HERE are some tips from olive oil specialist Filippo Berio on preparing healthy meals in 2009.
*Reduce the amount of fat you use when grilling, pan frying or stir frying meat or fish by spraying the meat, not the pan, with a light olive oil spray.
*Reduce the fat and calories in pies by using filo pastry instead of shortcrust or flaky.
*Use olive oil instead of butter or other oil to saute or stir fry vegetables or other ingredients.
*Use a spray of extra virgin olive oil to flavour and season carrots, peas, broccoli and new potatoes before serving.
*Add oil-based dressings to salads to make it easier for the body to absorb phytochemicals like beta carotene from the salad leaves.
*Use extra virgin olive oil spray on toast and in sandwiches in place of margarine or butter.
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