The crucial role of fat
It all comes down to fat. Fat supplies food with flavor, as well as helps to distribute the flavors of foods throughout your mouth. For instance, if you’ve ever tried to cut calories by serving vegetables plain rather tha drenched in butter, you’ve experienced fat’s facilitator role. Once you start to reduce the amount of fat in your favorite recipes, you need to up the taste in other ways.

Marvelous marinades
Clever health-conscious cooks have a repertoire of easy tips and techniques for losing the fat, but not the flavor. Consider marinades: If you’re a steak-lover, you know that lean cuts of meat like London broil are practically inedible if they are’nt marinated. Marinades work their magic thanks to the enzymes in their acidic ingredients – vinegar, citrus juice, wine, even yogurt – that help tenderzie lean cuts.

Chicken and fish reap the benefits of marinating as well. Because these foods are more tender than most meats, you’ll want to use a less acidic marinade or marinate them just briefly. Heed this advice; otherwise, they’ll be partially cooked before you get them near the heat. (Think of seviche, the Latin American seafood dish in which raw fish actually “cooks” in its lime juice marinade!)

Super stocks
In classic French cuisine, stocks are so important that they are known as the fond du cuisine – the foundation of cooking. If you’ver ever made a pot of soup with the bones from a roast and vegetables, you know how much more flavor a homemade stock provides. Although stocks from cans or cubes are certainly convenient, don’t be intimidated by making stock from scratch – not only is it easy, but it’s economical and environmental as well. Just stockpile vegetable peelings and trimmings, along with chicken or beef bones, in sealable plastic bags and freeze until you have the time to make your stock.

Delicious dressings
If you are drowning your greens in bottled salad dressing, it’s time to change your ways. Homemade dressings have flavors that their store-bought counterparts just can’t match. Many are simple to make; use these recipes as a starting point.

Once you’ve gotten the basics down, do a little experimentation: Try a fruit or herb vinegar, or use lemon or orange juice. Replace the oil with broth and a bit of honey (this helps to mimic the texture fat provides). Use different herbs or replace the mustard with horseradish.

Preparing Peanut Sauce (8 servings)
A lighter variation on Indonesian satay sauce, this makes a wonderful-dip for grilled foods. Thread strips of pork, or vegetable chunks, on skewers (marinate briefly in soy sauce, if you like) and grill. Ingredients are:

• 3 tablespoons creamy peanut butter
• 2 garlic cloves, crushed
• 2 tablespoons soy sauce
• 4 teaspoons sugar
• 1 tablespoon water
• 1 1/4 teaspoons rice-wine vinegar
• 1 tablespoon chopped fresh cilantro, or 1/2 teaspoon dried

In a mini food processor or blender, combine the peanut butter and garlic; puree. Add the remaining ingredients and process until combined.
Per serving: 44 Calories, 3 g total fat, 1 g saturated fat, 0 mg cholestrol, 283 mg sodium, 4 g total carbohydrate, 0 g dietary fiber, 2 g protein, 5 mg calcium.

Lemon Drill Sauce (8 servings)
This creamy sauce gives a Greek touch to chicken, fish and veal. Ingredients are:

• 1/3 cup fresh lemon juice
• 2 teaspoons cornstarch
• 1/2 teaspoon sugar
• 1/4 teaspoon dried thyme leaves
• 1/4 teaspoon salt
• 4 teaspoons snipped dill
• 4 teaspoons unsalted margarine
• 1 tablespoon chopped parsley
• 1/4 teaspoon grated lemon zest

In a medium nonreactive saucepan, whisk the lemon juice and cornstarch. Add 1/3 cup water, the sugar, thyme and salt; bring to a boil. Boil, stirring constantly, 2 minutes. Remove from the heat; stir in the dill, margarine, parsley and lemon zest.
Per serving: 23 calories, 2 g total fat, 0 g saturated fat, 0 mg cholestrol, 73 mg sodium, 2 g total carbohydrate, 0 g dietary fiber, 0 g protein, 3 mg calcium