Summer is just around the corner and many of you are probably trying to reduce calories in an attempt to drop those last few pounds. Trust me, I feel your pain. Since fat is the most concentrated source of calories (nine calories per gram), it makes sense to keep the fat content of food in check. It is also important to choose the healthy fats and to cut back on saturated and hydrogenated fats. But cutting back on fat doesn’t have to mean sacrificing taste. Take a look at some of these healthier, alkalizing fat substitutions.
1. Chia seeds. Chia seeds are wonderfully alkaline, a great source of omega 3 fatty acids and an excellent source of fiber. As a bonus, they make you feel full and help with digestion. Chia gel makes a great substitution for oil or butter because it does not change the flavor of the recipe. To make chia gel, simply mix one part chia to nine parts water. For instance, add one tbsp of chia seeds to nine tbsp of water. Whisk together and let the mixture stand for about ten minutes to allow the gel to form. Simply spoon out the gel and use in your favorite recipes. It keeps in the refrigerator COVERED for at least ten days.
2. Unsweetened applesauce. This puree cuts the amount of fat in your recipe in half and increases alkalinity. If a recipe calls for one cup of oil, use half oil and half applesauce. You can also use banana purees or other fruits just beware that it will affect the taste. Coconut oil is another alkalizing option that adds great flavor. With coconut oil, a little goes a long way so you may just want to add for flavor.
3. Vegetable purees like pumpkin, or sweet potato. Simply puree these alkaline veggies or buy them in the can. As with the applesauce, replace half the amount of required fat with the puree. Once again, less fat and more alkalinity.
4. Mashed avocado; a wonderfully alkaline substitution for mayonnaise. Although still high in fat, it contains the good fat (essential fatty acids) that are good for cardiovascular health.
5. Nut butters are a more alkaline, alternative to dairy butter. Almond butter is the most alkalizing. Tahini, which is a Middle Eastern paste made from ground sesame seeds is another good alternative for recipes and sauces that call for cow’s butter. Tahini also lowers cholesterol and is high in calcium and magnesium.
6. Puréed beans. Choose the lowest acid varieties such as fava beans, kidney beans, and black-eyed peas. Beans are also a great source of protein. Just be sure to test this out with various recipes as different beans have different flavors and therefore can greatly affect the taste of the dish that you are making. By the way, I have found that great northern beans have the least flavor, followed by black beans.
Other ways to cut back on fat include baking food instead of frying it whenever possible. Grilling is another good option and when you do fry at high temperatures, use an oil with a high smoke point (avocado oil has one of the highest). In some recipes, you can leave out the oil or butter altogether. Have fun playing with your recipes! Don't be afraid to try new things.
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