If you followed my blog at all last year than you know I am a wannabe chef and have showcased meal after meal of my interpretations from various well known recipes.
What I have found is that it all comes down to having healthy foods in front of you, and understanding what to do with them. When you start cooking, you should know that both certain ingredients and preparation methods can add unwanted saturated fat and cholesterol to your dishes (I am still trying to find the balance) – but there are plenty of ways to keep things both healthy and tasty.
Cook out fat
· Bake, broil, microwave, poach, or steam.
· Roast vegetables, skinless chicken, and lean meats on a rack.
· Lightly stir-fry or sauté in cooking spray, small amounts of vegetable oil, or reduced-sodium broth.
· Grill seafood, chicken, or vegetables.
Rethink condiments
You don’t have to give up taste to keep your saturated fat and cholesterol intake low. Here are some substitutions that will leave you feeling satisfied.
Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat and 22 grams of fat! Substitute with ¼ cup salsa for 0 grams of saturated fat and no cholesterol.
Two tablespoons of regular creamy Italian salad dressing will add an extra 3 grams of saturated fat and 18 grams of fat to a salad. Using reduced-fat Italian dressing instead adds no saturated fat and just 2 grams of unsaturated fat.
Spice things up
There are plenty of tasty alternatives to salt. Here are some spices and other substitutions that can make even the healthiest foods flavorful.
Herbs - oregano, basil, cilantro, thyme, parsley, sage, rosemary
Spices - cinnamon, nutmeg, pepper, paprika
Reduced fat or nonfat salad dressing
Mustard
Ketchup
Reduced fat or nonfat mayonnaise
Reduced fat or nonfat sour cream
Reduced fat or nonfat yogurt
Reduced sodium soy sauce
Salsa
Lemon or lime juice
Vinegar
Horseradish
Fresh garlic
Fresh ginger
Spray butter flavoring (not made with real butter)
Red pepper flakes
Grated parmesan cheese (just a sprinkle)
Sodium-free salt substitute
Jelly or fruit preserves
What are your healthy alternatives?
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