Low+Fat

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//**What is a low-fat diet?** //

A low-fat diet is a diet that contains little fat, but not the unhealthy kind of fat. Having healthy fat in any diet is essential since fat supplies energy and fatty acids in addition to fat-soluble vitamins like A, D, E & K. This diet contains minimal saturated fat and cholesterol which most people are thought to lead to increased blood cholesterol levels and heart attacks. It avoids fattening oils that we use everyday in our cooking and food except for the good oils like Omega 3. It is a oil that can be found naturally in fish, such as salmon, tuna and some other kinds of seafood like algae and krill. The diet is also very beneficial to people with weight problems and diseases even though it has been debated on tremendously over the past decade. Overall, it is a diet where the 30% or less of daily calories come from the healthy fats. Although, a very low fat diet can be restricted all the way down to 15% of calories that come from the fats daily, both compared to an average American diet where about 35-37% of calories come from fat.

//** General guidelines to follow a low-fat diet: **//

 * Fat intake should be at 20-30% of daily calories
 * Saturated fat intake should be 10% or less of daily calories
 * Think before eating about how many calories are in that
 * Whenever you have meat, it should be skinless, boneless and lean
 * Should stay clear of highly-processed low-fat or fat-free foods, they might have as many calories as the regular fat-free version, and can lead to weight gain, even though label says "low-fat"
 * You need to pick unsaturated fats (seeds, nuts, olive oil, salmon) over saturated fats (full-fat diary, [[image:http://www.great-antiaging.com/wp-content/uploads/2010/06/346.-motivation-to-lose-weight-294x300.jpg width="185" height="200" align="right"]]
 * fast food) in your food
 * Increase your intake of fruits, vegetables, whole grain etc.
 * Cutting down refined carbohydrates (e.g. refined white flour)
 * Decrease (limit) sodium intake
 * Increase physical activity like exercising
 * Stay Hydrated
 * Stick to it and try to keep going with it

More information on the guidelines from the [|UCSF Medical Center]:

// ** Facts about the diet: ** //
 * <span style="color: #7c05cc; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">A lifestyle change incorporating a low-fat vegan diet could not only prevent __various__ degenerative diseases, such as coronary artery diseases, but also reverse them after being diagnosed of them
 * <span style="color: #7c05cc; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">Many of the low-fat diets are also pure vegetarian so people on a vegetarian diet can follow a low-fat diet as well

//** What foods can/cannot be eaten: **//

** //__Best bet of what to eat:__// ** <span style="color: #8102c5; font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Carbohydrates: Bagels, pasta/noodles, soft-corn tortillas, pita, bread, oatmeal, wheat germ, and air-popped popcorn

<span style="color: #8102c5; font-family: Arial,Helvetica,sans-serif; font-size: 110%;"> Fruits: Raw fruits and fruit juices with diluted water Vegetables: Raw, steamed, or boiled vegetables and vegetable juices with diluted water <span style="color: #8102c5; font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Poultry: Lean chicken and turkey (without skin), egg whites, tuna (in water) halibut, bass, dried beans + peas <span style="color: #8102c5; font-family: Arial,Helvetica,sans-serif; font-size: 110%;"> Fats, oils, sweets: oil-free and some "lite" salad dressings, fat-free mayonnaise, non-fat frozen yogurt, sorbet and fruit ices, and fruit rolls + fig bars Dairy: Non-fat milk and yogurt, & all other non-fat dairy products

** //__Best bet of what to avoid:__// ** <span style="color: #7d04f1; font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Carbohydrates: Biscuits & muffins, doughnuts, pastries, croissants, taco shells, and popcorn with oil <span style="color: #7d04f1; font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Dairy: Whole milk, creamed cottage cheese, cream cheese, butter, sour cream, half and half, most cheeses (including part-skim <span style="color: #7d04f1; font-family: Arial,Helvetica,sans-serif; font-size: 110%;">and "lite" cheese)
 * <span style="color: #7d04f1; font-family: Arial,Helvetica,sans-serif; font-size: 110%; vertical-align: middle;"> Sweets: Salad dressings and mayonnaise that aren't low in fat, margarine, candy + granola bars, chocolate, ice cream, most cakes + pies, and all oils (however olive oil + fish oil are healthy) In the dairy products watch serving sizes: even "low-fat" & "1%" fat products can be significant sources of fat

** //What reasons do people have this diet?// ** <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">People mainly take this diet as way of eating, because it helps them loose body fat, helps with certain diseases, or help maintain a body figure. It can also be to <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">But the main reasons are:

<span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;"> Weight loss
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">Weight loss
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">It's something everyone wants to do these days. It usually is to look good, but other reasons why people might lose weight are because they might want to get a job, be very healthy, be able to participate in physical activities well, or just fit in. Bullying is something that makes everyone nervous and scared and makes them want to fit in more into a certain crowd. It's not only a school issue but adults get bullied too and getting bullied about weight is extremely common. Being over weight can also lead to heart diseases and so many want to lose weight that they need to.
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">Weight maintenance
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">Many choose this diet for similar reason to lose weight because this diet helps to keep the calories and fat intake stabilized. It requires you to have a lot of less fat than an average person has everyday. Many will be able to keep in shape and look good with a low-fat diet helping them to maintain that wish. [[image:http://blog.nariatlanta.org/files/2011/03/avoid1.jpg width="205" height="241" align="right"]]
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">Prevention + treatment of diseases like high cholesterol, high blood pressure, cancer, + diabetes, heart diseases, etc.
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">For example, people that have digestive disorders like gallstone or gallbladder disease benefit from eating reduced amounts of fats. When the gallbladder has stopped working properly the bile (digestive fluid made in the gallbladder that breaks down fat) stops breaking down the fat, so a low-fat diets helps to improve your digestion
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">A heart disease that you can get with diabetes and high-blood pressure is arrhythmias (when abnormal heart rhythm occurs) and to help with/prevent diabetes and high-blood pressure, a low-fat diet is an excellent diet to improve food habits
 * <span style="color: #8400e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt; vertical-align: middle;">More on causes of [|heart diseases]

//**Benefits of choosing a low-fat diet:**//

<span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">**1.** One of them main benefits of having a low fat diet is to help to from getting dangerous and harmful diseases like breast cancer or colorectal cancer. Its better for your body, if you start eating this diet at a young age. <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">**2.** Another major benefit of having a low fat diet is also indirectly an attempt to cut down your weight or manage the intake of your calories. Since fat serves up more than double the amount of calories per gram (9 calories per gram) as compared to carbohydrates and protein (4 calories per gram each), cutting back on fat, it can also result as more caloric trimming as you have work hard and put in your efforts. For example, dousing your dinner salad with two tablespoons of an oily Italian salad dressing will glow your greens with approximately 140 extra calories, while the same amount of a low fat Italian salad dressing will cover your salad for a simply 32 calories. <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">**3.** While you are on this diet is when you are shopping and at the back of every food product you see a nutrition fact panel which lists all the grams of fat in a serving of food, so it is relatively easy to keep on track of your fat intake.

//**Disadvantages of choosing a low-fat diet:**// <span style="color: #7808d9; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">One main disadvantage of having a low fat diet is the temptation. Once you've made up your mind on taking a low fat diet, you would have to ignore every sweet, tasty unhealthy dish. For example, like when your out with your friends and they prefer having unhealthy food, whereas your on a low fat diet, you need to ignore the food they are eating and try and focus on the food that you are eating, so that it doesn’t distract you.

<span style="color: #7808d9; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">Another major disadvantage of have a low fat diet, is that some individuals could also be harmed by following the diet very strictly. A diet that is low in fat, but high in carbohydrates which can cause an increase of fat in your blood, this change can add up to an unhealthy heart. <span style="color: #7808d9; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">Also and finally, if you have a diet which is too low in fat it can lead you to come short with important dietary nutrients such as vitamin b, and other essential fatty acids your body needs. You also need some fat in your diet in order to help your body absorb the vitamins A, D, E, and K. <span style="color: #7808d9; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">Ways to overcome the disadvantages:

<span style="color: #7808d9; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">**1.** To overcome temptations for foods that are sweet you can have dry-fruits which are very sweet and healthy as well. Other alternatives are also non-fat frozen yogurt, sorbet and fruit ices. All natural fruit smoothies can also be consumed as a sweet alternative (link to the image of the foods to be eaten pyramid) <span style="color: #7808d9; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">**2.** High intake of carbohydrates can be managed if a proper balance of dairy, fruits, poultry, veggies and carbohydrates are taken care of in each meal consumed daily and not only carbohydrates are eaten (self esteem and will is highly helpful when the need to avoid the certain foods is there)

**//Recipe for an alternative delicious savory dish://** <span style="color: #7500e0; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">The recipe is **Chicken Quesadillas with a Avocado dip** and it is a great dish for people on a low fat diet because, it is very healthy and contains a very little amount of oil to make it. It is a Mexican dish which is a liked cuisine worldwide for many people and it's also a dish that that doesn't take too long to make and the ingredients needed are easily accessed. This recipe uses Avocado as the dip, which is has fat in it but the healthiest one that is necessary to have in our body. So overall, it's a great choice to substitute for the normal fat main dishes we have!

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 18pt;"> <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 18pt;">Chicken Quesadillas with Avocado dip <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 12pt;">Serves: 4 <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 12pt;">Yields: 4 main-dish servings <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 12pt;">Total Time: 80 minutes <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 14pt;">Ingredients: <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;"> chicken breasts, cut into 1-inch-wide strips <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 14pt;">Equipment:
 * <span style="color: #7500e0; font-family: Arial,Helvetica,sans-serif; font-size: 110%;">Written recipe for this dish: **
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">2 teaspoons canola oil
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">2 green onions, thinly sliced
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 lime
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">450g of skinless, boneless thin-sliced
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">4 burrito-size low-fat flour tortillas
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 cup reduced-fat (2%) shredded Mexican cheese blend
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 avocado, peeled, seeded, and cut into 1/2-inch pieces
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/8 teaspoon ground black pepper (a pinch)
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">2 small plastic bowls
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 big bowl
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 non-stick pan
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 Wooden spoon
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 spoon
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">2 sharp knifes
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">2 cutting boards
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">Small grater
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">Food weighing scale
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">Large piece of foil
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 measuring tablespoon
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">Serving plate and dip bowl

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 19px; line-height: 28px;">Step by Step Guide:


 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">2-3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Prepare all the equipment and ingredients b ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">1-2 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">In a non-stick pan, heat the canola oil for 1 minutes and add 1 washed and sliced green onion in ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">6-8 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Cook the onion for about 6 minutes or until it's tender, while stirring occasionally ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Meanwhile, wash the lime and grate 1 teaspoon peel onto the cutting board ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">3-5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">After grating transfer it into the small plastic bowl and squeeze 2 tablespoons of lime juice into the big bowl ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Measure the chicken on the weighing scale (tip: put a large piece of foil in the weighing scales' bowl first and then measure it) ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5-7 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Cut the chicken into 1 inch-wide strips to be able to cook it properly on both sides ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">2 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Evenly season the chicken on both sides with the grated lime peel, 1/4 teaspoon salt, and 1/8 teaspoon or a pinch of ground black pepper. ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">10-15 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Add chicken to green onion in the pan; cook for 10 minutes or until the chicken is no longer pink inside ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Transfer it to the large bowl and coat it with the lime juice ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">First divide the cheese on half of each tortilla and cook it on the pan until the cheese starts to melt well ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Evenly divide the chicken mixture the second half of the tortilla and fold to make about 4 quesadillas ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">8-10 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">In same pan used to cook the chicken and onion, cook quesadillas on medium heat, in batches (8 minutes per batch or until browned on both sides and heated through) ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">2 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Meanwhile, align the knife to the middle of the avocado and cut it by following the shape of it (should turn out into two nice halves) ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">2-3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Use a spoon to carve the insides of both the halves out and put it into a plastic bowl ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Chop the left over onion and add it into the bowl with salt, pepper and lime to taste ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">2 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Mix the dip together and put it into the serving bowl ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">3-5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Take the quesadillas off the pan, cut each quesadilla into thirds ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">2 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Place both the serving bowl and quesadillas onto the serving plate and enjoy! ||

You can also <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 110%;"> watch this video for a step-by-step guide:

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<span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 110%; line-height: 21px;">Two other options for dishes to make for people on a low-fat diet: <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 110%; line-height: 21px;">1.[| Chicken Tacos with Charred Tomatoes] <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 110%; line-height: 21px;">2. [|Mini Chile Relleno Casseroles]

<span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 15px; line-height: 22px;">The recipe is ** Low Fat Energy Bars ** and this is an excellent alternative for a fat sweet dish <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">because not only does it have all the healthy nutrients for an average person to eat but for this specific low-fat diet as well. The dry-fruits that are in these energy bars have the necessary fat needed in the body and not the one that makes you put on weight or that the one you are supposed to avoid in this diet. They all are substitutions of sweets, like the apricots, dates and maple syrup give more than enough amount of sweetness to the bars. Also these bars are made with a 100% non-stick baking sheet with doesn't have any oil, again avoiding any unnecessary fat. These energy bars are not only extremely different in terms of choice of a sweet dish, but it is a very different dish that you can try to make. It’s a healthy, tasty and low-fat recipe that is a good alternative to any normal sweet dishes a person that is not on a low-fat diet can have!
 * //Recipe for an alternative delicious sweet dish:// **

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 20pt;"> <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 20pt;">Low Fat Energy Bars <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 12pt;">Serves and yields: About 20 rectangular bars <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 12pt;">Total Time: 60 minutes including clean-up <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 14pt;">Ingredients: <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 14pt;">Equipment:
 * <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">Written recipe for this dish: **
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 cup quick cooking rolled oats/normal quick cooking ones
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 cup toasted wheat germ
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/4 cup whole wheat flour
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 cup dried apricots
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 cup raw almonds
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 cup raisins
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 cup pitted dried dates
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 cup powdered nonfat dry milk
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 teaspoon ground cinnamon
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/3 cup pure maple syrup
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">2 large eggs
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">2 medium sized bowls
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 large bowl
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">9 x 13 inch baking tray
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 sharp cutting knife
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 cutting board
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">100% non-stick baking sheet
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/4, 1/3, 1/2, and 1 measuring cups
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1/2 measuring teaspoon
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">1 Wooden spoon
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt; vertical-align: middle;">Serving plate

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 19px;">Step by Step Guide:


 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">2-3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Preheat the oven to 180 degrees C for 20 minutes ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">Prepare all the equipment and ingredients ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">15 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Cut the apricots, almonds, and dates on the cutting board with the sharp knife into very small pieces and put them into the medium bowl (make sure you cut the dates in half, take out the seeds and then cut them into the smaller pieces) ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Measure out the rolled oats, toasted wheat germ, whole wheat flour, powdered non-fat milk, raisins, and cinnamon into the large bowl ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Measure the chopped apricots, almonds and dates with the measuring cups and add them from the medium bowl into the large one ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Crack both the eggs and measure out the maple syrup into the second medium sized bowl. Whisk until the mixture has blended together. ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">10 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Add the eggs and maple syrup into the bowl with all the ingredients and mix it well with the wooden spoon until the mixture is coarse ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5-7 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Put the non-stick baking sheet on the baking tray and even out the mixture on it (tip: on each of the four sides of the sheet cut 2 times into the middle so that it folds into the tray on the sides and so the mixture doesn't stick on the sides) ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">20-30 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Place the tray in the oven and let it bake for approximately 20 minutes (might take longer so wait till the mixture looks like its glazed brown) ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">5 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Take the tray out and put the baking sheet with the block of the bars onto the cutting board ||
 * <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">2-3 minutes || <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 9pt;">Cut it into about 20 hand-sized rectangular bars and enjoy! ||

<span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">You can also watch this 2 minute video for a step-by-step guide: <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">media type="youtube" key="HQwlO_bP6J0" height="346" width="462"

<span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">Two other options for dishes to make as sweet alternatives: <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 11pt;">1. [|Low Fat Blueberry Coffee Cake] <span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 15px; line-height: 22px;">2. [|Low Fat Mini Cheescakes]

<span style="color: #7800bd; font-family: Arial,Helvetica,sans-serif; font-size: 18px; line-height: 22px;">Bibliography in MLA Format:

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;">"Easy Low Fat Recipes." Low Fat Cooking. About. Web. 31 Jan. 2012. <[]>.

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;">"Low Fat Diet - What You Need to Know." Buy Discount Vitamins & Supplements & Herbs - EVitamins.com. Web. 31 Jan. 2012. <[]>.

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;">"Low Fat Lifestyle." Low Fat Recipes - Healthy Recipes. Web. 31 Jan. 2012. <[]>.

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;">"Low Fat Recipes - Cooking for Health." Low Fat Recipes - Healthy Recipes. Web. 31 Jan. 2012. <[]>.

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;">"Low Fat Recipes." BBC Good Food. BBC. Web. <[]>.

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;">"Low-fat Diet." Wikipedia, the Free Encyclopedia. Web. 31 Jan. 2012. <[]>.

<span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;">"Low-Fat Diet." Diet and Weight Loss - Diet.com. Web. 04 Feb. 2012. <span style="color: #0491f6; font-family: Arial,Helvetica,sans-serif; font-size: 90%;"><[|http://www.diet.com/g/lowfat-diet]>.