greek yogurt’s no slouch, either. A little salt and pepper, some red or green onion, and a touch of mustard, and you’re looking at a tuna salad that will make your mouth, your tummy, and your nonexpanding thighs all happy. But sometimes there’s no substitute for delightful mayonnaise. There are those of us who keep a special place in our hearts for that pleasantly fatty condiment, and to cut it out of things just breaks those hearts. Greek yogurt is great for all sorts of things, from dips to sandwiches to cereal. But, let’s face it, if you’re going to eat a BLT, there’s no point whatsoever in replacing the mayo with anything besides more mayo. You could use good mustard instead of mayo, but if you’re eating a bacon-based sandwich, maybe you should just go with it.
Olive Oil Is Good for You and All, But …
Any nutritionist will tell you that, as far as cooking oil goes, you should opt for olive oil over canola or vegetable oil. Olive oil is flavorful, more healthful, and more versatile. It is, however, a significant source of fat. A healthful, easy way to cut down on olive oil, or any cooking oil, is to replace it with chicken or beef stock. Or, if you’ve got a vegetarian agenda, vegetable or mushroom stock also works well. A lot of sauces and soups start out with a mirepoix (diced carrots, onions, and celery) that needs to be sautéed in oil. Replace it with half a cup of stock and sauté as directed. The veggies will still sweat, their flavors will still meld the way they’re supposed to, and your soup or stew or sauce will still be delicious.
