Tuesday, July 5, 2011

9 Tips For Healthier Cooking


9 Tips for Healthier Cooking

I'm always looking for ways to cook healthier, especially after a big holiday like the 4th of July! Discover new ways to cut calories and improve nutrition in any recipe by Sarah Haan.

Photo: © Shutterstock

Choosing healthy foods is an important part of eating right, but cooking them in a healthful way is another huge part. For example, zucchini can take on two completely different forms when it's quickly sautéed in olive oil versus battered and deep fried. What we add to foods makes all the difference when it comes to home cooking.
The first step to healthier cooking is to take recipes as suggestions. Before you start chopping and mixing, scan the recipe to see if there are any unnecessary calories. Look for excess cheese, butter and oils, as well as sugars.
Here are some tasty, healthy ideas to help you become a professional recipe overhauler!

1. Sauté—the skinny way! A couple of tablespoons of low-sodium vegetable broth can be used instead of oil or butter in your stir fry or as the basis for a sauce. This method will add a nice flavor to your dish as well as a little moisture—and you'll save calories to use elsewhere. To get a dose of unsaturated fats, serve your broth-sautéed veggies with a side salad, and pour an olive oil-based dressing over the top.
2. Say no to skin. Three ounces of chicken breast meat with skin has almost 150 calories; three ounces of chicken without the skin has 50 fewer calories. Tasty as it might be, the skin contains mostly heart-unhealthy saturated fat. You can cook with the skin on to retain moisture (add fresh herbs or citrus zest underneath it to really bake in some flavor), but be sure to remove the skin before you enjoy your meal to save on calories and saturated fat.

3. Squeeze on the citrus. To add a powerful flavor punch with minimal added calories, use citrus on steamed veggies instead of butter or over a salad instead of a dressing. It’s even great on fruit salad in place of sugar and adds some zip when squeezed onto a pasta salad. Don’t forget to use the flavorful zest of citrus fruits as well! Wash a lemon, orange or lime, then use a zester or grater to add the zest to dishes such as baked seafood.

4. Be choosy about cheese. When using a mildly flavored cheese, such as Monterey Jack, you need more cheese to taste it. But when you choose a cheese with intense flavor, you can use less and still get the desired effect. Try a reduced-sodium feta, sharp Cheddar or aged Parmesan next time. Light cheese wedges such as The Laughing Cow brand are useful when you're watching fat and calories, too. Try mixing one of these soft cheeses into your scrambled eggs or noodle dishes instead of loading on the shredded mozzarella.

5. Go Greek. Tangy, fat-free Greek yogurt is a healthful replacement for sour cream. Try this switch in herbed and spiced dips, tacos, nachos, enchiladas, or throw it in a cooked dish as a thickening agent. You’ll save 45 calories for each 2-tablespoon serving.

6. Puree your produce. Add body to soups and sauces with pureed vegetables instead of heavy cream, evaporated milk, butter or cheese. This move will also add fiber and nutrients to your dish for very few calories. A puree of carrots will add texture to meatless spaghetti sauce, and mixing a blend of beans into a chili or soup will add flavor and thicken it—all with very few added calories. In this recipe, Chef Meg thickens a taco soup with chickpeas!

7. Get cozy with cottage cheese. When a recipe calls for a significant amount of a crumbled cheese, such as feta or ricotta, substitute half the amount with reduced-fat cottage cheese. This will retain taste, texture, protein, and calcium while ditching some of the fat and calories. This works well for stuffed peppers and most baked pasta dishes.

8. Pump up the veggies! You can easily reach the recommended five servings of fruits and veggies when you’re cooking at home. Veggies can compliment any dish on your menu, adding nutrient-packed bulk to the meal for few calories. Add chopped asparagus and mushrooms to your next omelet, red peppers (or a frozen stir fry mix) to baked casseroles, or any kind of beans to a pasta salad. Include fresh or frozen spinach in pasta sauces and soups, and broccoli in your casseroles. The opportunities for adding veggies are endless for almost any dish!

8. Cut the cream. When making cream-based soups, sub fat-free half-and-half for any heavy cream. The switch gives the soups a creamy taste and velvety texture without all the saturated fat of heavy cream. This works great in pasta sauces as well.

9. Make your own marinade. Marinate lean meats in vinegar and citrus combos (with a bit of oil added) rather than a pre-made oil-based dressing. You can also try a fruit juice or wine. These agents will still tenderize and flavor the meat, and a mix of herbs and spices will bring out the flavor! (You'll also save sodium by not using the store-bought varieties!) Try cutting the meat in strips before dousing it to really let the marinade take effect.

As you can see, there are endless ways you can boost the nutrition and reduce the calories of almost any recipe. Get creative and experiment in the kitchen. You may just find that you like these new ways of cooking just as much—or even better!

15 comments :

  1. Loving all these tips, especially the stir fry in broth...that's dinner tonight!

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  2. All good tips Gnee! The only thing I haven't tried is the cottage cheese, might just do that:@)

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  3. Thank you Gnee-I need to heed this advice.

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  4. Also..every bite counts!..not too much tasting as we cook...

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  5. Thanks for the tips. I am thinking about making my husband and son your clam chowder. I don't like clams, but they do. I always appreciate your posts.

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  6. Great tips! I am pretty good about most of these. Now if I just could stay away from those sweets! :)

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  7. All very good pointers my friend...we sure don't need to be eating so unwise at home. And thanks for your kind words, meant a lot to me. :D

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  8. I sure need that tonight as I was trying to finish off all of the red white and blue cupcakes I made for yesterday. We had a BBQ with Chinese friends and they don't enjoy our sweets so I had tons leftover. The kids did like the Rice Krispie Treats though! Hope you had a wonderful 4th of July.

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  9. Great tips!! Thanks for sharing them!
    (found you over at the shabby nest)

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  10. What great tips. Sometimes I buy chicken breasts without the skin and if I don't cover them with something (usually use orange slices), they get dry. But never eat the skin....

    I like your idea of the Laughing Cow in scrambled eggs. Will definitely try that. We miss our normal cheese in eggs, but don't miss all those calories. Found you at Foodie Friday.
    Sam

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  11. I adore Laughing Cow cheese. It is just yummy on green apples! Love your ideas. We're always looking for ways to eat healthier.

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  12. Thanks for sharing these awesome tips - a few I'm filing away to use is the sauteeing with vegetable broth and using pureed vegetables as soup fillers!

    Kristen
    www.decoratingdiy.blogspot.com

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  13. I came across your blog on A Southern Fairytale...I love it! I'm hosting a

    linky party at my blog Fusion Fridays {Open All Week!}
    http://janedeereblog.blogspot.com

    I would love it if you would come by and link up!

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Thanks so much for leaving a comment. I read each and every one and they make me sing! renée

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