Microwave ovens Recipe: Low Fat, Low Sugar

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These work well for small quantities of moist food. For larger quanitites they have no advantage over conventional cooking methods. Vegetables cooked in the microwave can retain higher levels of vitamins than boiled vegetables. Large items of foods can retain cold spots in the microwave and need to stand until the heat is conducted evenly throughout. A microwave oven temperature probe ( not a glass thermometer ) can be used to check that the temperature is high enough in the thickest part of the food.

Copyright Peter Thomson 2012-February-4

Author's introduction

Why the low sugar, low fat lifestyle is easy

What is a healthy balanced diet?

Starchy foods - the basis of the diet

Plenty of fresh fruit and vegetables

Keeping down the sugar

Low fat is VERY important

Keep down salt intake

Health is also dependent on exercise

Maintain a healthy body weight

Food Supplements pros and cons

Carbohydrates, Fats and Protein

Vitamins, Minerals and Trace Elements

Digestion- how it works

Eat whole grain cereals, not highly refined flour

Protein digestion

Evolution, diet and appetite

Further tips for a healthy lifestyle

Avoiding pollution

Avoiding pesticides on food

How cooking affects nutrients

How preserving affects nutrients

The right bacteria

Fibre and constipation

Getting Started - Changing your diet

Principles of menu planning

Equipment for pressure cooking

Microwave ovens

Food mixers, food processors, grain mill

Cooking on a budget

Cooking for one

Cooking for two

Cooking for the family

Ready meals, takeaways and cook/chill

Entertaining and special occasions

Eating in restaurants

Large scale entertaining

Picnics and children's party ideas

Diets for life stages - Pregnancy

Feeding Baby- breast or bottle

Toddlers to school age

School children

Healthy adult diets

High energy / sports diets

Dieting for weight loss

The Main Starch Grains: Wheat, Oats, Barley, Rye, Maize

The main starch grains: rice, millet and sorghum

Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice

Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam

Sprouting seeds

Sesame, pumpkin, sunflower seeds

Starchy fruit: breadfruit, banana-plantain, water chestnut

Banana, date, sultana

Milk cheese yogurt and eggs

Pulses: dried beans and peas

Soya bean products: tofu

Protein main meals - fish

Fresh non-starchy fruit

Vegetable and fruit juices

Using herbs and spices

Oils and fats: butter, olives, olive oil

Other ingredients

Recipes for low-fat and low-sugar cookery

Wholemeal bread

Wheat soda bread

Wholemeal pizza base

Mixed grain bread

Millet and banana flat bread

Rotla (millet flat bread)

Naan bread or Pitta bread

Carrot and Potato bread

Wholemeal scones

Chestnut pancakes

Buckwheat pancakes

Crispbread and Crackers

Millet and sesame crispbreads

Sunflower crispbread

Almond crackers

Cheese crackers

Low fat and sugar cakes

Apple gingerbread

Pumpkin & spice bread

Apple and fruit slice

Oatmeal porridge

Millet and date porridge

Rice and sultana

Wholewheat pasta

Baked sweet potato

Hot garlic potatoes

Cretan shepherd's pie

Rice with a hot vegetable sauce

Cashew nut pilaf

Persian style rice

Nutty flavoured risotto

Stuffed vine or cabbage leaves

Millet and nut pilaf

Chestnut and herb loaf

Vegetable nut gratin

Chinese cashew stir-fry

Chestnuts with brussels sprouts

Cauliflower and potato soup

Vegetable broth

Mushroom and watercress soup

Tomato and Apple Soup

Leek and Potato Soup

Black Mushroom Soup

Cauliflower and cheese soup

Chicken soup - pressure cooker

Bacon soup - pressure cooker

Cheese and egg dishes

Quiche lorraine

Vegetables and cheese

Bubble and squeak

Mackerel baked in foil

Poached skate wings

Crab and avocado mousse

Healthy ways of cooking meat

Chili Con Carne

Chicken and Cheese

Chicken Hot Pot

Chicken & Rice Pot Roast

Citrus and pine kernel turkey

Vegetable spaghetti bolognaise

Casserole of hearts

Ham and asparagus gratin

Ham and summer vegetables

Sauces and dressings

Plain wine sauce

Rich wine sauce

Italian Tomato Sauce

Indonesian Barbecue Sauce

Blue cheese dressing

Blue cheese and walnut sauce

Shropshire and walnut sauce

Brie sauce on vegetables

Low-fat yogurt sauces and dips

Horseradish sauce

Low fat mayonnaise

Spicy mayonnaise

French dressing with herbs

Sesame dressing

Hot coconut sauce

Green Tomato Chutney

Celery and apple salad

Spicy broad bean and pine kernel salad

Pasta with pesto salad

Bean and chick pea salad

Salads - further suggestions

Vegetable dishes

Vegetarian moussaka

Indian chilli tomatoes

Herby courgettes

Fried okra - ladies' fingers

Vegetable and fruit curry

Stuffed courgettes

Tangy cauliflower

Red cabbage with apples

Leeks with almonds

Cornmeal pudding

Dried fruit salad

Brown bread pudding

Vegetable and fruit juices

Winter fruit salad

Apple and bramble pudding

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