Guest guest Posted October 16, 2003 Report Share Posted October 16, 2003 > > > > > Healthy Cooking Secrets > > > > (Vicki R. Pierson, ACE Certified Personal Trainer) > > > > A healthy eating plan doesn't mean you have to sacrifice your > > favorite foods or give up flavor. All that's needed is a little > > adjustment, an open mind, and an experimental spirit. Try some of > > these tips when preparing your favorite home-cooked meals to make > > them lower in fat and more healthful. > > > > ADJUST YOUR RECIPES > > - Use applesauce or other fruit purees in place of butter or oil in > > baked goods. (Pureed prunes work well in chocolate baked goods.) > > > > - Substitute 2 egg whites for one whole egg or three whites for two > > whole eggs. > > > > - In place of sour cream, try using non-fat sour cream, yogurt or > > pureed lowfat cottage cheese. > > > > - Use skim milk in place of whole milk. > > > > - Replace heavy cream with evaporated skim milk or lowfat yogurt. > > > > - Add various kinds of fruit or vegetable to baked breads to make > > them interesting and more flavorful. > > > > - Add fiber such as oatmeal, wheat germ, Raisin Bran, Bran Flakes or > > All-Bran to muffins and breakfast breads. > > > > - Use whole grain for part of your ingredients instead of highly > > refined products such as whole wheat flour, whole cornmeal, and > > oatmeal. > > > > - Use fruit and vegetable salsas to spice up or add zip to meats and > > vegetables. > > > > - Experiment with a variety of spices and herbs in your dishes to > > make them interesting. > > > > - Decrease sodium by using low sodium or unsalted ingredients. > > > > - Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute > > flour for the omitted sugar. (Don't decrease sugar in yeast breads > > because sugar feeds the yeast.) > > > > - Use spices in baked goods. For example reducing sugar and adding > > cardamom, cinnamon, nutmeg or vanilla to your recipes will enhance > > the impression of sweetness. > > > > - Add a variety of vegetables to meat dishes to reduce the amount of > > meat you eat and increase your vegetable intake. > > > > - Use sharp cheeses in your cooking; you can use less and still > > retain flavor or experiment with using low-fat or fat-free cheeses. > > > > - Make marinades with juices and broth instead of oil. > > > > > > COOKING METHODS > > - Trim all visible fat from meats before cooking. > > > > - Refrigerate all stocks, stews, and soups and remove the congealed > > fat before reheating. > > > > - Use non-stick pans and cooking spray to reduce the need for oil and > > butter. > > > > - Grill or roast meat on a rack so the fat drips away. > > > > - Microwaving meals requires little or no fat to cook. > > > > - Poach foods by simmering them in hot liquid such as broth, water, > > wine, or juices; no fat required. > > > > - Steam your vegetables in a basket over boiling water or in a food > > steamer. > > > > - Sauté food in a non-stick pan using water, broth, juice, wine, or > > cooking spray. > > > > - Stir fry meat and vegetables in a non-stick pan or wok using broth > > or a dab of olive or canola oil. > > > > - Brown meat pieces and crumbled hamburger, drain off fat, and rinse > > in strainer with hot water before adding to a recipe. > > > > - Bake foods using non-fat marinades to retain moisture. > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 23, 2003 Report Share Posted October 23, 2003 > > > > Healthy Cooking Secrets > > > > (Vicki R. Pierson, ACE Certified Personal Trainer) > > > > A healthy eating plan doesn't mean you have to sacrifice your > > favorite foods or give up flavor. All that's needed is a little > > adjustment, an open mind, and an experimental spirit. Try some of > > these tips when preparing your favorite home-cooked meals to make > > them lower in fat and more healthful. > > > > ADJUST YOUR RECIPES > > - Use applesauce or other fruit purees in place of butter or oil in > > baked goods. (Pureed prunes work well in chocolate baked goods.) > > > > - Substitute 2 egg whites for one whole egg or three whites for two > > whole eggs. > > > > - In place of sour cream, try using non-fat sour cream, yogurt or > > pureed lowfat cottage cheese. > > > > - Use skim milk in place of whole milk. > > > > - Replace heavy cream with evaporated skim milk or lowfat yogurt. > > > > - Add various kinds of fruit or vegetable to baked breads to make > > them interesting and more flavorful. > > > > - Add fiber such as oatmeal, wheat germ, Raisin Bran, Bran Flakes or > > All-Bran to muffins and breakfast breads. > > > > - Use whole grain for part of your ingredients instead of highly > > refined products such as whole wheat flour, whole cornmeal, and > > oatmeal. > > > > - Use fruit and vegetable salsas to spice up or add zip to meats and > > vegetables. > > > > - Experiment with a variety of spices and herbs in your dishes to > > make them interesting. > > > > - Decrease sodium by using low sodium or unsalted ingredients. > > > > - Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute > > flour for the omitted sugar. (Don't decrease sugar in yeast breads > > because sugar feeds the yeast.) > > > > - Use spices in baked goods. For example reducing sugar and adding > > cardamom, cinnamon, nutmeg or vanilla to your recipes will enhance > > the impression of sweetness. > > > > - Add a variety of vegetables to meat dishes to reduce the amount of > > meat you eat and increase your vegetable intake. > > > > - Use sharp cheeses in your cooking; you can use less and still > > retain flavor or experiment with using low-fat or fat-free cheeses. > > > > - Make marinades with juices and broth instead of oil. > > > > > > COOKING METHODS > > - Trim all visible fat from meats before cooking. > > > > - Refrigerate all stocks, stews, and soups and remove the congealed > > fat before reheating. > > > > - Use non-stick pans and cooking spray to reduce the need for oil and > > butter. > > > > - Grill or roast meat on a rack so the fat drips away. > > > > - Microwaving meals requires little or no fat to cook. > > > > - Poach foods by simmering them in hot liquid such as broth, water, > > wine, or juices; no fat required. > > > > - Steam your vegetables in a basket over boiling water or in a food > > steamer. > > > > - Sauté food in a non-stick pan using water, broth, juice, wine, or > > cooking spray. > > > > - Stir fry meat and vegetables in a non-stick pan or wok using broth > > or a dab of olive or canola oil. > > > > - Brown meat pieces and crumbled hamburger, drain off fat, and rinse > > in strainer with hot water before adding to a recipe. > > > > - Bake foods using non-fat marinades to retain moisture. > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 18, 2003 Report Share Posted November 18, 2003 > > Subject: Healthy Cooking Secrets > > > > > Healthy Cooking Secrets > > > > (Vicki R. Pierson, ACE Certified Personal Trainer) > > > > A healthy eating plan doesn't mean you have to sacrifice your > > favorite foods or give up flavor. All that's needed is a little > > adjustment, an open mind, and an experimental spirit. Try some of > > these tips when preparing your favorite home-cooked meals to make > > them lower in fat and more healthful. > > > > ADJUST YOUR RECIPES > > - Use applesauce or other fruit purees in place of butter or oil in > > baked goods. (Pureed prunes work well in chocolate baked goods.) > > > > - Substitute 2 egg whites for one whole egg or three whites for two > > whole eggs. > > > > - In place of sour cream, try using non-fat sour cream, yogurt or > > pureed lowfat cottage cheese. > > > > - Use skim milk in place of whole milk. > > > > - Replace heavy cream with evaporated skim milk or lowfat yogurt. > > > > - Add various kinds of fruit or vegetable to baked breads to make > > them interesting and more flavorful. > > > > - Add fiber such as oatmeal, wheat germ, Raisin Bran, Bran Flakes or > > All-Bran to muffins and breakfast breads. > > > > - Use whole grain for part of your ingredients instead of highly > > refined products such as whole wheat flour, whole cornmeal, and > > oatmeal. > > > > - Use fruit and vegetable salsas to spice up or add zip to meats and > > vegetables. > > > > - Experiment with a variety of spices and herbs in your dishes to > > make them interesting. > > > > - Decrease sodium by using low sodium or unsalted ingredients. > > > > - Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute > > flour for the omitted sugar. (Don't decrease sugar in yeast breads > > because sugar feeds the yeast.) > > > > - Use spices in baked goods. For example reducing sugar and adding > > cardamom, cinnamon, nutmeg or vanilla to your recipes will enhance > > the impression of sweetness. > > > > - Add a variety of vegetables to meat dishes to reduce the amount of > > meat you eat and increase your vegetable intake. > > > > - Use sharp cheeses in your cooking; you can use less and still > > retain flavor or experiment with using low-fat or fat-free cheeses. > > > > - Make marinades with juices and broth instead of oil. > > > > > > COOKING METHODS > > - Trim all visible fat from meats before cooking. > > > > - Refrigerate all stocks, stews, and soups and remove the congealed > > fat before reheating. > > > > - Use non-stick pans and cooking spray to reduce the need for oil and > > butter. > > > > - Grill or roast meat on a rack so the fat drips away. > > > > - Microwaving meals requires little or no fat to cook. > > > > - Poach foods by simmering them in hot liquid such as broth, water, > > wine, or juices; no fat required. > > > > - Steam your vegetables in a basket over boiling water or in a food > > steamer. > > > > - Sauté food in a non-stick pan using water, broth, juice, wine, or > > cooking spray. > > > > - Stir fry meat and vegetables in a non-stick pan or wok using broth > > or a dab of olive or canola oil. > > > > - Brown meat pieces and crumbled hamburger, drain off fat, and rinse > > in strainer with hot water before adding to a recipe. > > > > - Bake foods using non-fat marinades to retain moisture. > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 5, 2003 Report Share Posted December 5, 2003 > > > Healthy Cooking Secrets > > > > (Vicki R. Pierson, ACE Certified Personal Trainer) > > > > A healthy eating plan doesn't mean you have to sacrifice your > > favorite foods or give up flavor. All that's needed is a little > > adjustment, an open mind, and an experimental spirit. Try some of > > these tips when preparing your favorite home-cooked meals to make > > them lower in fat and more healthful. > > > > ADJUST YOUR RECIPES > > - Use applesauce or other fruit purees in place of butter or oil in > > baked goods. (Pureed prunes work well in chocolate baked goods.) > > > > - Substitute 2 egg whites for one whole egg or three whites for two > > whole eggs. > > > > - In place of sour cream, try using non-fat sour cream, yogurt or > > pureed lowfat cottage cheese. > > > > - Use skim milk in place of whole milk. > > > > - Replace heavy cream with evaporated skim milk or lowfat yogurt. > > > > - Add various kinds of fruit or vegetable to baked breads to make > > them interesting and more flavorful. > > > > - Add fiber such as oatmeal, wheat germ, Raisin Bran, Bran Flakes or > > All-Bran to muffins and breakfast breads. > > > > - Use whole grain for part of your ingredients instead of highly > > refined products such as whole wheat flour, whole cornmeal, and > > oatmeal. > > > > - Use fruit and vegetable salsas to spice up or add zip to meats and > > vegetables. > > > > - Experiment with a variety of spices and herbs in your dishes to > > make them interesting. > > > > - Decrease sodium by using low sodium or unsalted ingredients. > > > > - Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute > > flour for the omitted sugar. (Don't decrease sugar in yeast breads > > because sugar feeds the yeast.) > > > > - Use spices in baked goods. For example reducing sugar and adding > > cardamom, cinnamon, nutmeg or vanilla to your recipes will enhance > > the impression of sweetness. > > > > - Add a variety of vegetables to meat dishes to reduce the amount of > > meat you eat and increase your vegetable intake. > > > > - Use sharp cheeses in your cooking; you can use less and still > > retain flavor or experiment with using low-fat or fat-free cheeses. > > > > - Make marinades with juices and broth instead of oil. > > > > > > COOKING METHODS > > - Trim all visible fat from meats before cooking. > > > > - Refrigerate all stocks, stews, and soups and remove the congealed > > fat before reheating. > > > > - Use non-stick pans and cooking spray to reduce the need for oil and > > butter. > > > > - Grill or roast meat on a rack so the fat drips away. > > > > - Microwaving meals requires little or no fat to cook. > > > > - Poach foods by simmering them in hot liquid such as broth, water, > > wine, or juices; no fat required. > > > > - Steam your vegetables in a basket over boiling water or in a food > > steamer. > > > > - Sauté food in a non-stick pan using water, broth, juice, wine, or > > cooking spray. > > > > - Stir fry meat and vegetables in a non-stick pan or wok using broth > > or a dab of olive or canola oil. > > > > - Brown meat pieces and crumbled hamburger, drain off fat, and rinse > > in strainer with hot water before adding to a recipe. > > > > - Bake foods using non-fat marinades to retain moisture. > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 2, 2004 Report Share Posted January 2, 2004 > > > > > Healthy Cooking Secrets > > > > (Vicki R. Pierson, ACE Certified Personal Trainer) > > > > A healthy eating plan doesn't mean you have to sacrifice your > > favorite foods or give up flavor. All that's needed is a little > > adjustment, an open mind, and an experimental spirit. Try some of > > these tips when preparing your favorite home-cooked meals to make > > them lower in fat and more healthful. > > > > ADJUST YOUR RECIPES > > - Use applesauce or other fruit purees in place of butter or oil in > > baked goods. (Pureed prunes work well in chocolate baked goods.) > > > > - Substitute 2 egg whites for one whole egg or three whites for two > > whole eggs. > > > > - In place of sour cream, try using non-fat sour cream, yogurt or > > pureed lowfat cottage cheese. > > > > - Use skim milk in place of whole milk. > > > > - Replace heavy cream with evaporated skim milk or lowfat yogurt. > > > > - Add various kinds of fruit or vegetable to baked breads to make > > them interesting and more flavorful. > > > > - Add fiber such as oatmeal, wheat germ, Raisin Bran, Bran Flakes or > > All-Bran to muffins and breakfast breads. > > > > - Use whole grain for part of your ingredients instead of highly > > refined products such as whole wheat flour, whole cornmeal, and > > oatmeal. > > > > - Use fruit and vegetable salsas to spice up or add zip to meats and > > vegetables. > > > > - Experiment with a variety of spices and herbs in your dishes to > > make them interesting. > > > > - Decrease sodium by using low sodium or unsalted ingredients. > > > > - Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute > > flour for the omitted sugar. (Don't decrease sugar in yeast breads > > because sugar feeds the yeast.) > > > > - Use spices in baked goods. For example reducing sugar and adding > > cardamom, cinnamon, nutmeg or vanilla to your recipes will enhance > > the impression of sweetness. > > > > - Add a variety of vegetables to meat dishes to reduce the amount of > > meat you eat and increase your vegetable intake. > > > > - Use sharp cheeses in your cooking; you can use less and still > > retain flavor or experiment with using low-fat or fat-free cheeses. > > > > - Make marinades with juices and broth instead of oil. > > > > > > COOKING METHODS > > - Trim all visible fat from meats before cooking. > > > > - Refrigerate all stocks, stews, and soups and remove the congealed > > fat before reheating. > > > > - Use non-stick pans and cooking spray to reduce the need for oil and > > butter. > > > > - Grill or roast meat on a rack so the fat drips away. > > > > - Microwaving meals requires little or no fat to cook. > > > > - Poach foods by simmering them in hot liquid such as broth, water, > > wine, or juices; no fat required. > > > > - Steam your vegetables in a basket over boiling water or in a food > > steamer. > > > > - Sauté food in a non-stick pan using water, broth, juice, wine, or > > cooking spray. > > > > - Stir fry meat and vegetables in a non-stick pan or wok using broth > > or a dab of olive or canola oil. > > > > - Brown meat pieces and crumbled hamburger, drain off fat, and rinse > > in strainer with hot water before adding to a recipe. > > > > - Bake foods using non-fat marinades to retain moisture. > > > > > > > > > > ---------- > > > > > > > > Quote Link to comment Share on other sites More sharing options...
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