Fwd:Healthy Cooking Secrets

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> 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.

>

>

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