Better check ingredient list on fat-free cooking spray

Whether you're working on losing weight or maintaining a healthy weight; calories count. Since, by weight, fat delivers more than two times the calories as carbohydrates and protein (9 versus 4 calories), paying attention to dietary fat can make a difference. Sometimes that can be challenging since, like in "Alice in Wonderland," foods aren't always as they appear. Here's my story.

Unless you're using nonstick cookware, keeping food from sticking to a pan requires a lubricant; usually oil (fat). I've been using a well-known brand of vegetable oil spray on my regular cookware and grill and to stay on my lean path always factor in those calories. I'd seen some recipes that used "fat-free, no-stick sprays" and, wondering how those worked, planned to test one.

I first spied a spray labeled "naturally fat free," on a recent supermarket visit. I found it hard to believe that Mazola brand Pure Canola Oil was fat free. It just didn't make sense. I rotated the can to its back and found the ingredient list: canola oil, lecithin and propellant.

Out loud I said: "How did they make canola free of fat?"

The can's food fact label had zeroes after every component, including fat. I looked further and saw that a serving size equaled a one-quarter second spray. The amount in that spray: 0.25 gram. Then I read the servings per container section: 559.

"Five hundred fifty-nine? This can't be real," I thought. "A one-quarter second burst wouldn't cover a sauté pan, not even close, it'd look like a smudge."

It turns out that the USDA allows food fact labels to state zero fat grams if the total fat in a serving is less than 0.5 grams. So, if the fat in a single serving equals 0.49 grams or less it can round down to zero. Tricky.

It appears that the product manufacturer can determine what they consider a serving size. In this case, Mazola determined it to be a one-quarter second burst, and since that equaled 0.25 grams, it fell under the USDA threshold and could then be labeled fat free.

Mazola did name its product "pure canola oil," but who's kidding whom here? Most users of Mazola' spray will, in order to really be nonstick, use a one or two second spray to coat a pan. A two-second spray will equal 2 fat grams. Since a fat gram equals 9 calories, that's 18 calories. Yes, 18 calories seems insignificant, especially when compared to a 2,000- or 2,500-calorie-per-day food plan, but calories add up.

Remember, 100 extra calories per day can turn into a 10-pound weight gain in a year -- hardly insignificant.

Mazola's not the only manufacturer playing this government-sanctioned labeling game. Crisco's No Stick Spray listed a one-third second spray as 0.25 gram serving size with 575 servings per container and had canola oil as its main ingredient. Pam Organic Olive Oil "All Natural Cooking Spray" stated it was "for fat-free cooking" and organic extra virgin olive oil led the ingredient list. Jiminy.

Next time you find a fat-free cooking spray or any product labeled "fat free," read the ingredient list to see what that really means. Not being misled could mean a happier weigh-in the next time you hop on your scale.

Thai-Style Cucumber Salad

Try this recipe: If you enjoy Thai food, you've probably taste a sweet and hot cucumber relish with satay. I like it so much, I turned it into a cucumber salad that uses no fat (no kidding), is very low in calories and tastes terrific. It'll make a dandy side for a Labor Day grilled meal.

2 seedless (called English or hot house) cucumbers

1 tablespoon table salt (or 2 tablespoons kosher salt)

¿ cup water

½ cup rice vinegar (unseasoned)

2½ tablespoons granulated sugar

½ medium red onion, peeled and sliced very thin

1 large jalapeno pepper or 2 small Serrano chile peppers, seeded and minced

Rinse cucumbers under cold water, trim ends and slice into thin rounds. Place slices in a medium stainless steel or glass mixing bowl, sprinkle with salt and toss until combined. Cover and let sit at room temperature for 1-3 hours, stirring once in awhile.

While cucumbers sit, make dressing: Stir water and rice vinegar together in a non-reactive (don't use aluminum) saucepan. Place saucepan over medium heat and bring mixture to a boil. Whisk sugar into boiling liquid, reduce heat to low and simmer for 15 minutes, stirring from time-to-time, until slightly thickened. Remove from heat and cool to room temperature.

By handfuls, squeeze as much moisture from cucumbers as possible and place in a clean mixing bowl. Add onion, peppers and dressing; tossing to coat. Cover and chill.

Serves four.

LeanNote: In this recipe the simmering of the rice vinegar and water with the sugar thickens the liquid slightly so that it's similar to what you find in a Thai restaurant. Four packets (8 teaspoons) sugar substitute (such as Splenda) can be used, but you'll need to reduce the water to ½ cup and don't simmer it because is won't thicken.

Nutrition values per serving: 62 calories (5.4 percent from fat), 0.4 g fat (0 g saturated), 15.3 g carbohydrates, 1.2 g fiber, trace amount protein, 0 cholesterol, 581 mg sodium.