The low fat diet proved to be effective in reducing weight and promoting general good health. No more than 10 to 20 per cent of fat in calories can offer some measure of protection against heart and blood vessel disease.
Some meat such as beef, veal, and lamb, their protein content is most desirable for energy and palatability, and because of custom, they are basic ingredients in the low-fat diet. But it is extremely important to remove the fat from beef, veal, and lamb as they are naturally high in both visible and “invisible” fat and cholesterol.
Before cooking, you should carefully cut the raw meat’s visible fat away and trim them. And drain off the fat during the cooking, baking, or broiling of the meat by keeping the meat or roast on racks.
Making the meat almost fat free is to partially cook it on the day before it is to be eaten. This is the ideal way to remove most of the fat content of meat. Refrigerate the meat and the broth. On the following day it is now easy to remove the layer of grease that has floated to the top and hardened.
Always buy and eat lean meats. And remember that the highest fat content is present in the prime and choice grades of beef, lamb, and veal (which are more expensive too), since they originate from fattened animals. If you need minced meat, specify to the butcher that it is to be made from trimmed, lean meat.
You can Pan-cook or brown without fat or grease, if desired. But do not fry meats. By using a dry skillet; heat and salt it first before the meat is placed in it, while turning the meat repeatedly. After it is as brown as desired, cook slowly until well done or rare, whichever you like.
Remember that among meats pork, bacon, and ham are highest in fat and cholesterol content. They should not be eaten on the low-fat diet other than occasionally, if permitted by your doctor or by the virtual absence of other fat-containing foods in your menus for the day. The same is generally true of sausages.
Glandular organs such as sweetbreads, brains, kidneys, caviar, fish roe, and giblets are high in cholesterol and fat content, so should be avoided. Liver is an exception, it is quite desirable as a valuable nutritional source of essential vitamins and minerals, and because of the “protective” content of phospholipids that counteract the action of fat and cholesterol, it is not harmful.
If gravy is desired for the flavouring of meats, it must be prepared free of its usual very high fat content. The regular brown drippings found at the bottom of the pan after meat is cooked must have the meat juices separated from the exceptionally high melted fats. Separate the fat in this gravy by chilling or refrigeration.
Blotting with bread or absorbent paper to remove the thick layer of caked grease as described above. Or lifting it away with a spoon. There are various low-fat cookbooks you can find to learn cooking fat-free gravies as well.
Garnish the meat with watercress, parsley, celery, carrots, radishes, pimento, pickles, paprika, green peppers, cucumbers, mushrooms, and onions in various shapes and combinations, instead of gravies. Meats will be more flavoured and made to look appetizing.
Some of the following seasonings: garlic cloves, thyme, marjoram, basil, oregano, bay, and peppermint will also make meat very appealing. So helpful are spiced peaches, pears, prunes, apricots, cinnamon apples, spiced watermelon rind, apple sauce, cinnamon pears, pineapple pieces, broiled bananas, seasoned tomatoes, herbs, and the various relishes such as mint jellies and sauces, chilli, catsup, cranberry jellies, chutney, and many others.
