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 Tip 1-2 Healthy cooking
1 Shop wisely
Plan your menus for the week, including healthy snacks. This way you'll avoid impulse buying and takeaway foods. Don't sabotage yourself and keep your fridge free of fatty foods and junk. There are no excuses! Most people who have sugary snacks and fatty foods in the house just for visitors will end up eating it all themselves. Don't go shopping if you're hungry and always have a shopping list to avoid impulse buying.
When shopping try and choose seasonal organic fruits and vegetables. Remember the richer the colour, the better the flavour and nutritional value. Also try choosing organic meats free from hormones, seafood, whole grains such as oats, barley, wheat germ and wholegrain sourdough breads , raw nuts and seeds.
2 cook simple and light
The best healthy cooking methods are steaming, poaching , baking grilling and stir frying.
Cook without the use of too much saturated fat in your recipes and use just a little oil instead. Most recipes can easily be made without the use of extra fat and most saturated fats can be substituted with good healthy oils for the body. Saut? lean meats and fresh vegetables in only a little oil, then add stock or water to stop sticking and retain the moisture in the food. It's a good idea to get a good quality non-stick pan for this purpose.
Swap your fatty creams and creamy sauces by substituting cream with low fat ricotta, yoghurt, cottage cheese , silken tofu, tahini or evaporated skim milk. Make your own healthy dressings by using citrus juices and vinegars mixed with a little cold pressed olive, nut or flaxseed oil. Some of my favourites are in the recipe section of this book.
When making cakes, just use a little unsaturated oil in place of butter and margarine. I love macadamia nut oil in cakes, or use a light flavoured olive oil. Fruit purees like applesauce, banana, date, prune or pumpkin puree is also a good substitute to half the fat in a cake or muffin recipe and it will create a lovely moist texture to the finished product.
Tip 3-4 Healthy Eating
Tip 5-10 Body and Soul
By Teresa Cutter < the healthy chef © 2006
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