Healthy Cooking

2009-03-14T06:32:00.000-07:00

What is healthy cooking?
Healthy cooking starts with cutting down on the fat and salt you add to foods. By making a few changes in the way you cook, you can enjoy good weight and reduce your risk of heart disease and high blood pressure.

How do you cook?
You don't need nonstick pans because nothing could stick in all the butter or oil you use.
It has never occurred to you that you can use two egg whites in place of one whole egg.
You think you wouldn't be a good cook if you didn't use as much fat as a recipe calls for.
You think a steamer is a kind of ship.
The only time you use foil is to wrap leftovers.

The more you do of the above, the more likely you could make a few changes in the way you cook to cut out excess fat and salt.

Cooking Healthy Meals

Food that's healthy tastes good. And it doesn't have to cost more or take extra time to prepare. Here are a few new cooking methods and ways to add flavor without adding fat and salt.

Cooking Methods
Frying adds fat to naturally healthy, low-fat foods. So do gravies and cream sauces. A few changes in the way you cook can cut fat and calories without cutting flavor.

Broil, grill or bake poultry, fish, and meat. Remove the skin and trim all visible fat before cooking.
Marinate for flavor. Try low-sodium teriyaki or soy sauce, ginger, lemon juice, wine, or salsa.
Brown meat and poultry under the broiler or saute' in a little broth, wine, or water instead of frying in oil. Or use vegetable cooking sprays.
Spoon natural cooking juices over meat and poultry in place of gravy or cream sauce.
Chill soups and stews and skim off the fat before reheating and serving.
Steam or microwave vegetables without adding fat or salt, or saute' with cooking spray or low-sodium broth.
Wrap foods in foil instead of using fat to keep in moisture and flavor.

Substitutions
Adding fat and salt are not the only ways to bring out flavor. Try salt-free seasonings, herbs, low-fat pr nonfat (skim) milk and cheese, and nonfat sour cream or yogurt instead.

Seasonings

Use butter-flavored powders on potatoes and noodles.
Try herb blends on meats and in soups, and herbs, lemon juice, or flavored vinegars on vegetables instead of salt.

Salt only after cooking-you'll need less for flavor.

Adjusting Recipes

Replace cream with nonfat (skim) milk or evaporated skim milk in desserts and creamed soups.
Use low-fat cottage cheese or nonfat sour cream in dips and toppings and nonfat yogurt or low-fat buttermilk in salad dressings.

If you must use fat, use less than the recipe calls for.

HEALTHY CHOICES

You can treat your taste buds while trimming fat and salt from your meals. Rather than skipping meals or grabbing something that's fast-and probably full of fat and salt-try these quick, healthy meal and snack ideas.

Breakfast

Toasted bagel or English muffin with jam
Hot oatmeal or corn flakes with nonfat milk
Fresh fruit or juice
Nonfat yogurt or nonfat milk

Lunch

Turkey or ham on whole-grain bread with mustard
Pasta and vegetable salad with light or fat-free dressing
Rice and black bean burrito (no cheese)
Iced tea or mineral water

Dinner

Meatless chili or spaghetti with tomato sauce
Roast chicken breast without the skin
Steamed vegetables or a salad with fat-free dressing
Angel food cake

Snacks

Plain, air-popped popcorn
Fresh fruit and vegetables
Low-salt pretzels
Flavored sugar-free gelatin
Fat-free crackers or cookies

TIPS FOR STOCKING YOUR KITCHEN

Nonstick cookware and a cupboard full of herbs and spices and other low-fat ingredients help make healthy cooking quick and full of the flavor you like. Here are some more tips to help you.

Stock your kitchen with herbs and spices, fresh lemons and limes, onions and garlic, flavored vinegars, reduced-sodium broth and soy sauce, evaporated skim milk, and butter-flavored powders.
Use nonstick skillets and pots, and cook vegetables in a steamer.
Invest in a cheese grater. Replace high-fat cheeses like cheddar, American, and Swiss with grated part-skim mozzarella or other low-fat cheese.
Use a blender to puree vegetables and beans for soups and fruits for smoothies.
Sharpen your knives often so you can cut vegetables quickly and thinly slice meat.
Cook favorite, low-fat recipes in batches and freeze extra portions to have ready when you're in a hurry. Or take leftovers for lunch the next day.

Diet, Weight Loss Plan From Julia Havey, As Seen Or Heard On: Oprah & Friends, Time-Life Infomerical, Womans World, EDiets.com, Diet.com, CBN.com, And Around The World. This 26-week Diet And Weight Loss Plan Is Endorsed By Dr. David Katz. (Enter Here)

Health and Wellness

Healthy Cooking