Prune puree can be added to sauces and chocolate batters.

Prune puree can be added to sauces and batters.

Losing weight is not just a matter of what you eat, it can also be about how you prepare it.  That is because cooking with oil, butter or margarine can add massive carbs and calories to even the simplest of meals, such as carrots braised with butter, a soup drizzled with olive oil or a steak frying in its own juices.  Of course, once you subtract some of these fats, you then also find your dishes losing some flavor. Luckily there are are some cleverly culinary ways around this so that your food doesn’t taste like the usual low-calorie, fat-free diet fare.

To cut calories from your foods without losing flavor, try the following culinary tips and tricks.

1 – Replace butter with pureed avocado or guacamole. Avocado has a rich taste that has a mouth-feel like butter and even though it is considered to be a fatty food, the fats in this Vitamin-E rich fruit are of the heart-healthy Omega 3 variety. Consuming avocados also helps support the health of your brain and cardiovascular system.

2 – Roast your vegetables. Just about any vegetable tastes great this way including tomatoes, onions, garlic, cauliflower, onions, parsnips, squash, sweet potatoes, even endive or radicchio lettuce. Roasting your vegetables for three or four hours at a low temperature helps caramelize the natural sugars in them and give them a sweet and smoky taste.  A dash of vegetable stock or bone broth, lemon juice and salt and pepper greatly enhances the flavor. The vegetables can then be served as side dish or pureed to make a soup or sauce.  For an Asian flair, you can consider sprinkling the vegetables with a bit of low-sodium soy sauce and grated ginger.

3 – Always use the wire rack insert that goes with your roasting pan to roast meat. This allows the fats to drip into the pan so that you are left with a less fat and carbs in the final roasted result.

4 – Use fresh juices instead of stock or butter to cook fish, meat, and vegetables, especially if you are broiling or frying them. Tomato, orange, lemon, lime, cranberry and pineapple juice can be used to cook just about anything. Citrus juices especially suites the cooking of fish and pineapple juice can augment the taste of pork. Pureed figs or prunes can help enrich the taste of beef.

5 – Replace fats in your baking with pureed fruits.  Applesauce, mashed bananas and pureed pears can substitute for butter and oils n white cakes and pureed prunes, avocados, and sweet potatoes can help give darker cakes, like carrot cake and chocolate cake taste and bod.

6 – Use spiralized zucchini, sweet potato or squash as a substitute for pasta.  Pasta is a glycemic food that turns quickly into sugar, and then fat if your metabolism cannot properly metabolize it.  Both spiralizers for vegetables and pre-packaged spiralized vegetable noodles are now sold everywhere.

7 – Toast dried fruits spices in a frying pan, sprayed with oil and then add them to your dish for flavor. Low-carb foods cooked can taste quite bland but the addition of aromatic herbs and spices cand help add tasty flavors without a big dose of oil or butter.

Would you like to lose weight improve your immunity and boost your general health in a safe and natural way? If so, feel free to contact us at the Pinewood Natural Healthcare website at, or you can call our Toronto Office a (416) 656-8100. We offer iv therapy,  vitamin shots and supplements, weight loss plans and other types of naturopathic weight loss care. We also have an office in Pickering, Ontario at 905 427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services.

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