Fwd: HEALTHY BAKING AND COOKING TIPS

[Guest guest]

>

> > HEALTHY BAKING AND COOKING TIPS

> >

> > Make Low-Fat Treats Taste Great!

> > Next time you make low-fat baked goods like brownies or muffins, be

> > sure you don't overbake them. Since " light " versions have less fat

> > than the originals, you run a greater risk of drying them out if

> > they're in the oven for too long.

> > Try this:  Set your timer for a few minutes earlier than the recipe

> > indicates, than keep a close eye on the dish until it's done.

> >

> > Reducing Fat in Graham Crusts

> > To reduce fat in a graham cracker crust, moisten with 1 to 2

> > tablespoons melted butter for each cup of crumbs used. Then add just

> > enough corn syrup or honey so that the mixture barely holds together.

> > Press the crust into the pan.

> >

> > Healthier Baked Bread

> > Add nutrition to any bread with the Cornell Enrichment Formula.

> Before

> > measuring flour into measuring cup, add 1 tablespoon each soy flour

> > and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and

> > level off. Repeat for each cup of flour used in the recipe.

> >

> > Watch the Fat!

> > Boil, steam, microwave or stir fry vegetables in your diet plan but

> do

> > not use butter or oil for flavoring because this will add too many

> > calories and fat. Instead, use seasoning and herbs for flavoring.

> >

> > Do Eat Vegetable Fat

> > Those who eat an average of 41.7 grams of vegetable fat a day have a

> > 22-percent lower risk of developing diabetes than those who consume

> > animal fats. Think peanut butter, olive oil and avocados for your fat

> > intake.

> >

> > Finding Commercial Fruit Sweeteners

> > You can find commercial fruit sweeteners, ordinarily a combination of

> > concentrated peach and pear juices and unsweetened pineapple syrup,

> in

> > health food stores, gourmet food stores and large grocery outlets. It

> > tastes 1-1/2 to 2 times sweeter than refined sugar.

> >

> > Make Your Own Fruit Sweetener

> > If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup

> > concentrated apple juice plus 1/4-cup granulated fructose.

> >

> > Bouillon Cubes

> > When combined with water, bouillon cubes are a convenient way to add

> > robust flavor to a variety of recipes that call for beef, chicken or

> > vegetable stock. For a flavor boost, use the broth in place of water

> > when cooking rice or beans. Or add it to stir-fries and reduce the

> > amount of fat needed for cooking and to add flavor.

> >

> > The Healthy Tomato

> > There is no need to buy fresh tomatoes to reap the benefits of

> > lycopene, an antioxidant that may help prevent heart disease and

> > certain cancers. Lycopene can withstand the high heat used in

> > processing and cooking, so all canned and bottled tomato products

> > (including tomato paste) offer the health benefits of fresh tomatoes.

> > The body will absorb lycopene better when you eat tomatoes are with a

> > small amount of fat, such as olive oil.

> >

> > Make Homemade Ice Cream Richer and Lower in Fat

> > Substitute evaporated skim milk for whipping cream in homemade ice

> > cream to cut the fat and keep the creamy taste.

> >

> > Reduce Fat in Sauces

> > Use evaporated skim milk in place of half-and-half. Another bonus to

> > this tip is that evaporated skim milk is not as perishable as

> > half-and-half.

> >

> > Nutritious Soup Thickener

> > Breadcrumbs are a quick, nutritious thickener for soup. Try

> > whole-wheat or rye crumbs for hearty meal soups or stews. They can

> > also be used to thicken sauces, or in sauced dishes or casseroles.

> >

> > Basting Broiled Food

> > If you're watching calories, baste broiled food with low-calorie

> salad

> > dressings.

> >

> > Don't Peel Away the Nutrients

> > There are great fiber and nutritional advantages and almost no risk

> of

> > chemical residues in eating unpeeled fruit. The FDA reports that,

> > during annual random produce testing, 99 percent of the produce is

> > either residue-free or well below EPA (Environmental Protection

> > Agency) limits.

> >

> > Grilling Chicken

> > If you're watching your weight or cholesterol, you'll want to remove

> > the skin from chicken. But don't do it until after it's grilled--the

> > skin holds in the meat's natural moisture. Chicken grilled sans skin

> > can quickly become dry and tough.

> >

> > Healthier Hamburgers

> > Add nutrition and cut down on meat consumption by substituting 1-cup

> > of lightly sautéed, finely grated potato or carrot (or half of each)

> > for a quarter pound of the meat.

> >

> > A Healthy, Tasty Meatloaf

> > Choose ground round for making meatloaf--it has less fat (which would

> > be absorbed by bread crumbs) than regular ground beef and more fat

> > than ground sirloin, which would produce a dry meatloaf.

> >

> > Salad Dressing Substitutes

> > Cut down on the oil content of any salad dressing by substituting up

> > to a third of the oil with wine, vegetable or defatted chicken broth,

> > vegetable or tomato juice, hot water, etc. Whisk the substituted

> > ingredient into the dressing after the other ingredients are

> combined.

> >

> > Pasta

> > Add a drop of lemon juice to the water you cook pasta in and leave

> out

> > the salt and oil.

> >

> > Vinegar or Citrus Juice

> > Sprinkle vinegar or citrus juice on food to give flavor a wonderful

> > boost, but add them at the last minute of cooking so the flavor stays

> > at its strongest.

> >

> > Healthier Crusts on Baked Meats

> > For a healthier crust on baked meats, fish and even fruits or

> > vegetables, grease the pan with vegetable oil and add ground nuts or

> > crumbs.

> >

> > Casseroles

> > Pasta, rice, dried beans or peas and lentils are great substitutes

> for

> > meat when preparing casseroles, stews or soups. They are excellent

> > protein sources and very economical.

> >

> > Seeds, Nuts and Spices

> > Toast seeds, nuts and whole spices to bring out their full flavor.

> > Cook in a dry skillet over moderate heat or on a baking sheet in a

> > 350-degree oven, stirring frequently to toast evenly and prevent

> > burning.

> >

> > Breakfast

> > For breakfast, subsitute two egg whites to one whole egg in omelets.

> > Eat as many egg whites as you like - they don't contain any

> > cholesterol and are an excellent source of protein.

> >

> > nne

> >

> >

> >

[Guest guest]

>

> Subject: HEALTHY BAKING AND COOKING TIPS

>

>

> > HEALTHY BAKING AND COOKING TIPS

> >

> > Make Low-Fat Treats Taste Great!

> > Next time you make low-fat baked goods like brownies or muffins, be

> > sure you don't overbake them. Since " light " versions have less fat

> > than the originals, you run a greater risk of drying them out if

> > they're in the oven for too long.

> > Try this:  Set your timer for a few minutes earlier than the recipe

> > indicates, than keep a close eye on the dish until it's done.

> >

> > Reducing Fat in Graham Crusts

> > To reduce fat in a graham cracker crust, moisten with 1 to 2

> > tablespoons melted butter for each cup of crumbs used. Then add just

> > enough corn syrup or honey so that the mixture barely holds together.

> > Press the crust into the pan.

> >

> > Healthier Baked Bread

> > Add nutrition to any bread with the Cornell Enrichment Formula.

> Before

> > measuring flour into measuring cup, add 1 tablespoon each soy flour

> > and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and

> > level off. Repeat for each cup of flour used in the recipe.

> >

> > Watch the Fat!

> > Boil, steam, microwave or stir fry vegetables in your diet plan but

> do

> > not use butter or oil for flavoring because this will add too many

> > calories and fat. Instead, use seasoning and herbs for flavoring.

> >

> > Do Eat Vegetable Fat

> > Those who eat an average of 41.7 grams of vegetable fat a day have a

> > 22-percent lower risk of developing diabetes than those who consume

> > animal fats. Think peanut butter, olive oil and avocados for your fat

> > intake.

> >

> > Finding Commercial Fruit Sweeteners

> > You can find commercial fruit sweeteners, ordinarily a combination of

> > concentrated peach and pear juices and unsweetened pineapple syrup,

> in

> > health food stores, gourmet food stores and large grocery outlets. It

> > tastes 1-1/2 to 2 times sweeter than refined sugar.

> >

> > Make Your Own Fruit Sweetener

> > If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup

> > concentrated apple juice plus 1/4-cup granulated fructose.

> >

> > Bouillon Cubes

> > When combined with water, bouillon cubes are a convenient way to add

> > robust flavor to a variety of recipes that call for beef, chicken or

> > vegetable stock. For a flavor boost, use the broth in place of water

> > when cooking rice or beans. Or add it to stir-fries and reduce the

> > amount of fat needed for cooking and to add flavor.

> >

> > The Healthy Tomato

> > There is no need to buy fresh tomatoes to reap the benefits of

> > lycopene, an antioxidant that may help prevent heart disease and

> > certain cancers. Lycopene can withstand the high heat used in

> > processing and cooking, so all canned and bottled tomato products

> > (including tomato paste) offer the health benefits of fresh tomatoes.

> > The body will absorb lycopene better when you eat tomatoes are with a

> > small amount of fat, such as olive oil.

> >

> > Make Homemade Ice Cream Richer and Lower in Fat

> > Substitute evaporated skim milk for whipping cream in homemade ice

> > cream to cut the fat and keep the creamy taste.

> >

> > Reduce Fat in Sauces

> > Use evaporated skim milk in place of half-and-half. Another bonus to

> > this tip is that evaporated skim milk is not as perishable as

> > half-and-half.

> >

> > Nutritious Soup Thickener

> > Breadcrumbs are a quick, nutritious thickener for soup. Try

> > whole-wheat or rye crumbs for hearty meal soups or stews. They can

> > also be used to thicken sauces, or in sauced dishes or casseroles.

> >

> > Basting Broiled Food

> > If you're watching calories, baste broiled food with low-calorie

> salad

> > dressings.

> >

> > Don't Peel Away the Nutrients

> > There are great fiber and nutritional advantages and almost no risk

> of

> > chemical residues in eating unpeeled fruit. The FDA reports that,

> > during annual random produce testing, 99 percent of the produce is

> > either residue-free or well below EPA (Environmental Protection

> > Agency) limits.

> >

> > Grilling Chicken

> > If you're watching your weight or cholesterol, you'll want to remove

> > the skin from chicken. But don't do it until after it's grilled--the

> > skin holds in the meat's natural moisture. Chicken grilled sans skin

> > can quickly become dry and tough.

> >

> > Healthier Hamburgers

> > Add nutrition and cut down on meat consumption by substituting 1-cup

> > of lightly sautéed, finely grated potato or carrot (or half of each)

> > for a quarter pound of the meat.

> >

> > A Healthy, Tasty Meatloaf

> > Choose ground round for making meatloaf--it has less fat (which would

> > be absorbed by bread crumbs) than regular ground beef and more fat

> > than ground sirloin, which would produce a dry meatloaf.

> >

> > Salad Dressing Substitutes

> > Cut down on the oil content of any salad dressing by substituting up

> > to a third of the oil with wine, vegetable or defatted chicken broth,

> > vegetable or tomato juice, hot water, etc. Whisk the substituted

> > ingredient into the dressing after the other ingredients are

> combined.

> >

> > Pasta

> > Add a drop of lemon juice to the water you cook pasta in and leave

> out

> > the salt and oil.

> >

> > Vinegar or Citrus Juice

> > Sprinkle vinegar or citrus juice on food to give flavor a wonderful

> > boost, but add them at the last minute of cooking so the flavor stays

> > at its strongest.

> >

> > Healthier Crusts on Baked Meats

> > For a healthier crust on baked meats, fish and even fruits or

> > vegetables, grease the pan with vegetable oil and add ground nuts or

> > crumbs.

> >

> > Casseroles

> > Pasta, rice, dried beans or peas and lentils are great substitutes

> for

> > meat when preparing casseroles, stews or soups. They are excellent

> > protein sources and very economical.

> >

> > Seeds, Nuts and Spices

> > Toast seeds, nuts and whole spices to bring out their full flavor.

> > Cook in a dry skillet over moderate heat or on a baking sheet in a

> > 350-degree oven, stirring frequently to toast evenly and prevent

> > burning.

> >

> > Breakfast

> > For breakfast, subsitute two egg whites to one whole egg in omelets.

> > Eat as many egg whites as you like - they don't contain any

> > cholesterol and are an excellent source of protein.

> >

> > nne

> >

> >

> >

[Guest guest]

>

> Subject:HEALTHY BAKING AND COOKING TIPS

>

>

> > HEALTHY BAKING AND COOKING TIPS

> >

> > Make Low-Fat Treats Taste Great!

> > Next time you make low-fat baked goods like brownies or muffins, be

> > sure you don't overbake them. Since " light " versions have less fat

> > than the originals, you run a greater risk of drying them out if

> > they're in the oven for too long.

> > Try this:  Set your timer for a few minutes earlier than the recipe

> > indicates, than keep a close eye on the dish until it's done.

> >

> > Reducing Fat in Graham Crusts

> > To reduce fat in a graham cracker crust, moisten with 1 to 2

> > tablespoons melted butter for each cup of crumbs used. Then add just

> > enough corn syrup or honey so that the mixture barely holds together.

> > Press the crust into the pan.

> >

> > Healthier Baked Bread

> > Add nutrition to any bread with the Cornell Enrichment Formula.

> Before

> > measuring flour into measuring cup, add 1 tablespoon each soy flour

> > and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and

> > level off. Repeat for each cup of flour used in the recipe.

> >

> > Watch the Fat!

> > Boil, steam, microwave or stir fry vegetables in your diet plan but

> do

> > not use butter or oil for flavoring because this will add too many

> > calories and fat. Instead, use seasoning and herbs for flavoring.

> >

> > Do Eat Vegetable Fat

> > Those who eat an average of 41.7 grams of vegetable fat a day have a

> > 22-percent lower risk of developing diabetes than those who consume

> > animal fats. Think peanut butter, olive oil and avocados for your fat

> > intake.

> >

> > Finding Commercial Fruit Sweeteners

> > You can find commercial fruit sweeteners, ordinarily a combination of

> > concentrated peach and pear juices and unsweetened pineapple syrup,

> in

> > health food stores, gourmet food stores and large grocery outlets. It

> > tastes 1-1/2 to 2 times sweeter than refined sugar.

> >

> > Make Your Own Fruit Sweetener

> > If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup

> > concentrated apple juice plus 1/4-cup granulated fructose.

> >

> > Bouillon Cubes

> > When combined with water, bouillon cubes are a convenient way to add

> > robust flavor to a variety of recipes that call for beef, chicken or

> > vegetable stock. For a flavor boost, use the broth in place of water

> > when cooking rice or beans. Or add it to stir-fries and reduce the

> > amount of fat needed for cooking and to add flavor.

> >

> > The Healthy Tomato

> > There is no need to buy fresh tomatoes to reap the benefits of

> > lycopene, an antioxidant that may help prevent heart disease and

> > certain cancers. Lycopene can withstand the high heat used in

> > processing and cooking, so all canned and bottled tomato products

> > (including tomato paste) offer the health benefits of fresh tomatoes.

> > The body will absorb lycopene better when you eat tomatoes are with a

> > small amount of fat, such as olive oil.

> >

> > Make Homemade Ice Cream Richer and Lower in Fat

> > Substitute evaporated skim milk for whipping cream in homemade ice

> > cream to cut the fat and keep the creamy taste.

> >

> > Reduce Fat in Sauces

> > Use evaporated skim milk in place of half-and-half. Another bonus to

> > this tip is that evaporated skim milk is not as perishable as

> > half-and-half.

> >

> > Nutritious Soup Thickener

> > Breadcrumbs are a quick, nutritious thickener for soup. Try

> > whole-wheat or rye crumbs for hearty meal soups or stews. They can

> > also be used to thicken sauces, or in sauced dishes or casseroles.

> >

> > Basting Broiled Food

> > If you're watching calories, baste broiled food with low-calorie

> salad

> > dressings.

> >

> > Don't Peel Away the Nutrients

> > There are great fiber and nutritional advantages and almost no risk

> of

> > chemical residues in eating unpeeled fruit. The FDA reports that,

> > during annual random produce testing, 99 percent of the produce is

> > either residue-free or well below EPA (Environmental Protection

> > Agency) limits.

> >

> > Grilling Chicken

> > If you're watching your weight or cholesterol, you'll want to remove

> > the skin from chicken. But don't do it until after it's grilled--the

> > skin holds in the meat's natural moisture. Chicken grilled sans skin

> > can quickly become dry and tough.

> >

> > Healthier Hamburgers

> > Add nutrition and cut down on meat consumption by substituting 1-cup

> > of lightly sautéed, finely grated potato or carrot (or half of each)

> > for a quarter pound of the meat.

> >

> > A Healthy, Tasty Meatloaf

> > Choose ground round for making meatloaf--it has less fat (which would

> > be absorbed by bread crumbs) than regular ground beef and more fat

> > than ground sirloin, which would produce a dry meatloaf.

> >

> > Salad Dressing Substitutes

> > Cut down on the oil content of any salad dressing by substituting up

> > to a third of the oil with wine, vegetable or defatted chicken broth,

> > vegetable or tomato juice, hot water, etc. Whisk the substituted

> > ingredient into the dressing after the other ingredients are

> combined.

> >

> > Pasta

> > Add a drop of lemon juice to the water you cook pasta in and leave

> out

> > the salt and oil.

> >

> > Vinegar or Citrus Juice

> > Sprinkle vinegar or citrus juice on food to give flavor a wonderful

> > boost, but add them at the last minute of cooking so the flavor stays

> > at its strongest.

> >

> > Healthier Crusts on Baked Meats

> > For a healthier crust on baked meats, fish and even fruits or

> > vegetables, grease the pan with vegetable oil and add ground nuts or

> > crumbs.

> >

> > Casseroles

> > Pasta, rice, dried beans or peas and lentils are great substitutes

> for

> > meat when preparing casseroles, stews or soups. They are excellent

> > protein sources and very economical.

> >

> > Seeds, Nuts and Spices

> > Toast seeds, nuts and whole spices to bring out their full flavor.

> > Cook in a dry skillet over moderate heat or on a baking sheet in a

> > 350-degree oven, stirring frequently to toast evenly and prevent

> > burning.

> >

> > Breakfast

> > For breakfast, subsitute two egg whites to one whole egg in omelets.

> > Eat as many egg whites as you like - they don't contain any

> > cholesterol and are an excellent source of protein.

> >

> > nne

> >

> >

> >

[Guest guest]

>

>

> > HEALTHY BAKING AND COOKING TIPS

> >

> > Make Low-Fat Treats Taste Great!

> > Next time you make low-fat baked goods like brownies or muffins, be

> > sure you don't overbake them. Since " light " versions have less fat

> > than the originals, you run a greater risk of drying them out if

> > they're in the oven for too long.

> > Try this:  Set your timer for a few minutes earlier than the recipe

> > indicates, than keep a close eye on the dish until it's done.

> >

> > Reducing Fat in Graham Crusts

> > To reduce fat in a graham cracker crust, moisten with 1 to 2

> > tablespoons melted butter for each cup of crumbs used. Then add just

> > enough corn syrup or honey so that the mixture barely holds together.

> > Press the crust into the pan.

> >

> > Healthier Baked Bread

> > Add nutrition to any bread with the Cornell Enrichment Formula.

> Before

> > measuring flour into measuring cup, add 1 tablespoon each soy flour

> > and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and

> > level off. Repeat for each cup of flour used in the recipe.

> >

> > Watch the Fat!

> > Boil, steam, microwave or stir fry vegetables in your diet plan but

> do

> > not use butter or oil for flavoring because this will add too many

> > calories and fat. Instead, use seasoning and herbs for flavoring.

> >

> > Do Eat Vegetable Fat

> > Those who eat an average of 41.7 grams of vegetable fat a day have a

> > 22-percent lower risk of developing diabetes than those who consume

> > animal fats. Think peanut butter, olive oil and avocados for your fat

> > intake.

> >

> > Finding Commercial Fruit Sweeteners

> > You can find commercial fruit sweeteners, ordinarily a combination of

> > concentrated peach and pear juices and unsweetened pineapple syrup,

> in

> > health food stores, gourmet food stores and large grocery outlets. It

> > tastes 1-1/2 to 2 times sweeter than refined sugar.

> >

> > Make Your Own Fruit Sweetener

> > If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup

> > concentrated apple juice plus 1/4-cup granulated fructose.

> >

> > Bouillon Cubes

> > When combined with water, bouillon cubes are a convenient way to add

> > robust flavor to a variety of recipes that call for beef, chicken or

> > vegetable stock. For a flavor boost, use the broth in place of water

> > when cooking rice or beans. Or add it to stir-fries and reduce the

> > amount of fat needed for cooking and to add flavor.

> >

> > The Healthy Tomato

> > There is no need to buy fresh tomatoes to reap the benefits of

> > lycopene, an antioxidant that may help prevent heart disease and

> > certain cancers. Lycopene can withstand the high heat used in

> > processing and cooking, so all canned and bottled tomato products

> > (including tomato paste) offer the health benefits of fresh tomatoes.

> > The body will absorb lycopene better when you eat tomatoes are with a

> > small amount of fat, such as olive oil.

> >

> > Make Homemade Ice Cream Richer and Lower in Fat

> > Substitute evaporated skim milk for whipping cream in homemade ice

> > cream to cut the fat and keep the creamy taste.

> >

> > Reduce Fat in Sauces

> > Use evaporated skim milk in place of half-and-half. Another bonus to

> > this tip is that evaporated skim milk is not as perishable as

> > half-and-half.

> >

> > Nutritious Soup Thickener

> > Breadcrumbs are a quick, nutritious thickener for soup. Try

> > whole-wheat or rye crumbs for hearty meal soups or stews. They can

> > also be used to thicken sauces, or in sauced dishes or casseroles.

> >

> > Basting Broiled Food

> > If you're watching calories, baste broiled food with low-calorie

> salad

> > dressings.

> >

> > Don't Peel Away the Nutrients

> > There are great fiber and nutritional advantages and almost no risk

> of

> > chemical residues in eating unpeeled fruit. The FDA reports that,

> > during annual random produce testing, 99 percent of the produce is

> > either residue-free or well below EPA (Environmental Protection

> > Agency) limits.

> >

> > Grilling Chicken

> > If you're watching your weight or cholesterol, you'll want to remove

> > the skin from chicken. But don't do it until after it's grilled--the

> > skin holds in the meat's natural moisture. Chicken grilled sans skin

> > can quickly become dry and tough.

> >

> > Healthier Hamburgers

> > Add nutrition and cut down on meat consumption by substituting 1-cup

> > of lightly sautéed, finely grated potato or carrot (or half of each)

> > for a quarter pound of the meat.

> >

> > A Healthy, Tasty Meatloaf

> > Choose ground round for making meatloaf--it has less fat (which would

> > be absorbed by bread crumbs) than regular ground beef and more fat

> > than ground sirloin, which would produce a dry meatloaf.

> >

> > Salad Dressing Substitutes

> > Cut down on the oil content of any salad dressing by substituting up

> > to a third of the oil with wine, vegetable or defatted chicken broth,

> > vegetable or tomato juice, hot water, etc. Whisk the substituted

> > ingredient into the dressing after the other ingredients are

> combined.

> >

> > Pasta

> > Add a drop of lemon juice to the water you cook pasta in and leave

> out

> > the salt and oil.

> >

> > Vinegar or Citrus Juice

> > Sprinkle vinegar or citrus juice on food to give flavor a wonderful

> > boost, but add them at the last minute of cooking so the flavor stays

> > at its strongest.

> >

> > Healthier Crusts on Baked Meats

> > For a healthier crust on baked meats, fish and even fruits or

> > vegetables, grease the pan with vegetable oil and add ground nuts or

> > crumbs.

> >

> > Casseroles

> > Pasta, rice, dried beans or peas and lentils are great substitutes

> for

> > meat when preparing casseroles, stews or soups. They are excellent

> > protein sources and very economical.

> >

> > Seeds, Nuts and Spices

> > Toast seeds, nuts and whole spices to bring out their full flavor.

> > Cook in a dry skillet over moderate heat or on a baking sheet in a

> > 350-degree oven, stirring frequently to toast evenly and prevent

> > burning.

> >

> > Breakfast

> > For breakfast, subsitute two egg whites to one whole egg in omelets.

> > Eat as many egg whites as you like - they don't contain any

> > cholesterol and are an excellent source of protein.

> >

> > nne

> >

> >

> >

[Guest guest]

>

>

> > HEALTHY BAKING AND COOKING TIPS

> >

> > Make Low-Fat Treats Taste Great!

> > Next time you make low-fat baked goods like brownies or muffins, be

> > sure you don't overbake them. Since " light " versions have less fat

> > than the originals, you run a greater risk of drying them out if

> > they're in the oven for too long.

> > Try this:  Set your timer for a few minutes earlier than the recipe

> > indicates, than keep a close eye on the dish until it's done.

> >

> > Reducing Fat in Graham Crusts

> > To reduce fat in a graham cracker crust, moisten with 1 to 2

> > tablespoons melted butter for each cup of crumbs used. Then add just

> > enough corn syrup or honey so that the mixture barely holds together.

> > Press the crust into the pan.

> >

> > Healthier Baked Bread

> > Add nutrition to any bread with the Cornell Enrichment Formula.

> Before

> > measuring flour into measuring cup, add 1 tablespoon each soy flour

> > and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and

> > level off. Repeat for each cup of flour used in the recipe.

> >

> > Watch the Fat!

> > Boil, steam, microwave or stir fry vegetables in your diet plan but

> do

> > not use butter or oil for flavoring because this will add too many

> > calories and fat. Instead, use seasoning and herbs for flavoring.

> >

> > Do Eat Vegetable Fat

> > Those who eat an average of 41.7 grams of vegetable fat a day have a

> > 22-percent lower risk of developing diabetes than those who consume

> > animal fats. Think peanut butter, olive oil and avocados for your fat

> > intake.

> >

> > Finding Commercial Fruit Sweeteners

> > You can find commercial fruit sweeteners, ordinarily a combination of

> > concentrated peach and pear juices and unsweetened pineapple syrup,

> in

> > health food stores, gourmet food stores and large grocery outlets. It

> > tastes 1-1/2 to 2 times sweeter than refined sugar.

> >

> > Make Your Own Fruit Sweetener

> > If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup

> > concentrated apple juice plus 1/4-cup granulated fructose.

> >

> > Bouillon Cubes

> > When combined with water, bouillon cubes are a convenient way to add

> > robust flavor to a variety of recipes that call for beef, chicken or

> > vegetable stock. For a flavor boost, use the broth in place of water

> > when cooking rice or beans. Or add it to stir-fries and reduce the

> > amount of fat needed for cooking and to add flavor.

> >

> > The Healthy Tomato

> > There is no need to buy fresh tomatoes to reap the benefits of

> > lycopene, an antioxidant that may help prevent heart disease and

> > certain cancers. Lycopene can withstand the high heat used in

> > processing and cooking, so all canned and bottled tomato products

> > (including tomato paste) offer the health benefits of fresh tomatoes.

> > The body will absorb lycopene better when you eat tomatoes are with a

> > small amount of fat, such as olive oil.

> >

> > Make Homemade Ice Cream Richer and Lower in Fat

> > Substitute evaporated skim milk for whipping cream in homemade ice

> > cream to cut the fat and keep the creamy taste.

> >

> > Reduce Fat in Sauces

> > Use evaporated skim milk in place of half-and-half. Another bonus to

> > this tip is that evaporated skim milk is not as perishable as

> > half-and-half.

> >

> > Nutritious Soup Thickener

> > Breadcrumbs are a quick, nutritious thickener for soup. Try

> > whole-wheat or rye crumbs for hearty meal soups or stews. They can

> > also be used to thicken sauces, or in sauced dishes or casseroles.

> >

> > Basting Broiled Food

> > If you're watching calories, baste broiled food with low-calorie

> salad

> > dressings.

> >

> > Don't Peel Away the Nutrients

> > There are great fiber and nutritional advantages and almost no risk

> of

> > chemical residues in eating unpeeled fruit. The FDA reports that,

> > during annual random produce testing, 99 percent of the produce is

> > either residue-free or well below EPA (Environmental Protection

> > Agency) limits.

> >

> > Grilling Chicken

> > If you're watching your weight or cholesterol, you'll want to remove

> > the skin from chicken. But don't do it until after it's grilled--the

> > skin holds in the meat's natural moisture. Chicken grilled sans skin

> > can quickly become dry and tough.

> >

> > Healthier Hamburgers

> > Add nutrition and cut down on meat consumption by substituting 1-cup

> > of lightly sautéed, finely grated potato or carrot (or half of each)

> > for a quarter pound of the meat.

> >

> > A Healthy, Tasty Meatloaf

> > Choose ground round for making meatloaf--it has less fat (which would

> > be absorbed by bread crumbs) than regular ground beef and more fat

> > than ground sirloin, which would produce a dry meatloaf.

> >

> > Salad Dressing Substitutes

> > Cut down on the oil content of any salad dressing by substituting up

> > to a third of the oil with wine, vegetable or defatted chicken broth,

> > vegetable or tomato juice, hot water, etc. Whisk the substituted

> > ingredient into the dressing after the other ingredients are

> combined.

> >

> > Pasta

> > Add a drop of lemon juice to the water you cook pasta in and leave

> out

> > the salt and oil.

> >

> > Vinegar or Citrus Juice

> > Sprinkle vinegar or citrus juice on food to give flavor a wonderful

> > boost, but add them at the last minute of cooking so the flavor stays

> > at its strongest.

> >

> > Healthier Crusts on Baked Meats

> > For a healthier crust on baked meats, fish and even fruits or

> > vegetables, grease the pan with vegetable oil and add ground nuts or

> > crumbs.

> >

> > Casseroles

> > Pasta, rice, dried beans or peas and lentils are great substitutes

> for

> > meat when preparing casseroles, stews or soups. They are excellent

> > protein sources and very economical.

> >

> > Seeds, Nuts and Spices

> > Toast seeds, nuts and whole spices to bring out their full flavor.

> > Cook in a dry skillet over moderate heat or on a baking sheet in a

> > 350-degree oven, stirring frequently to toast evenly and prevent

> > burning.

> >

> > Breakfast

> > For breakfast, subsitute two egg whites to one whole egg in omelets.

> > Eat as many egg whites as you like - they don't contain any

> > cholesterol and are an excellent source of protein.

> >

> > nne

> >

> >

> >