Use
non-stick cookware as they require less oil to cook food. Bake,
steam or saute instead of shallow frying or deep frying foods. Use
a pressure cooker to cook vegetables s pressure cooking requires less oil.
This method also helps one to conserve the nutrients that are volatile, as the
closed lid prevents the loss of nutrients. Avoid
the use of nuts like coconut, cashewnuts etc. Replace the gravies made with
cashewnuts or khus khus paste with a vegetable puree like cauliflower or pumpkin
puree. Use tomato gravy, as in the recipe of Stuffed Karelas in Makhani Gravy
or use pumpkin to thicken a vegetable dish, as in the recipe of Gavar Pumpkin
Vegetable Choose
skim milk and its products in place of whole milk. Skim milk provides all
the goodness of milk except the fat. Try and use cottage cheese (paneer) made
at home using skim milk instead of buying it from the market. Preparing skim milk
at home does not demand much effort from your side. Believe me, it is very easy
to prepare. All you need to do is boil the milk and skim the fat layer (malai)
that is formed after it has cooled. Repeat this procedure at least twice or three
times to get almost fat free milk. An easier way to make skim milk is to mix skim
milk powder with water to make milk, curds, low fat paneer etc. Avoid
salads with oil-based dressings like mayonnaise. Make innovative low fat dressings
made with low fat curds as in the recipe of Lemony Yoghurt Salad on or an oil
free soya sauce and lemon dressing as in the recipe of Cucumber Salad Be
aware of hidden fats present in foods like peanuts, sesame seeds, walnuts
or cashewnuts, cakes, sweet savouries, cream biscuits, chocolates, popcorn made
with butter or oil. Very often, we binge on these calorie-laden foods believing
them to be not so fatty as they are not as visible like in fried foods. | 
