Healthy cooking or healthy eating doesn’t mean denial and giving up your favourite foods and switching to salads. Here are some tips to make your cooking healthy and nutritious.
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Kaykr
Source: Published in Health and Lifestyle magazine http://www.ayushveda.com/magazine/
Healthy cooking or healthy eating doesn’t mean denial and giving up your favourite foods and switching to salads. Healthy cooking is easy because in many cases, your favourite recipes can be modified so they offer a healthier alternative.
Listed below are some of the tips to make your cooking healthy and nutritious.
- When heat is applied, many vitamins and minerals are burnt away so it’s important not to overcook your meals. Try to cook your meals in the shortest time possible and with the minimum amount of water possible.
- Steaming and stir-frying are better choices than roasting and baking, as they will allow the natural nutrition to remain in your food.
- Add unrefined sea salt to your meals instead of the commonly available commercial table salt.
- Add a lot of spices and herbs instead of salt to add more taste to your meals as too much salt can cause hypertension, excessive fluid retention and other complications.
- Use less white flour and introduce more fiber by adding bran and soy flour.
- Avoid white processed sugar as the living vitality is not there.
- Have a salad every day and make your own salad dressing.
- Don’t keep leftovers in the fridge for more than a couple of days. Instead, try freezing your leftovers right away, as soon as your food has cooled.
- Balance your diet with fresh fruits and vegetables versus frozen or canned.
- Microwave or steam your vegetables instead of boiling them to retain the nutrients.
- Avoid using oils and butter as lubricants – use non-stick cookware instead.
- Cook in liquids (such as wine, lemon juice, fruit juice, vinegar or water) instead of oil.
- Instead of cream use low fat yoghurt, low fat soy milk or evaporated skim milk.
- If you need to use oil, try cooking sprays or apply oil with a pastry brush. Scrub vegetables rather than peel them, as many nutrients are found close to the skin.
- Most cheeses are very high in salt so limit your intake or choose lower salt varieties.
- Herbs are delicately flavoured, so add them to your cooking in the last few minutes.
- Dried herbs are more strongly flavoured than fresh.
- Choose to steam, bake, grill, braise, boil or microwave your foods, rather than deep fry them.
- Avoid ice cream and instead use frozen yogurt, sherbet and sorbet
- Choose roasting, poaching or stir frying as frequent cooking methods.
- Drain off visible fat while cooking with paper towels to absorb extra grease.
- Use two egg whites instead of one whole egg to significantly reduce the fat and cholesterol content.
- Use veggie spray or non-stick pans for grilling or stir-frying.
- Try sautéing your vegetables in a little chicken or vegetable broth instead of oil.
- Choose whole grain for part of your ingredients instead of highly refined products. Use whole-wheat flour, oatmeal and whole cornmeal.
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