Pour on flavor . . .
Citrus juices like lemon and orange juice, flavored vinegars (red wine, balsamic, cider) and wines can be used in sauces, soups and main dishes. A splash or two of these flavorful liquids goes a long way! For example, a dash of lemon juice brings out the flavor of steamed vegetables like broccoli or asparagus. Also try vegetable broth or low-fat chicken broth (your own, or from a can) instead of oil for stir-fries and sautés.

Reach for herbs . . .
Fresh or dried, herbs boost flavor without adding fat. Double the measured amount when using fresh herbs in place of dried, since dried herbs have more intense flavor. Experiment with fragrant favorites or sample some new ones- basil, dill, cilantro, oregano, tarragon, thyme, and curry are just a few. And don't forget garlic!

Cut the fat with condiments . . .
Substitute a tablespoon of mustard for a tablespoon of mayonnaise on your next sandwich and you'll save about 10 grams of fat! Choose low-fat and fat-free spreads like catsup, chutneys, horseradish or salsa. Spread jelly, jam or apple butter on your toast or bagel and skip the butter.

Remake recipes . . .
Trim the fat in old favorites by making a few simple switches in ingredients. For example: pour in skim milk instead of whole milk; use non-fat plain yogurt in place of sour cream; replace cream with canned evaporated skim milk in soups and sauces. In most recipes, you can cut the butter or oil by 1/3 to 1/2 without affecting the finished product.

Bake lower-fat goodies . . .
Cutting fat in home-baked goods can be tricky, since fat influences the texture of items like quick breads, pancakes and muffins. But here's one proven fill-in for fatty ingredients-substitute applesauce or fruit purée (cup for cup) for oil or butter.