Expert Tips for a Fat-Free Diet: Vegetarian Cookbook Recommendations | TIA

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Discussion Overview

This thread explores various vegetarian cookbook recommendations and cooking methods suitable for a low-fat diet. Participants share their personal experiences with preparing vegetables and express their challenges in maintaining a fat-free diet.

Discussion Character

  • Anecdotal
  • Opinion-based

Main Points Raised

  • One participant, identifying as a consultant, mentions struggling to find new ways to prepare vegetables while adhering to a low-fat diet.
  • Another participant shares that steaming vegetables is effective and suggests using chicken broth for stir-frying instead of oil.
  • Several users mention specific cookbooks, such as the "29 Minute to Dinner" and "It's Good for You" cookbooks, as helpful resources.
  • One participant expresses skepticism about doctors' nutritional training and questions the balance of low-fat diets, noting they can often be high in carbs.
  • Another participant highlights the benefits of roasting vegetables to enhance their sweetness and flavor.
  • One participant discusses using less oil when grilling vegetables and emphasizes the importance of flavoring with herbs and spices.
  • Another participant recommends the Moosewood cookbooks and shares their experience with a specific low-fat version.
  • One participant mentions tracking food intake using an online tool to manage their diet effectively.
  • Several users discuss the challenges of avoiding high fructose corn syrup in their diets and share brands that do not contain it.
  • One participant shares a recipe for a salad using fresh ingredients and balsamic vinegar, describing it as a favorite.

Areas of Agreement / Disagreement

Views differ on the best cooking methods and cookbook recommendations, with no clear consensus emerging on a single approach or resource.

Contextual Notes

Participants share a variety of personal experiences and cooking techniques while navigating dietary restrictions, particularly focusing on vegetarian and low-fat options.

Who May Find This Useful

Consultants looking for vegetarian cooking ideas and resources for maintaining a low-fat diet may find the shared experiences and recommendations beneficial.

P
pamperedtraci
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332
Okay, my doctor put me on a diet, and I am having trouble sticking to it because I can't find any new ways to prepare my vegetables so that they stay fat-free. I am limited to 35 grams of fat per day! That's it! Trust me, when you read nutrition labels you realized 35 g/day is NOT a lot!! I was wondering if anyone could recommend a GREAT vegetarian cookbook for me so that I can start fixing my veggies in new and exciting ways so that I am not as bored with them!! Salads get tiring when that's all you're eating!
TIA!
 
No cook book. But steaming veggies is good. Either use a steamer, or put them in the microwave, covered with a small amount of water. I usually go for 3 minutes on hi for broccoli. You could try stir frying the veggies using chicken broth instead of oil in a non-stick pan (I hear we have some great ones :) - used my 8" skillets to make omelets yesterday and it was great. ) Add some rice wine, or rice vinegar, soy sauce and oyster sauce (not sure about the fat content of oyster sauce though) for flavour. Baked potatoes with salsa. Yummy. Enough salsa and it counts as an extra veggie :) . Fresh tomato sauce with basil (just tomatoes and basil) on pasta. Also very yummy. That's all I can think of right now... I'll stew on it a bit.ZK
 
The new 29 minute to dinner cookbook has a great no meat section. The it's good for you cookbook is great too.
 
http://www.tristatefeed.com/sitebuilder/images/Advanced_Nutrition_Professional-147x259.jpgWell, that's what it sounds like.
 
I always find it funny when doctors put you on a diet. I have taken a full 3 hour course in college - You know 3 hours a week for 16 weeks

Most doctor's had one day or 8 hours of nutrition training and they are advising people on a diet.

Are there any other guidelines besides vegetarian and low fat?? Usually when someone puts you on a low fat diets it ends up being high in carbs and low in protien which makes me hungry al the time.
 
Try this:
http://search.barnesandnoble.com/Vegetarian-Times-Low-Fat-Fast/Vegetarian-Times/e/9780028615882/?itm=83
 
I think roasting veggies is a SUPER way to eat them! It brings out the sweetness in them. I think you can throw them in a ziploc, add a SMALL amount of olive or veggie oil, and salt...roast at 425 till done. (Different veggies require different cooking times) This is the ONLY way that I will eat brussel sprouts! I buy the frozen ones, and roast in the oven till they are crisp tender and nice and browned. They are so sweet and addictive! I can eat an entire bag myself...maybe cuz the rest of my family won't touch them, but that's cuz they don't know what's good!! I think it takes them 20-30 minutes, but I do them from frozen.
 
Im a vegetarian and I have found that we use less oil when we grill vegetables rather than saute them. I also make a lot of soups, which cuts back on the fat but add a lot of herbs that give a lot of flavor. I think the main thing is to figure out how to get the most flavor in your veggies so you dont have to use a lot of fat. We add a lot of garlic, herbs, spices and shallots to flavor our veggies. Carmelizing them helps too. good luck :)
 
Any cookbook put out by the Moosewood Restaurant is very good. Their original Moosewood Cookbook wasn't low fat but they do have one that is and they've since, I believe they've 'cleaned up' the original too with a revised, lower fat, healthier version. I have three of their cookbooks and love them. I also have the Vegetarian Times cookbook which is great if you're new to vegetarianism... will help you with understanding and finding some ingredients, though most of their recipes you can easily find everything in a grocery store. My fav though may be out of print... it's called the Lean, Luscious and Meatless cookbook... it's so been worn and used in my house. LOL... Also, if it helps, set up an account at http://www.thedailyplate.com and track what you eat. It helps track calories, fat, sodium, etc... I use it to make myself responsible for what goes in my mouth. Also, eating 'high carb' isn't bad... it's the KIND of carb that matters... eating whole grains, whole wheat (the real stuff - bread when squished bounces back, doesn't stay squished)... is awesome... also experiment with grains.. quinoa is a wonderful grain that's a complete protein... I think sometimes American's get burned out on wheat... and even rice... don't see it as a limitation of 'just salads' but as a time of experimentation. There's also a lot of great sites online for recipe ideas. HTH!
 
The_Kitchen_Guy said:
http://www.tristatefeed.com/sitebuilder/images/Advanced_Nutrition_Professional-147x259.jpg

Well, that's what it sounds like.
Click to expand...

LMAO!!! Only you, KG............:rolleyes:
 
  • Thread starter
  • #11
The_Kitchen_Guy said:
http://www.tristatefeed.com/sitebuilder/images/Advanced_Nutrition_Professional-147x259.jpg

Well, that's what it sounds like.
Click to expand...

That's what I FEEL like it is!! I have to stay under 35 grams of fat per day and take in NO calories in my drinks, except for my milk!! I have to cut out most of my meat. My fruits and veggies are completely free (except the potato). I just keep steaming my veggies with salt and pepper and stuff...not really great day after day and salads get old and boring. I do appreciate all of your thoughts!

BTW...I actually saw a nutrionist after the doctor put me on the diet and the nutritionist is actually regulating my diet!
 
Vegetarian Cooking for Everyone by Deborah Madison is a fantastic book.
 
Are they keeping you off corn syrup? I challenge anyone to find thirty five items in a grocery store (besides fresh produce, smartaleck) that don't have corn syrup in them.
 
The_Kitchen_Guy said:
Are they keeping you off corn syrup?

I challenge anyone to find thirty five items in a grocery store (besides fresh produce, smartaleck) that don't have corn syrup in them.
Click to expand...

High Fructose Corn Syrup is not allowed in my house (except for occasional treats - like the Girl Scout Cookies here right how!) so I do know what brands don't have it. I try not to buy any processed foods with HFCS, or hydrogenated oils.

Mostly if you buy organic, it won't have it. But - Newmans Own brand doesn't use it, and Aunt Millies Hearth Breads don't, as well as Nature's Own brand - or anything by Kashi, or Cascadian Farms.....

I do have to admit though, that you have to diligently read labels to keep away from it.
 
Wouldn't it be great if you could keep away from the automotive fuel version of HFCS?
 
ChefBeckyD said:
High Fructose Corn Syrup is not allowed in my house (except for occasional treats - like the Girl Scout Cookies here right how!) so I do know what brands don't have it. I try not to buy any processed foods with HFCS, or hydrogenated oils.Mostly if you buy organic, it won't have it. But - Newmans Own brand doesn't use it, and Aunt Millies Hearth Breads don't, as well as Nature's Own brand - or anything by Kashi, or Cascadian Farms.....I do have to admit though, that you have to diligently read labels to keep away from it.
Click to expand...
A chiropractor at our church is a nutritionist and a lot of people are going through the muscle testing and nutritional detox by eliminating certain foods. High fructose corn syrup was described as one of the worst things for you.(Guess I'd better stop drinking my coke... :( )
The_Kitchen_Guy said:
Wouldn't it be great if you could keep away from the automotive fuel version of HFCS?
Click to expand...
Yup!
 
During my "day job", I actually work as a weight loss consultant. A couple of my favorite recipes for "Free Foods" include cutting up Roma Tomatoes, Cucumbers, red onions and sometimes red peppers into cubes. I add balsamic vinegar and let it set overnight in the refrigerator. By the next day, the flavors have blended together and are delicious. One of my favorite salads is fresh spinach with lightly sweetened strawberries (I use Sweet and Low) with balsamic vinegar as the dressing. Farmer Boy Restaurant makes a great Greek Salad dressing with only 25 calories and I think 2 grams of fat. I use this on salads a lot but it's also good as a marinade for veggies. You can purchase online or make a request to your local supermarket to carry it. Check out some weight loss websites such as Jenny Craig or Weight Watchers. On some sites, you can register and have access to their recipes.Good Luck!
Michelle
 
Dr. Ornish published a number of cookbooks on a diet to reverse heart disease. The diet is vegetarian with no added fats. Considering your fat requirements there might be food in there you will enjoy. I know there was a burrito recipe that my family is quite fond of. ZK
 
The_Kitchen_Guy said:
Are they keeping you off corn syrup?

I challenge anyone to find thirty five items in a grocery store (besides fresh produce, smartaleck) that don't have corn syrup in them.
Click to expand...

Until my DD had her stomach surgery at 6 months, she was super sensitive to dairy and corn products, so I had to read product labels and couldn't have anything with even a hint of dairy or corn, including high fructose corn syrup. It's hard, but I got quite adept (from month 2 to month 7) at shopping and finding a lot to eat that was dairy and corn free.

It is ridiculous how much has high fructose corn syrup in it!! (Did you know ketcup has HFCS? Most breads?)

Do you want a list of items? It's been 5 months, not sure I remember them all, but I'm sure I can come up with at least 20, if not 35 off the top of my head. :p
 

Frequently Asked Questions

What are some key features to look for in a vegetarian cookbook focused on a fat-free diet?

When choosing a vegetarian cookbook for a fat-free diet, look for features such as a variety of recipes that emphasize whole foods, clear nutritional information, easy-to-follow instructions, and tips for cooking without added fats. Additionally, consider cookbooks that include meal plans and shopping lists to simplify your cooking experience.

Can you recommend any specific vegetarian cookbooks that cater to a fat-free diet?

Some popular vegetarian cookbooks that focus on fat-free recipes include "The Fat-Free Vegan Cookbook" by Susan Voisin, "The Engine 2 Diet" by Rip Esselstyn, and "Forks Over Knives: The Cookbook" by Del Sroufe. These books offer a range of delicious, plant-based recipes that are low in fat and high in flavor.

Are there any tips for adapting traditional recipes to fit a fat-free vegetarian diet?

Yes! To adapt traditional recipes for a fat-free vegetarian diet, consider substituting oil with vegetable broth or water for sautéing, using applesauce or mashed bananas in baked goods, and incorporating more herbs and spices for flavor. You can also replace cream with blended silken tofu or cashew cream for a creamy texture without the fat.

How can I ensure that I'm getting enough nutrients on a fat-free vegetarian diet?

To ensure you get enough nutrients on a fat-free vegetarian diet, focus on incorporating a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Pay attention to key nutrients like protein, iron, calcium, and vitamin B12, and consider consulting a nutritionist for personalized advice and meal planning.

Is it possible to enjoy flavorful meals while following a fat-free vegetarian diet?

Absolutely! Flavorful meals can be created on a fat-free vegetarian diet by using a variety of spices, herbs, and cooking techniques. Experimenting with different cuisines, such as Indian or Mediterranean, can introduce bold flavors without the need for added fats. Additionally, roasting vegetables and using marinades can enhance taste while keeping dishes healthy.

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