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Why cook? Many fruits and vegetables
are best eaten raw. The more vegetables and fruits are "prepared" the less
nutritional value they have!
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Gotta cook? Lightly steam fruits
and vegetables: get a "lotus flower"-like steamer that fits inside most
size pots; add 1 inch water to pot; bring to boil; put vegetables or fruit
into steamer basket; close lid & turn down heat.
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Wanna cook more? Use high quality
nonstick pans, pots and sheets - eliminates need for oils and chemical
sprays
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Remember the Healthy Cook's "B.S.":
Bake, Broil, Boil, Steam or Saute (without oil!)
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Want to saute? Lightly brush
apply canola, olive, safflower or sunflower oil.
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Cook or saute with liquids instead
of oils: try water flavored with herbs, spices, garlic, onion, pepper,
chiles, ginger, ketchup, mustard, apple sauce, lemon, lime, fruit juice,
vegetable juice, nonfat milk, sherry, wine or flavored vinegar.
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Thicken liquids, sauces or soups
by reduction (boiling extra water out) or adding whole grain flour, agar,
nonfat powdered/evaporated milk, nonfat yogurt or potato flakes (do not
place potato thickener into blender/food processor: gets gooey)
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Need milk? Thicken nonfat (skim)
milk with nonfat powdered milk, nonfat yogurt, or pureed tofu.
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Need eggs? Two egg whites equal
one whole egg; or try egg substitute. Try adding tumeric to egg whites.
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If you must include dairy in
cooking use nonfat choices for milk, cheese, sour cream, cottage cheese,
cream cheese, ice cream, whipped cream, etc.
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Want whipped cream? Try blending
honey with vanilla (but use immediately) and top fresh fruit slices.
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Crave fried chicken? Place whole
grain cereal in bag, roll to near powder, place chicken into bag, shake
to cover and bake on nonstick, unoiled sheet.
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Gotta have French Fries? Try
slicing/cubing unpeeled potatoes broiled on nonstick, unoiled cookie sheet.
Just go easy on the salt and ketchup when serving!
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Substitute meat in recipes with
soaked dried beans, soaked dried peas, grilled eggplant, squash or tomatoes.
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Substitute meat in meatloaf with
applesauce, mushrooms or tomato paste and "bind" with cooked oatmeal, mashed
potatoes, cooked rice, whole grain bread and/or egg whites.
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Purchase whole grain varieties
of fresh bread and muffins.
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Popcorn? Air pop then add spices.
Avoid salt, butter, cheese, and caramel.
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Need nuts in recipes? Try toasted
rolled oats or chopped rice cake.
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Want salad dressing? Try flavored
vinegars, stir favorite herbs and dried pepper/tomato into a little olive
oil
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Bacon bits? Try diced sun dried
tomatoes or pepper.
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Butter? Margarine? Try E-Z Hollandaise
sauce instead: just stir nonfat mayonaise with a little lemon and mustard
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Look for opportunities to use
fresh herbs and spices: be daring, experiment & have fun! You might
invent a blue ribbon recipe! (Warning: family members are known to start
groaning about this.)
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Crave salt? Try salt substitutes
or lots of herbs and spices
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Need sugar? Always use sugar
substitute or "sweet" spices: cinnamon, cloves, ginger or nutmeg.
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