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p12tribune tuesday may 201957 sw drink lowering fat intake is take transitional approach when lowering amoun caroline dewar correspondent s we fast approach the end of may we will gladly say goodbye to winter and hello to the lazy hazy and pool for most of us as the sea sons change so do our eating and entertaining habits we cook eat and socialize more outdoors around the barbe cue at the cottage or by the sometimes crazy days spring and summer food for thought 5 lisa cartwright recipe can he low in fat vegetable alfredo sauce it isnt as hard as you think to lower your fat intake the following recipe is your typical vegetable alfredb sauce made low in fat by substituting cream with evaporated milk and cottage cheese and you can pick up all the ingredients at area grocery stores ultra food drug has a bunch of sweet carrots for 99 while loeb and food basics carries snowwhite mushrooms for 199 broccoli 129 a head part lyskimmed evaporated milk 139 extralarge california garlic 299lb extralarge eggs 199 and fresh parsley 59 a bunch can all be found at village grocer butter or margarine can be picked up in two places iga has becel margarine on for 389tub while it is a little more expensive it is one of the lowest in fat ultra food drug has lactantia margarine on for 99tub the bulk barn carries the parmesan cheese 721lb and the black pepper 399 required for this recipe ultra food and drug also has equality cottage cheese for 149tub fettucine or pasta can be purchased at no frills for 69 and or the garden basket for 99 using fresh italian bread from ap and the leftover garlic and butter you can cart make garlic bread just because you are lowering your fat intake doesnt mean you have to give up the foods you love just eat in modera tion cut a few strawberries found at food basics for 88pint into small pieces and add a scoop of vanilla breyers ice cream on at dominion for 288tubr of its the season of trips to the beach pool parties and casual living a renewed interest in our eating habits fitness and general health creates the impetus for a proactive approach to a healthier lifestyle and a positive step in the right direction sandra edwards a regis tered dietician in markham offers nutritional counselling to clients on many different healthrelated issues for individuals who are interested in reducing the fat content of their diets edwards recommends a tran sitional approach this approach offers an opportunity to adjust to the flavors and cooking tech niques of lower fat foods over time the great est hurdle faced by individuals when adjust ing from a highfat to a lowfat diet is the change in the flavor and texture of foods fat gives foods a wonderful mouthfeel a sensation many of us have become accus tomed to and find difficult to give up with a transitional approach individuals have an opportunity to make the adjustment at their own pace so it becomes a lifestyle change rather than just a change for a few days a week or a season the greatest hurdle faced by individuals when adjusting from a highfat to a lowtfat diet is the change in the flavor and texture of foods ej dwards recommends that her clients begin by f measuring out oil when preparing or cooking foods it is often surprising how liberally we pour oil into the pan and on our salad this is often the way extra fat and calories gets into our recipes and menu items flavors of food can also be enhanced with fresh herbs vinegars and freshly- squeezed lemon juice after a short time of measuring the oils you will begin to get a feel for how much oil you need and want and it will become second nature a cookbook that edwards recommends to many of her clients is titled tailoring your taste v it was written by two dietit ian l omichinski and h wiebe rlildebrand and is available at any bookstore by order or through edwards office the authors of the book offer a unique approach for individuals interested in adjusting to a lower fat lifestyle in tailoring your taste a recipe is included in its orig inal format adjustments are then made in the recipes ingredient list and prepara tion techniques to offer the reader a variety of healthier alternatives the reader can experiment with the different variations and over time adjust the original to a preferable lower fat version along the way the authors offer suggestions explana tions and ingredient alterna tives for the different recipes in the book in tailoring your taste the recipe for vegetable alfre- do sauce is included in its original higher fat format and then with three modified lower fat variations we have included the third varia tion of the recipe for you to try at home it reduces the butter con tent and replaces the cream with evaporated milk and cot tage cheese youll be amazed with the results the sauce has a won derful light texture and it wont leave you feeling full and bloated when you are fin ished eating low in fat is not low in flavor in the past when we thought of low fat foods we would think of foods that were also low in flavor how ever this is not the case any more foods that are low in fat are not only healthier choices they are also delicious alter natives thank goodness for all the flavors that have no connection with fat at all the fresh taste of herbs the spark of ginger the tang of hot and sweet peppers and the intrigue of vanilla not to mention the spunk of vinegar the warrhth of fresh ly ground spices and the smokiness of grilled foods our choices are not only abundant they are simple and extremely accessible everyday you will learn more about reducing the fat in your diet surprisingly with the addition of each new flavor you will find your foods tasting fresher and more exciting eating healthy registered dietician sandra edwards recommends the tran sitional approach for people interested in cutting down on the fat in their diets photo by sjoerd witteveen hlilllljjiililiil msbssmmt cup cup hhp ipii cup klls 3 tsp cup cup slic61i ipfaffi lfreit cottagft clieese i s 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