10 Ways to Add Spice

* Make it hot. Tex-Mex and Cajun cooking adapt well to low-fat, low-salt methods because the strong spicy flavors need no help.
* Add wine, port or sherry to soups, stews and sauces. Cook for half an hour after adding to evaporate the alcohol but keep the flavor. When making refried beans or bean soups, skip the lard and add beer for flavor, texture and moisture.
* Brush mustard on broiled fish or chicken. Add a little paprika, red pepper or parsley.
* Add pineapple, mandarin oranges or other fruits to chicken dishes. Brush orange-juice concentrate on broiled fish or chicken. Instead of pilling on the mayo, add mango, papaya, a few pine nuts and a little honey to chicken salad. A fruit salad dressing of pureed bananas, yogurt, poppy seed and orange juice contains only 30 calories a tablespoon.
* Use pureed potatoes, carrots, beans or French bread to thicken soups.
* In cakes, puddings and pies, add extracts (coconut, almond, vanilla, rum or even butter) to boost flavor while you cut back on salt, fat and sugar.
* Instead of butter and milk, use cinnamon and fruit butters or Butter Buds on hot cereals.
* Add texture and taste to foods with sesame seeds, sunflower seeds or water chestnuts.
* When using yogurt in a heated sauce, first whisk two teaspoons of flour into each cup of yogurt to keep it from separating.
* Start a windowsill garden of your favorite herbs. Then experiment with gourmet delights like pungent baked rosemary chicken, parsley-walnut pesto or poached salmon with dill and yogurt sauce.

5 ways to cut the fat

* Always use a nonstick pan or spray. It’s true that food taste flat without the flavor of butter or margarine. So sprinkle Butter Buds on scrambled eggs, vegetables and rice. If you want to sauté vegetables, try using a little water or low-sodium broth instead of oil.
* Trim and discard any visible fat on meats before and after the meat is cooked. Remove chicken skin before cooking.
* Serve smaller portions of meat. Make meat part of a large dish like a stir-fry, stew or bean-packed chill. Cut the meat sukiyaki-style in thin strips on a diagonal for the illusion of a larger serving.
* Before making stew or soup, chill the broth. The excess fat will rise to the top and harden, so you can easily skim it off.
* Always buy lower-fat version of meals, cheeses, milk and other foods when available. And remember that, in enough quantity, even low-fat foods can pile on the pounds.