I have a lot to say about the importance of good fats in a healthy diet. But gram for gram, fat has more than twice as many calories as protein and carbohydrate, so it’s important to make your choices carefully. I like to eat my good fats in the form of avocados, nuts, seeds, and a little olive oil here and there.

In terms of cooking, I can really keep the calories down by focusing on cooking methods that don't require added fat. 

Sautéing or stir-frying are quick ways to cook on top of the stove and therefore involve fairly high heat. Using a good nonstick pan and an optional mist of oil, we can accomplish this with just a trace of fat. The key is to ensure that the pan is hot before adding the food, to reduce the chances of sticking. An oil mister makes “oil rationing” a breeze!
 
While baking or roasting, it’s important not to crowd the oven without expecting the baking time to increase. Invest in a few pieces of nonstick bakeware so there’s no need to grease the pan or add extra oil.
 
Grilling allows food to cook very quickly, depending on how close it is to the heat. Like broiling, this method results in browning and a crispy exterior, and, depending on the heat source, can enhance your food with a rich smoky flavor.
 
Poaching is a method of cooking food in a small amount of liquid without adding fat. The food may be fully submerged in liquid, suspended over it, or submerged in only a shallow portion of water or another liquid, which may be seasoned. The item to be poached, such as a salmon fillet, an egg, or a chicken breast, is submerged in hot liquid and simmered just until cooked. Although there are special pieces of equipment available for poaching fish and eggs, a shallow saucepan works very well.
 
Steaming is another great fat-free cooking method. This method requires the use of a metal or bamboo basket over boiling water, which allows steam to circulate around the food
and cook it through. Although water works well as a steaming liquid, you can also use fat-free broths or add herbs and spices, such as garlic or ginger, to boiling water or broth to enhance flavor. 

Enhancements
Because fat has a distinctive mouth feel and carries flavor, cutting back on it can quickly change the texture and appeal of your favorite dishes. For this reason, it’s key to understand the value of enhancements in healthy cooking. Enhancements include the addition of an ingredient to compensate for the loss or reduction of another.
 
This is perhaps the most essential and least understood aspect of healthy cooking. One of the most valuable uses of enhancements in lower-fat cooking is to add flavor and texture, both of which are lost when we reduce or eliminate fat. Let’s face it; it’s not easy to stick to a new way of eating if it doesn’t taste good. Perhaps the best example of enhancement is the addition of herbs and spices, which really gives us unlimited creativity. The addition of enhancements may take place during different stages of the cooking process.
 
In the initial stages, enhancements may be made with a marinade or a dry rub. A marinade is a liquid often containing an oil, an acid (such as lemon juice, wine, or vinegar), and a variety of herbs or spices. The acidic component usually helps to tenderize the meat, though care must be taken not to use too much acid, because it will break down the proteins and change the texture. Salt should not be used in a marinade, because it draws the moisture out of the meat.
 
The purpose of a marinade, then, is not only to tenderize, but also to add flavor, or enhance it! A dry rub is a mixture of herbs, spices, and sometimes a paste of onions and garlic. Because they don’t contain liquids, dry rubs do not tenderize, but they are fat free and are great flavor boosters!

Enhancements in the form of spices or herbs may also be incorporated. Fresh herbs may be sprinkled over a dish as a garnish or at the last moment to retain their fresh flavors. The possibilities of using enhancements are numerous. But when we consider seasonings borrowed from regional and ethnic cuisines, the options are endless most important, add flavor or texture during the cooking process.

Here is a recipe that adds flavor enhancements and a unique cooking method to make scrumptious food without added fat. It's from Simple Swaps, our new book that will be released next week. 

• 4 (5-ounce) fillets halibut, salmon, cod, or sole
• 1 medium red bell pepper, roasted, peeled, and cut into 2" strips
• 1⁄4 cup minced yellow onion
• 2 tablespoons slivered almonds, lightly toasted
• 2 teaspoons chopped garlic
• 2 teaspoons lemon juice
• 1⁄2 teaspoon minced chipotle pepper (see note)
• 1⁄2 teaspoon smoked paprika
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon ground black pepper
• Fresh chives or scallions, chopped

1. Preheat the oven to 400°F. Prepare four 15" × 15" squares of parchment paper (see note). Fold one square of parchment in half to create a crease, then open up. Place one fish fillet on one side of the crease, leaving the other side empty. Repeat with the remaining fillets and parchment.
2. In a small mixing bowl, combine the bell pepper, onion, almonds, garlic, lemon juice, chipotle pepper, paprika, salt, and black pepper.
3. Top each of the fillets with 1⁄4 of the pepper mixture. Fold over the empty side of the paper so that it covers the fish; tightly crimp the outer edges together to create a packet. Be sure to seal the packets completely. Place the packets on a baking sheet. 
4. Bake for 10 to 12 minutes, until the fish flakes easily with a fork.
5. Place each packet on a dinner plate. To serve, slit the packet with a knife, making an X, and fold back the paper.

I have a lot to say about the importance of good fats in a healthy diet. But gram for gram, fat has more than twice as many calories as protein and carbohydrate, so it’s important to make your choices carefully. I like to eat my good fats in the form of avocados, nuts, seeds, and a little olive oil here and there.

In terms of cooking, I can really keep the calories down by focusing on cooking methods that don't require added fat.

Sautéing or stir-frying are quick ways to cook on top of the stove and therefore involve fairly high heat. Using a good nonstick pan and an optional mist of oil, we can accomplish this with just a trace of fat. The key is to ensure that the pan is hot before adding the food, to reduce the chances of sticking. An oil mister makes “oil rationing” a breeze!

While baking or roasting, it’s important not to crowd the oven without expecting the baking time to increase. Invest in a few pieces of nonstick bakeware so there’s no need to grease the pan or add extra oil.

Grilling allows food to cook very quickly, depending on how close it is to the heat. Like broiling, this method results in browning and a crispy exterior, and, depending on the heat source, can enhance your food with a rich smoky flavor.

Poaching is a method of cooking food in a small amount of liquid without adding fat. The food may be fully submerged in liquid, suspended over it, or submerged in only a shallow portion of water or another liquid, which may be seasoned. The item to be poached, such as a salmon fillet, an egg, or a chicken breast, is submerged in hot liquid and simmered just until cooked. Although there are special pieces of equipment available for poaching fish and eggs, a shallow saucepan works very well.

Steaming is another great fat-free cooking method. This method requires the use of a metal or bamboo basket over boiling water, which allows steam to circulate around the food
and cook it through. Although water works well as a steaming liquid, you can also use fat-free broths or add herbs and spices, such as garlic or ginger, to boiling water or broth to enhance flavor.

Enhancements
Because fat has a distinctive mouth feel and carries flavor, cutting back on it can quickly change the texture and appeal of your favorite dishes. For this reason, it’s key to understand the value of enhancements in healthy cooking. Enhancements include the addition of an ingredient to compensate for the loss or reduction of another.

This is perhaps the most essential and least understood aspect of healthy cooking. One of the most valuable uses of enhancements in lower-fat cooking is to add flavor and texture, both of which are lost when we reduce or eliminate fat. Let’s face it; it’s not easy to stick to a new way of eating if it doesn’t taste good. Perhaps the best example of enhancement is the addition of herbs and spices, which really gives us unlimited creativity. The addition of enhancements may take place during different stages of the cooking process.

In the initial stages, enhancements may be made with a marinade or a dry rub. A marinade is a liquid often containing an oil, an acid (such as lemon juice, wine, or vinegar), and a variety of herbs or spices. The acidic component usually helps to tenderize the meat, though care must be taken not to use too much acid, because it will break down the proteins and change the texture. Salt should not be used in a marinade, because it draws the moisture out of the meat.

The purpose of a marinade, then, is not only to tenderize, but also to add flavor, or enhance it! A dry rub is a mixture of herbs, spices, and sometimes a paste of onions and garlic. Because they don’t contain liquids, dry rubs do not tenderize, but they are fat free and are great flavor boosters!

Enhancements in the form of spices or herbs may also be incorporated. Fresh herbs may be sprinkled over a dish as a garnish or at the last moment to retain their fresh flavors. The possibilities of using enhancements are numerous. But when we consider seasonings borrowed from regional and ethnic cuisines, the options are endless most important, add flavor or texture during the cooking process.

Here is a recipe that adds flavor enhancements and a unique cooking method to make scrumptious food without added fat. It's from Simple Swaps, our new book that will be released next week.

• 4 (5-ounce) fillets halibut, salmon, cod, or sole
• 1 medium red bell pepper, roasted, peeled, and cut into 2" strips
• 1⁄4 cup minced yellow onion
• 2 tablespoons slivered almonds, lightly toasted
• 2 teaspoons chopped garlic
• 2 teaspoons lemon juice
• 1⁄2 teaspoon minced chipotle pepper (see note)
• 1⁄2 teaspoon smoked paprika
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon ground black pepper
• Fresh chives or scallions, chopped

1. Preheat the oven to 400°F. Prepare four 15" × 15" squares of parchment paper (see note). Fold one square of parchment in half to create a crease, then open up. Place one fish fillet on one side of the crease, leaving the other side empty. Repeat with the remaining fillets and parchment.
2. In a small mixing bowl, combine the bell pepper, onion, almonds, garlic, lemon juice, chipotle pepper, paprika, salt, and black pepper.
3. Top each of the fillets with 1⁄4 of the pepper mixture. Fold over the empty side of the paper so that it covers the fish; tightly crimp the outer edges together to create a packet. Be sure to seal the packets completely. Place the packets on a baking sheet.
4. Bake for 10 to 12 minutes, until the fish flakes easily with a fork.
5. Place each packet on a dinner plate. To serve, slit the packet with a knife, making an X, and fold back the paper.