Have you ever searched the word "low-fat" on Pinterest or any recipe sharing site?
It's actually pretty depressing sometimes.
Images come up for "low-fat pizza" (dripping with cheese), "low-fat baked ziti" (again, with the cheese) and "low-fat cheesecake" (that's just silly).
Many people label things as being "low-fat" without truly understanding what that means.
According to the FDA, in order for something to be labelled as "low-fat", it needs to have 3 grams or less per 100 g. serving in a meal or main dish, and 3 grams or less per recommended serving size for snacks or other foods.
Now let's go back to those claims of "low-fat" cheesecakes. Are they possible? Technically yes. Some companies do infact produce nearly fat-free cream cheeses that one could use to make the cake (assuming you refrain from adding any eggs, cream, or any other fatty ingredient traditionally used in cheesecakes). The crust again poses a problem - a typical cheesecake crust is made with crushed graham wafers and melted butter. I checked out the one recipe that I came across and while it did call for low-fat sour cream, and fat-free cream cheese, it was still 11 grams of fat per serving, 7 of which were saturated fats.
If you live in Canada, you may be familiar with the Health Check program. The Heart and Stroke foundation awards their endorsement to certain foods and dishes that meet their healthy standards. However, for someone who is on a medically-mandated low-fat diet, the presence of the Health Check logo doesn't mean it's a free pass to eat it. According to their nutritional criteria, a main dish may have as many as 20 grams of fat in it and still receive a passing grade. For someone suffering from sympomatic gallstones, that's anywhere from 2 to 4 times the amount of fat that they can tolerate in one meal.
Save a select few vegetables and fruits, produce is naturally fat-free. While it takes all sorts of manufacturing voodoo and scientific tampering to make some things fat-free (like fat-free butter-like spreads), you can grow a carrot in your yard and eat it fresh from the ground without worrying about calculating nutritional content or worrying about weird additives.
Many people who have had a restricted diet for a prolonged time do venture into the world of reduced-fat products, and there's nothing wrong with that - it's a wonderful aide. But often it's easy to fill up on 'junk' simply because it's fat free. I always laugh when I see candy or jello packs that are labelled "fat-free". Of course they are! They're almost completely sugar! Doctors regularly end up treating people with gallstones for diabetes a few months down the road because foods that are fat-free often ramp up the sugar content to compensate for the lost flavor. This goes the same for salt. Many of the reduced-fat foods that you can buy are heavily processed and contain a large amount of salts, and it's hard not to justify everything you eat by saying, "well, at least it's fat-free!"
While some recipes may claim to be low-fat, they aren't.
While some meals may have a Health Check sign, they can still contain a large amount of fats.
And while that bag of fat-free snacks may meet one health criteria, it's important to remember that there's more than one nutrient you need to worry about!
Mrs. VanderLeek
Monday, 23 July 2012
Monday, 16 July 2012
Dining Out: Canadian Edition!
For people who have been on a mandatory low-fat diet for a season already, you may have your home meals down to a science. Under 5 grams of fat per meal? No problem!
But what happens when you leave your house? Now we have issues.
If you are eating low-fat for an extended period, it will probably happen that you decide to dine out at some point during that period. While many people may default to 'healthy' dining choices such as Jugo Juice, Subway or Quiznos, are those really the best option for extreme low-fat diets? The stakes are much higher than when you eat low-fat just to lose a couple inches - you don't want to risk a gallbladder attack, or an MS relapse.
As a general rule, check for online nutritional information before you go. You maybe be surprised at what you can't eat.
For example:
The Chicken Caesar Salad at Wendy's has 49 grams of fat, while the single Baconater only has 40 grams. (Both will give you an attack even from licking them, so just don't bother.)
On the entire menu at Earl's Restaurant (as of this date), there is not a single food item under 7 grams of fat. The closest they get to a gallstone safe item is their mixed green salad, without dressing, for 7.6 grams. I am unaware if they have any non-fat dressings.
At Jugo Juice, the only 'safe' food item (assuming a maximum 5-7 g. of fat intake) is their Wild Rice and Soybean (100g) on their Grab and Go menu.
What you may also find surprising is the places that you can eat at!
Example:
Joey's Only offers a range of low-fat choices - from their steamed mussels (4.7 g), to their mashed potatoes and gravy (3.8g), their Honey Bourbon Beans (0.6 g), their tossed salad meal with Thousand Island dressing (3.7 g), their Blackened Pacific Snapper (3.5 g), or even their 1/2 lbs BBQ shrimp dinner (4 g).
Swiss Chalet's 1/4 chicken meal, when you opt for the chicken breast without skin and order the fresh steamed veggies or the garden salad with the raspberry vinaigrette and no roll is only 6 grams of fat. A number of their salads are done up with the chicken breast and taste great with their fat-free dressing. (Try their Spinach salad without the tortilla strips)
Montana's Steakhouse serves their Pot Roast Soup with only 1.5 grams of fat. They also carry 2 dressings on their menu that are labelled 'fat-free' (be warned though - their fat-free italian dressing actually has 1.5 g. of fat) Oh, and their Sweet Chili Glazed Skewers only contain 0.4 grams of fat!
At Tim Horton's, some of their worst baked goods are actually their muffins, so instead, opt for a plain bagel with their light cream cheese for only 7.5 grams of fat. If that's too high for your tolerance, go with the yogurt and berries for 2 grams, or the fruit smoothies (with yogurt 1.5 g, without 0 g).
If you want to go for breakfast, hit up Cora's. They are well known for their generous portions of fresh fruit, and have a couple menu items made up entirely of fruit.
And when all else fails, go to McDonalds. For breakfast, you can get their Fruit and Maple Oatmeal for 2.5 grams of fat, their fruit and yogurt parfait for 2 grams, or their Lemon Blueberry muffin for 7 grams. For lunch, you can have their Spicy Thai Chicken Salad (w/o dressing) for 3.5 grams, their chipotle chicken snack wrap with grilled chicken for 6 grams, or one of their yogurt smoothies for 0.5 grams. Some of their menu offerings change more frequently, but McDonalds has been great about regularly having low-fat offerings on their menu.
One other place I went for a low-fat meal was to a locally owned restaurant called Glenn's Family Restaurant located just outside of Red Deer, AB on Gasoline Alley. On their menu that is filled with 'home cooked' style meals, I was pleased to find a "Dieter's Plate', which featured a lightly seasoned chicken breast, a whole bunch of fruit and a bun. It was supposed to come with cottage cheese and slivered almonds too, but I opted out of those.
Where ever you go, always check before hand to see what there is for you - or if there's anything at all! And remember you can still eat out even if you can't eat fat.
Mrs. VanderLeek
But what happens when you leave your house? Now we have issues.
If you are eating low-fat for an extended period, it will probably happen that you decide to dine out at some point during that period. While many people may default to 'healthy' dining choices such as Jugo Juice, Subway or Quiznos, are those really the best option for extreme low-fat diets? The stakes are much higher than when you eat low-fat just to lose a couple inches - you don't want to risk a gallbladder attack, or an MS relapse.
As a general rule, check for online nutritional information before you go. You maybe be surprised at what you can't eat.
For example:
The Chicken Caesar Salad at Wendy's has 49 grams of fat, while the single Baconater only has 40 grams. (Both will give you an attack even from licking them, so just don't bother.)
On the entire menu at Earl's Restaurant (as of this date), there is not a single food item under 7 grams of fat. The closest they get to a gallstone safe item is their mixed green salad, without dressing, for 7.6 grams. I am unaware if they have any non-fat dressings.
At Jugo Juice, the only 'safe' food item (assuming a maximum 5-7 g. of fat intake) is their Wild Rice and Soybean (100g) on their Grab and Go menu.
What you may also find surprising is the places that you can eat at!
Example:
Joey's Only offers a range of low-fat choices - from their steamed mussels (4.7 g), to their mashed potatoes and gravy (3.8g), their Honey Bourbon Beans (0.6 g), their tossed salad meal with Thousand Island dressing (3.7 g), their Blackened Pacific Snapper (3.5 g), or even their 1/2 lbs BBQ shrimp dinner (4 g).
Swiss Chalet's 1/4 chicken meal, when you opt for the chicken breast without skin and order the fresh steamed veggies or the garden salad with the raspberry vinaigrette and no roll is only 6 grams of fat. A number of their salads are done up with the chicken breast and taste great with their fat-free dressing. (Try their Spinach salad without the tortilla strips)
Montana's Steakhouse serves their Pot Roast Soup with only 1.5 grams of fat. They also carry 2 dressings on their menu that are labelled 'fat-free' (be warned though - their fat-free italian dressing actually has 1.5 g. of fat) Oh, and their Sweet Chili Glazed Skewers only contain 0.4 grams of fat!
At Tim Horton's, some of their worst baked goods are actually their muffins, so instead, opt for a plain bagel with their light cream cheese for only 7.5 grams of fat. If that's too high for your tolerance, go with the yogurt and berries for 2 grams, or the fruit smoothies (with yogurt 1.5 g, without 0 g).
If you want to go for breakfast, hit up Cora's. They are well known for their generous portions of fresh fruit, and have a couple menu items made up entirely of fruit.
And when all else fails, go to McDonalds. For breakfast, you can get their Fruit and Maple Oatmeal for 2.5 grams of fat, their fruit and yogurt parfait for 2 grams, or their Lemon Blueberry muffin for 7 grams. For lunch, you can have their Spicy Thai Chicken Salad (w/o dressing) for 3.5 grams, their chipotle chicken snack wrap with grilled chicken for 6 grams, or one of their yogurt smoothies for 0.5 grams. Some of their menu offerings change more frequently, but McDonalds has been great about regularly having low-fat offerings on their menu.
One other place I went for a low-fat meal was to a locally owned restaurant called Glenn's Family Restaurant located just outside of Red Deer, AB on Gasoline Alley. On their menu that is filled with 'home cooked' style meals, I was pleased to find a "Dieter's Plate', which featured a lightly seasoned chicken breast, a whole bunch of fruit and a bun. It was supposed to come with cottage cheese and slivered almonds too, but I opted out of those.
Where ever you go, always check before hand to see what there is for you - or if there's anything at all! And remember you can still eat out even if you can't eat fat.
Mrs. VanderLeek
Friday, 13 July 2012
Salad Rolls
Fromm time to time a food trend pops up that is through-and-through good for you. A couple of years ago a variety of salad rolls started popping up on menus at fancy restaurants, then in cafes, and now even at deli counters in grocery stores.
Salad rolls come in different forms, but perhaps the most trendy a couple of years back was the rice paper salad roll. Rice Paper is basically just how it sounds - it's a thin, paper-like wrap made out of rice. These salad rolls are typically stuffed with vermicelli rice noodles, shredded carrots, peppers and cucumbers, and often shrimp. When dipped in a hot sauce or a teriyaki sauce, these salad rolls are virtually fat-free. You can find great instructions here. If you are not a fan of vermicelli rice noodles, you can also fill them with lettuce instead and dip them in a light dressing or a sweet chili sauce.
Besides rice paper, you can also make salad rolls using lettuce as your wrapper. Large leaves of iceberg, green leaf or romaine wrap well around many stuffings. You can make them a light side (romaine stuffed with chopped veggies), a fresh summer meal (green leaf stuffed with chopped chicken, diced grapes and apples, parsley and yogurt), or a heartier entree (iceberg stuffed with quinoa, cooked with mushrooms, peppers and onions).
I've listed some other ideas for fillings and wrappers below - don't be afraid to experiment! These are an easy meal to make low-fat and the possibilities are endless!
Wrappers and fillings:
Seaweed wraps (nori) - rice noodles, mango, avocado and lettuce
Zucchini or cucumber ribbons - alfa-alfa sprouts, chicken, tomato, peppers
Thin slices of chicken breast - lettuce, peaches, pineapple, strawberries, yogurt
Precooked lasagna noodles - peppers, mushrooms, olives, tomato sauce
Low-fat tortillas - lettuce, black beans, corn, tomatoes, peppers, lime juice
Egg Whites, scrambled and cooked flat - asparagus, peppers, lemon juice, capers
Most salad rolls work best when you julienne strips of veggies. If chopping and thinly slicing is not your idea of fun, consider getting a julienne peeler, like this one.
Mrs. VanderLeek
Salad rolls come in different forms, but perhaps the most trendy a couple of years back was the rice paper salad roll. Rice Paper is basically just how it sounds - it's a thin, paper-like wrap made out of rice. These salad rolls are typically stuffed with vermicelli rice noodles, shredded carrots, peppers and cucumbers, and often shrimp. When dipped in a hot sauce or a teriyaki sauce, these salad rolls are virtually fat-free. You can find great instructions here. If you are not a fan of vermicelli rice noodles, you can also fill them with lettuce instead and dip them in a light dressing or a sweet chili sauce.
Besides rice paper, you can also make salad rolls using lettuce as your wrapper. Large leaves of iceberg, green leaf or romaine wrap well around many stuffings. You can make them a light side (romaine stuffed with chopped veggies), a fresh summer meal (green leaf stuffed with chopped chicken, diced grapes and apples, parsley and yogurt), or a heartier entree (iceberg stuffed with quinoa, cooked with mushrooms, peppers and onions).
I've listed some other ideas for fillings and wrappers below - don't be afraid to experiment! These are an easy meal to make low-fat and the possibilities are endless!
Wrappers and fillings:
Seaweed wraps (nori) - rice noodles, mango, avocado and lettuce
Zucchini or cucumber ribbons - alfa-alfa sprouts, chicken, tomato, peppers
Thin slices of chicken breast - lettuce, peaches, pineapple, strawberries, yogurt
Precooked lasagna noodles - peppers, mushrooms, olives, tomato sauce
Low-fat tortillas - lettuce, black beans, corn, tomatoes, peppers, lime juice
Egg Whites, scrambled and cooked flat - asparagus, peppers, lemon juice, capers
Most salad rolls work best when you julienne strips of veggies. If chopping and thinly slicing is not your idea of fun, consider getting a julienne peeler, like this one.
Mrs. VanderLeek
Friday, 6 July 2012
Yogurt
While many people automatically write off yogurt when they are told to avoid high-fat foods, it might be worth your while to try some - you may be surprised.
While a typical store-bought yogurt may contain between 2 - 4 grams of fat, it's natural digestive abilities often mean that people suffering from gallstones can eat large quantities of yogurt without incident.
Being able to reintroduce one honest-to-goodness creamy ingredient back into your kitchen opens up a wealth of options.
During my time with gallstones, one of my most repeated dishes was Bal Arneson's No-Butter Chicken. A dish that is traditionally quite fatty has been converted into a gallstone-friendly meal, with a very authentic flavor. Also, it cooks up quickly and your whole family will love it!
Another Indian-inspired dish is a raita. This cool and refreshing, yogurt-based sauce cuts through the heat of spicy foods and is a wonderful compliment to fresh veggies or even saffron rice. It comes together in minutes!
Cucumber Dill Raita:
1 c. plain yogurt
1/4 c. diced cucumber
2 tbsp fresh cut dill
1 tbsp diced green onion
1/2 tsp paprika
1/3 tsp cumin
Frozen yogurt can be made by simply turning store-bought yogurt through an ice cream maker, or you can try this great recipe for pumpkin flavored frozen yogurt! (P.S. I never worry about straining my yogurt before I do this, and it works fine!)
If you can eat yogurt, you start to find things at restaurants and fast food places that you can even order, like the yogurt and berry cup at Tim Hortons.
Being able to eat one truly creamy treat helps make a low-fat diet easier!
While a typical store-bought yogurt may contain between 2 - 4 grams of fat, it's natural digestive abilities often mean that people suffering from gallstones can eat large quantities of yogurt without incident.
Being able to reintroduce one honest-to-goodness creamy ingredient back into your kitchen opens up a wealth of options.
During my time with gallstones, one of my most repeated dishes was Bal Arneson's No-Butter Chicken. A dish that is traditionally quite fatty has been converted into a gallstone-friendly meal, with a very authentic flavor. Also, it cooks up quickly and your whole family will love it!
Another Indian-inspired dish is a raita. This cool and refreshing, yogurt-based sauce cuts through the heat of spicy foods and is a wonderful compliment to fresh veggies or even saffron rice. It comes together in minutes!
Cucumber Dill Raita:
1 c. plain yogurt
1/4 c. diced cucumber
2 tbsp fresh cut dill
1 tbsp diced green onion
1/2 tsp paprika
1/3 tsp cumin
Frozen yogurt can be made by simply turning store-bought yogurt through an ice cream maker, or you can try this great recipe for pumpkin flavored frozen yogurt! (P.S. I never worry about straining my yogurt before I do this, and it works fine!)
If you can eat yogurt, you start to find things at restaurants and fast food places that you can even order, like the yogurt and berry cup at Tim Hortons.
Being able to eat one truly creamy treat helps make a low-fat diet easier!
Tuesday, 3 July 2012
Gallstones and Taboo Foods
Everyone has a different experience when they discover they have gallstones. Some people who have gallstones don't actually experience any symptoms with them. Other people experience extremely painful episodes, typically triggered by eating a food that requires digestive aide from the gallbladder. I was one such person.
When I first discovered that this horribly painful episode I had was the result of gallstones, I was horrified to eat anything with fat in it. The issue was, I thought that it would be that simple - no fat, no attack. Unfortunately, I discovered over a series of months that it wasn't quite so easy. While high-fat foods are a frequent trigger of gallstone attacks, other, seemingly innocent foods can also contribute.
Here is a list of some foods that I was surprised to find would cause gallstone attacks. Your own personal triggers may vary, and they also may change as your condition prolongs. For example, I could eat corn for a month after my diagnosis of gallstones, and beans for 5 months after.
As mentioned above, Corn - the gallstone is used to aide in digestion, and corn needs all the help it can get! This also may apply to cornmeal products for some people.
Cabbage and Bok Choy - this includes anything in the cabbage family (cauliflower, brussel sprouts, etc). These 'gassy' vegetables are fat-free, but they still can activate the gallbladder. Watch out for asian dishes such as spring rolls, noodle bowls or stir fries.
Beans - another 'gassy' offender. These are a great source of lean protien for as long as you are capable of eating them, however some people have a lower tolerance for these earlier on.
Reduced-Fat oil-based products - low-fat margarine, low-fat mayo, low-fat cool whip... sometimes it's not the quantity of fats that matters but the types of fats. While you may be able to find a low-fat margarine, you may not be able to tolerate the saturated fats.
Spicy foods - this never affected me, but some people may find a low-tolerance for spicy foods such as salsas, curries, peppers, or even cinnamon!
Coffee - ...sigh. This one hurt the most. Not only can the caffeine content trigger a reaction, but the oils used in the roasting process can as well! Which means you can try decaf, but don't count on it.
Citrus - high acidity foods can cause issues for some people, which includes citrus fruits.
Nuts - many people forget nuts have a high fat content - until they get a reaction. Some nuts are easier to eat than others (macadamia nuts have higher levels of saturated fats while pistachios have lower levels)
It's important to remember, different people can eat different things, and what has been 'safe' for you to eat may change during your experience with gallstones. It's important to use caution and moderation, and to remember that just because someone could or could not eat something doesn't mean you will have the same experience.
When I first discovered that this horribly painful episode I had was the result of gallstones, I was horrified to eat anything with fat in it. The issue was, I thought that it would be that simple - no fat, no attack. Unfortunately, I discovered over a series of months that it wasn't quite so easy. While high-fat foods are a frequent trigger of gallstone attacks, other, seemingly innocent foods can also contribute.
Here is a list of some foods that I was surprised to find would cause gallstone attacks. Your own personal triggers may vary, and they also may change as your condition prolongs. For example, I could eat corn for a month after my diagnosis of gallstones, and beans for 5 months after.
As mentioned above, Corn - the gallstone is used to aide in digestion, and corn needs all the help it can get! This also may apply to cornmeal products for some people.
Cabbage and Bok Choy - this includes anything in the cabbage family (cauliflower, brussel sprouts, etc). These 'gassy' vegetables are fat-free, but they still can activate the gallbladder. Watch out for asian dishes such as spring rolls, noodle bowls or stir fries.
Beans - another 'gassy' offender. These are a great source of lean protien for as long as you are capable of eating them, however some people have a lower tolerance for these earlier on.
Reduced-Fat oil-based products - low-fat margarine, low-fat mayo, low-fat cool whip... sometimes it's not the quantity of fats that matters but the types of fats. While you may be able to find a low-fat margarine, you may not be able to tolerate the saturated fats.
Spicy foods - this never affected me, but some people may find a low-tolerance for spicy foods such as salsas, curries, peppers, or even cinnamon!
Coffee - ...sigh. This one hurt the most. Not only can the caffeine content trigger a reaction, but the oils used in the roasting process can as well! Which means you can try decaf, but don't count on it.
Citrus - high acidity foods can cause issues for some people, which includes citrus fruits.
Nuts - many people forget nuts have a high fat content - until they get a reaction. Some nuts are easier to eat than others (macadamia nuts have higher levels of saturated fats while pistachios have lower levels)
It's important to remember, different people can eat different things, and what has been 'safe' for you to eat may change during your experience with gallstones. It's important to use caution and moderation, and to remember that just because someone could or could not eat something doesn't mean you will have the same experience.
Monday, 2 July 2012
Sandwiches
I remember back to when I first found out that I had gallstones - first I had to go learn what a gallbladder even did, and then I was horrified to eat anything with fat in it! It was about 2 weeks after having my second baby and while I had planned a healthy diet to help me get back into shape, it was by no means low-fat enough for someone with gallstones. What I had originally considered to be a rather healthy lunch (a sandwich wrap with low-fat mayo, ham and a sliver of cheese) could now give me a bout of excrutiating pain - pain which I would have rather traded for labour pain since that seemed more bearable!
So what was I to do at that time? Did I find one meal that worked for me and continue eating that three times a day for 6 months, until my cholecystectomy? Or did I continue to look for unique and diverse ways to satisfy my food cravings and curious tastebuds?
I am very pleased, and quite relieved, to say that I did the latter. And I'm also very pleased to say that some of my low-fat or fat-free alternatives were delicious enough to retain even after my health didn't require a fat-free lifestyle.
Many of my yummy options were served up in sandwich form; sandwiches are convenient, quick to make and essentially provide a blank slate for creative food pairings, and when your fat intake is severly depleted, your body needs an increased level of carbs from breads and wraps to help maintain energy.
But, like I said, some old sandwich favorites were suddenly taboo! I tried having a sandwich with half a piece of deli ham - and I had a gallstone episode that lasted for 7 hours. I like ham and all, but that was definitely not worth the pain! Cheese, likewise, could cause debilitating pain, and any sandwich with a mayo-base was out-of-bounds.
I quickly learned what I could and could not eat, however, and I made some pretty lucky discoveries!
First, all grocery deli's carry some type of turkey or chicken breast roast that can provide you with a lunch meat under 1 g. of fat per slice. If you shop at Sobeys, most of their deli's also carry "fat-free" chicken breast roast - and while it isn't truly "fat-free", it has less than .5 g. of fat per slice, which means you can eat more of it without risking a reaction.
And while salmon and all of it's healthy Omega-3s might be off limits, it is literally not the only fish in the sea! Its less-esteemed (typically because it has less healthy fats!), somewhat cheaper cousin Tuna has only 1.4 g. of fat per can! If you're like me and usually mix mayo in with your tuna, try mixing in relish, or a bit of plain fat-free yogurt!
Second, mayo is not the only option for a yummy sandwich spread! If you've never been one for fancy grainy or dijon mustards, now is the time to acquire the taste - the creamy texture is one that you probably won't have experienced else where in quite some time. Becel 64% Less margarine has a great taste compared to many other "low-fat" butter substitutes and can add that much needed moisture to products that is often lacking in low-fat dishes. If you're eating turkey, or even chicken, deli meat, try a cranberry relish on your sandwich, even if it isn't Christmas time! Slightly more rounded in flavor and a bit more savory than your typically can of cranberry sauce, a cranberry relish is a quick way to make a sandwich special. Look for a great variety at Costco. Fat-free cream cheese has a funny texture, but if you can get past that, some herb and garlic varieties are quite delicious! And if you've never heard of ajvar before, now is the time to find some and try it! This vegetable spread is primarily made up of eggplant, roasted red peppers and garlic, and some brands come as close to fat-free as you can get in something so yummy and spreadable! The spread is tangy, pairs well with anything from tuna to chicken breast or even hamburgers, and while it can be tricky to make, most large grocers will carry at least one variety of it. (*please note - some ajvar purists will inform you that 'true' ajvar does not contain eggplant, or much else other than peppers. But hey, the eggplant varieties are delicious, and what you're most likely to find in North America, so don't let that stop you from trying a brand!)
Third, the cheese issue. I love cheese. I grew up believing that there were only four types of cheese in the world: orange cheddar, mozzarella (that you only used to make pizza or lasagna), processed cheese (found in jars or individually wrapped slices), and strong-smelling, disgusting cheese. I grew up and found that there was a whole world of cheese waiting for me, and it was quite hard to separate myself from that world for my low-fat season. However, I did not entirely abstain from cheese for the entirety of my gallstone issues. Instead, I merely chose different types of cheese and used just enough to get a good flavor. Sharp cheese possess more flavor in smaller quantities than you would get from milder cheeses; a bit of asiago grated on a dish will go a long way. Likewise, smoked cheeses impart a high-level of taste and blue cheese can flavor a dish with very little effort.
Lastly, the bread. A typical loaf of sandwich bread has 2.5 grams of fat per 2 slices - which means that, assuming you maintain an average of 5 grams of fat per meal (this may vary greatly per case, but that was what my tolerance level was during my season with gallstones), you're halfway to your limit by the time you get the bread out! And that's if you only want one sandwich! As a general rule, if your bread has a soft crust, check the fat content since it will probably be high. Sandwich breads are made with any combination of oil, lard, butter and/or milk to make the bread softer, rather than chewier. Chewy breads with a hard crust, however, typically have a lower fat-content, or, as is the case with most rustic loaves, no fat at all! Many traditional baked items like pretzels, bagels and baguettes are not made with fats and therefore provide a great option for foods to fill up on. A caution, however - just because a bagel traditionally does not have any fats does not mean every bagel in the store will be fat-free. Check individual labels to make sure that manufacturer makes them fat-free - with anything you buy!
So whether your sandwich has ajvar and tuna, or cranberry relish and turkey, or even asiago, chicken and apple slices, they can be a great way to flex your culinary muscles and still stay within a safe and healthy low-fat range.
So what was I to do at that time? Did I find one meal that worked for me and continue eating that three times a day for 6 months, until my cholecystectomy? Or did I continue to look for unique and diverse ways to satisfy my food cravings and curious tastebuds?
I am very pleased, and quite relieved, to say that I did the latter. And I'm also very pleased to say that some of my low-fat or fat-free alternatives were delicious enough to retain even after my health didn't require a fat-free lifestyle.
Many of my yummy options were served up in sandwich form; sandwiches are convenient, quick to make and essentially provide a blank slate for creative food pairings, and when your fat intake is severly depleted, your body needs an increased level of carbs from breads and wraps to help maintain energy.
But, like I said, some old sandwich favorites were suddenly taboo! I tried having a sandwich with half a piece of deli ham - and I had a gallstone episode that lasted for 7 hours. I like ham and all, but that was definitely not worth the pain! Cheese, likewise, could cause debilitating pain, and any sandwich with a mayo-base was out-of-bounds.
I quickly learned what I could and could not eat, however, and I made some pretty lucky discoveries!
First, all grocery deli's carry some type of turkey or chicken breast roast that can provide you with a lunch meat under 1 g. of fat per slice. If you shop at Sobeys, most of their deli's also carry "fat-free" chicken breast roast - and while it isn't truly "fat-free", it has less than .5 g. of fat per slice, which means you can eat more of it without risking a reaction.
And while salmon and all of it's healthy Omega-3s might be off limits, it is literally not the only fish in the sea! Its less-esteemed (typically because it has less healthy fats!), somewhat cheaper cousin Tuna has only 1.4 g. of fat per can! If you're like me and usually mix mayo in with your tuna, try mixing in relish, or a bit of plain fat-free yogurt!
Second, mayo is not the only option for a yummy sandwich spread! If you've never been one for fancy grainy or dijon mustards, now is the time to acquire the taste - the creamy texture is one that you probably won't have experienced else where in quite some time. Becel 64% Less margarine has a great taste compared to many other "low-fat" butter substitutes and can add that much needed moisture to products that is often lacking in low-fat dishes. If you're eating turkey, or even chicken, deli meat, try a cranberry relish on your sandwich, even if it isn't Christmas time! Slightly more rounded in flavor and a bit more savory than your typically can of cranberry sauce, a cranberry relish is a quick way to make a sandwich special. Look for a great variety at Costco. Fat-free cream cheese has a funny texture, but if you can get past that, some herb and garlic varieties are quite delicious! And if you've never heard of ajvar before, now is the time to find some and try it! This vegetable spread is primarily made up of eggplant, roasted red peppers and garlic, and some brands come as close to fat-free as you can get in something so yummy and spreadable! The spread is tangy, pairs well with anything from tuna to chicken breast or even hamburgers, and while it can be tricky to make, most large grocers will carry at least one variety of it. (*please note - some ajvar purists will inform you that 'true' ajvar does not contain eggplant, or much else other than peppers. But hey, the eggplant varieties are delicious, and what you're most likely to find in North America, so don't let that stop you from trying a brand!)
Third, the cheese issue. I love cheese. I grew up believing that there were only four types of cheese in the world: orange cheddar, mozzarella (that you only used to make pizza or lasagna), processed cheese (found in jars or individually wrapped slices), and strong-smelling, disgusting cheese. I grew up and found that there was a whole world of cheese waiting for me, and it was quite hard to separate myself from that world for my low-fat season. However, I did not entirely abstain from cheese for the entirety of my gallstone issues. Instead, I merely chose different types of cheese and used just enough to get a good flavor. Sharp cheese possess more flavor in smaller quantities than you would get from milder cheeses; a bit of asiago grated on a dish will go a long way. Likewise, smoked cheeses impart a high-level of taste and blue cheese can flavor a dish with very little effort.
Lastly, the bread. A typical loaf of sandwich bread has 2.5 grams of fat per 2 slices - which means that, assuming you maintain an average of 5 grams of fat per meal (this may vary greatly per case, but that was what my tolerance level was during my season with gallstones), you're halfway to your limit by the time you get the bread out! And that's if you only want one sandwich! As a general rule, if your bread has a soft crust, check the fat content since it will probably be high. Sandwich breads are made with any combination of oil, lard, butter and/or milk to make the bread softer, rather than chewier. Chewy breads with a hard crust, however, typically have a lower fat-content, or, as is the case with most rustic loaves, no fat at all! Many traditional baked items like pretzels, bagels and baguettes are not made with fats and therefore provide a great option for foods to fill up on. A caution, however - just because a bagel traditionally does not have any fats does not mean every bagel in the store will be fat-free. Check individual labels to make sure that manufacturer makes them fat-free - with anything you buy!
So whether your sandwich has ajvar and tuna, or cranberry relish and turkey, or even asiago, chicken and apple slices, they can be a great way to flex your culinary muscles and still stay within a safe and healthy low-fat range.
Thursday, 31 May 2012
Grilling!
It's summertime!... Almost!
Well, pretty much. Given that I live in Canada, it's a little bit iffy about when seasons start and stop. I look outside, and I see sun, therefore, it must be summer!
You know what summer means? BBQ! (Actually, apparently Alberta has the highest national average for people who BBQ outside year round and I'm proud to say I'm one such person, but I digress...)
Grilling is a fantastic way to cook your food and keep it low-fat. It imparts its own charred flavor, unlike methods such as boiling, and you can grill very nearly anything. A couple of tips before we begin however: Things stick to grills, so make sure you have a good low-fat non-stick spray that you can use. OR if you can't find such a thing, consider investing in a good BBQ basket. You can also cook things in foil to avoid direct contact with the grill.
BBQ sauces are typically fat-free (not sugar-free though, so if you are a long-haul low-fat eater, you should probably look for a reduced-sugar version) and chicken breasts are great grilled. Fish can be grilled on pre-soaked cedar planks, and if you're feeling a bit more adventurous, you can look into cooking shellfish such as clams and mussels on the grill. Shrimp do great as kebabs, or in the grill basket. You can even do pizzas on the grill! BBQ sauce, chicken, peppers and pineapple makes for a nice pizza, with or without cheese - just make sure your crust is low fat!
Vegetables are also great on the grill. Asparagus and green beans are great grilled with a touch of sea salt. If you've got a grill basket, throw in some chopped veggies ranging from summer squash, potatoes, beets and carrots. Try doing beet greens or spinach in a foil package with water or apple juice, salt, and a touch of vinegar. Hollow out zucchinis that are halved lengthwise and fill them with a couscous salad for grill zucchini boats, or make kebabs with zucchinis, baby tomatoes, mushrooms and peppers.
And lastly, fruit. Grilled fruit is a fantastic treat. Grill peach halves that have been dipped in brown sugar or maple syrup and serve on top of crepes or yogurt. Fruit kebabs with strawberries, pineapple and nectarines are great by themselves or dipped in honey, and you can even peel and core an apple, stuff it with oats, brown sugar and raisins, and grill it in a foil package with a bit of red wine for an individual apple cobbler!
A little bit of creativity goes a long way with the BBQ and the extra flavor, not to mention the joy of cooking outdoors, is well worth it!
Mrs. VanderLeek
Well, pretty much. Given that I live in Canada, it's a little bit iffy about when seasons start and stop. I look outside, and I see sun, therefore, it must be summer!
You know what summer means? BBQ! (Actually, apparently Alberta has the highest national average for people who BBQ outside year round and I'm proud to say I'm one such person, but I digress...)
Grilling is a fantastic way to cook your food and keep it low-fat. It imparts its own charred flavor, unlike methods such as boiling, and you can grill very nearly anything. A couple of tips before we begin however: Things stick to grills, so make sure you have a good low-fat non-stick spray that you can use. OR if you can't find such a thing, consider investing in a good BBQ basket. You can also cook things in foil to avoid direct contact with the grill.
BBQ sauces are typically fat-free (not sugar-free though, so if you are a long-haul low-fat eater, you should probably look for a reduced-sugar version) and chicken breasts are great grilled. Fish can be grilled on pre-soaked cedar planks, and if you're feeling a bit more adventurous, you can look into cooking shellfish such as clams and mussels on the grill. Shrimp do great as kebabs, or in the grill basket. You can even do pizzas on the grill! BBQ sauce, chicken, peppers and pineapple makes for a nice pizza, with or without cheese - just make sure your crust is low fat!
Vegetables are also great on the grill. Asparagus and green beans are great grilled with a touch of sea salt. If you've got a grill basket, throw in some chopped veggies ranging from summer squash, potatoes, beets and carrots. Try doing beet greens or spinach in a foil package with water or apple juice, salt, and a touch of vinegar. Hollow out zucchinis that are halved lengthwise and fill them with a couscous salad for grill zucchini boats, or make kebabs with zucchinis, baby tomatoes, mushrooms and peppers.
And lastly, fruit. Grilled fruit is a fantastic treat. Grill peach halves that have been dipped in brown sugar or maple syrup and serve on top of crepes or yogurt. Fruit kebabs with strawberries, pineapple and nectarines are great by themselves or dipped in honey, and you can even peel and core an apple, stuff it with oats, brown sugar and raisins, and grill it in a foil package with a bit of red wine for an individual apple cobbler!
A little bit of creativity goes a long way with the BBQ and the extra flavor, not to mention the joy of cooking outdoors, is well worth it!
Mrs. VanderLeek
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