My beloved food, your aroma, and taste compel celebs to ask for more, you satisfy their appetite. Well-done, but do you really nourish their health?
Death draws nearer when the healthy part of you is not eaten. You (Healthy food) can only exist as a result of proper preparation and cooking.
Can a person cook nutritious food if he/she does not know how?
Our 15 Best Healthy Cooking Tips
How to cook healthy has been a headache to many, but do not worry! By the time you finish reading this article, you will be free from this issue.
You will be equipped with our 15 tips on healthy cooking. Cooking healthy is a skill to practice, just like a soccer player who needs to practice every day to maintain stamina and composure.
Healthy cooking is a passion that must be embraced, just like a musician who sings with love and his entire hearth.
1. Cook Low Or Fat-Free Food
Apply the minimal amount of oil with a brush, cook with stock, wine, lemon juice, fruit juice, vinegar or water instead of oil.
Cook dairy and dairy-like products like cottage cheese, or milk, and fat-free cream cheese. Put vegetables in a hot pan and spray with oil or microwave to brown them.
Your source pan should always be pregnant with egg whites, Crab, white fish, shrimp or light tuna. Cooking healthy involves having one or combination of these ingredients not forgetting chicken, turkey breast without skin and ground turkey breast.
2. Sparingly Add Salt
Research alerts that high percentage intake of salt stimulates hypertension, stroke, heart failure, chronic kidney disease, and age-related blood pressure. You can play safe by sticking to the following healthy cooking tip.
The food must be tasted before you sparingly add iodized salt. The trick is; a little amount of vinegar, olive oil or lemon juice can be added to vegetable two min before the cooking deadline.
Don’t depend on canned vegetables for most of them are salty and thus deviates from healthy cooking.
3. Add Culinary Herbs To Cooking
Once again, our campaign for healthy cooking has not ceased yet. Culinary herbs are nutritious food or drink additives used for flavoring or coloring.
1/4 teaspoon of dry culinary herbs can be added to one pound of meat 15 minute before the food is cooked.
Ensure that the dried herbs are crushed before adding to the meal. Add 2 cups of soup or include 1/8 teaspoon for cayenne pepper and garlic powder. Also, add a small amount of red pepper to intensify the flavor.
4. Cook Healthy Sandwich
Sandwiches are a delicious meal for assisting people who want to lose weight. But if not prepared well, extra calories can generate artery-clogging saturated fat that is unhealthy to the body.
How to make healthy Sandwich is a tip to discuss now. Whole grain bread, Pita, English muffin should be the main carbohydrate.
Use meat with the percentage of sodium. Add red onion, fresh tomatoes, and pepper (Use a lot of vegetables). You can use fish such as salmon as a substitute for meat. Then, nourish it with mustard, honey mustard, or barbecue sauce.
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5. Cook Creamy Meal With No Cream
Fettuccine Alfredo or homemade macaroni, as well as cheese, are creamlike. Healthy cooking lifestyle abhors creamy food, nevertheless; a healthy creamy substitute can be made;
Combine four teaspoons all-purpose flour with 1 cup low-fat milk, over medium heat, whisk until bubbling and thick.
This ingredient is low-fat milk and saves more than 680 calories, and 53 grams saturated fat vs., the blend of Low-fat mayonnaise and low-fat sour cream. It can give potato salads wonderful taste.
6. Cooking Healthy With Less Oil
Extra-virgin olive oil and canola oil supersedes many oil recipes. Healthiness has engulfed it and made it recommendable, as a result of that researchers have proposed its judicious use.
Just a little of it to sauté, salad or soup is enough to produce healthy food. Cooking on cast-iron with a little oil is healthy cooking.
Too much oil in food can cause gas and bloat. This is a part of the digestive process but can create physical embarrassment and discomfort when it is excessive.
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7. Cooking Healthy Greaseless Fried Crispy Meal
Inappropriate deep frying cannot render healthy cooking, as much oil may be consumed in food. The over-frying technique can be utilized by dipping chicken, vegetable or fish in milk, egg or buttermilk.
Add flavor to flour and dredge the food in the flavored flour. Spray olive oil using cooking spray on it. Bake it at 425 °C to 450 °F by placing on a wire rack set until crispy.
Comparatively, two pieces of traditional fried chicken have about 4 grams of saturated fat and 40% calories more than oven-fried chicken. This makes oven –fried chicken much healthier.
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8. Egg White Is Better
We tend to enjoy cooking the healthy egg as a whole; experts declare it as an unhealthy way of cooking. They recommend egg whites to whole eggs.
The albumen, also known as egg white has just 16 calories and no fat. Whole egg displays 54 calories and 5 grams of fat in the yolk. This means it is the egg yolk that tarnishes the whole egg.
Remember in our previous tips; we indicated that fats and too many calories are harmful to the body. Stay away from them!!!
9. Prepare Low Calories and Fat Ice Cream
Ice cream is tasty and sweet, many of us like it. We like to use it for dessert, but is the regular one with high fat healthy to the body?
Let me hit the nail on the head. It is better to go for ice cream with no or low fat and calories than high fat and calories. You can prepare yours by using low-fat milk thickened with gelatine.
You can make it as nice and tasty as full-fat ice cream with the same texture, and cut about 10 grams of saturated fat and 90 calories.
10. Balance Meaty Dishes With Vegetables and Grains
Meat is rich in proteins, and proteins are good for the body due to worn out tissues it repairs. The body needs the modest amount of protein to perform, and meaty dishes can prevent that.
When people overeat protein and less carbohydrate, their metabolism changes leading to loss of appetite.
You may also read: Meat smoking guide
Vegetables contain high % of vitamin which assists the body to fight against disease and grain can stimulate heat and energy. For example; when cooking meatloaf, add whole grain or diced vegetables (pepper) to the meat.
11. Fruit And Vegetables In Food Is Healthy
As mentioned earlier, fruit and vegetables contain a high percentage of vitamins which fight against diseases. Adding them to the meal, catapult the cooking activity into the pool of healthy cooking.
Veggies can be chopped in a bowl with egg white. Mix cranberries with oranges with little sugar to sweeten.
Fill microwave steaming bags with vegetables, steam the vegetables and add low-calorie and herbs, Add lasagna recipe to vegetables (mushrooms, spinach, broccoli, carrots, zucchini, onions, or eggplant) between layers.
12. Judicious Sweetener Usage
Sweeteners are sweet to taste but are they healthy? Sweeteners such as corn syrup, white sugar, brown sugar, honey or maple syrup add calories with not much nutritional value.
A small can be used in a beverage to add taste. Original honey is much of good value concerning health, and it is medicinal. One tablespoon can be added to tea, milo, beverage cereal (rice crispers, oat, cornflakes) before, during, and after winter to prevent flu.
13. Cook with Omega-3 Fatty Acid
One of the benefits of preparing your own dish is the ability to control the ingredients. Too much fat is discouraged, but it is advisable to cook with omega-3 fatty acid.
Omega-3 fatty acids are molecules that are used by the body to fight against aging, cancer, and heart disease.
Overcooking can break these acids. Stir-frying and broiling should be used at a short interval. Steaming or baking fish is also not bad; in this case, expect a slight decrease in omega-3 content.
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14. Buy Appropriate Cooking Equipment
Stick to the basics and buy the correct equipment to aid you in healthy cooking. The quality of the cooking equipment impacts on the quality of cooking.
A set of reliable, heavy pans is good for this job because they can heat evenly on the meal, unlike cheaper and thinner pans.
Quality chef knife can cut quickly and are flexible to prevent injury, unlike the cheaper blade. Classic stove and oven can cook food at the right temperature and on time.
15. The Usage of Crop Cream
Butter, heavy creams and cheese give coz satisfaction to many foods. That does not mean they are healthy, and they can be healthy if it undergoes healthy cooking.
Unsweetened almond milk and roasted garlic can be used to make mashed potatoes rich and creamy.
Creamy spinach can also be made for healthy consumption by mixing tapioca flour with unsweetened almond milk to make the sauce.
Cooking swims in the sea of talents while healthy cooking sleeps in the realm of acting. Don’t wait until you become a patient of diabetes before you practice healthy cooking.
Making it a habit can deteriorate future cost. Many people think cooking healthy food is a norm of eradicating good taste, which is a big NO!
It is a misconception, preferably is a model for destroying sickness. Cooking a healthy meal can still be delicious.
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