healthy cooking

Healthy Cooking Tips for Weight Loss

2007-11-02T08:28:00.000-07:00

Even if you only use a few of these simple vigory cooking choices, you can really fall your fat intake. study continues to back the importance of a low-fat diet that is strong in fruits and vegetables to promote eternal weight loss.

next these simple vigory cooking revisions is an easy way to cut the glut fat out of your diet, develop your vigor and promote almost effortless weight loss.

By making just a few simple substitutes in your recipes, you can dramatically downgrade your inclusive fat intake. Fad diets will come and go, but a low-fat diet that is satiated of fruits and vegetables continues to be the best proven system of weight loss and disease precludeion.

The key to vigory cooking is to fall the fat and calories while at the same time adding nutritional amount to the food. You are only successful if you have not sacrificed the class of the ultimate product.

Here are my favorite tips:

bleach your ground beef with hot water. Do this after browning and draining it. This will fall the fat pleased in the meat by up to 50% lacking removing the sense. Do not add your spices and vegetables awaiting after you have rinsed the meat.

Substitute chicken potage for butter. This mechanism well for all rice, pasta or stuffing dishes. recall to spray your casserole dish with cooking spray to preclude sticking.

Saut in wine or chicken/beef potage instead of oil. This mechanism well for a stir-fry.

amputate the oil from your soak. Instead add something acidic such as fruit juice, nonfat Italian salad dressing or wine.

Substitute nonfat chalet cheese for most of the cheese. This mechanism well for the core layers of your pasta dishes, such as lasagna.

Vegetarian Cooking - Three Basics

2007-11-01T21:11:00.000-07:00

For any of the many reasons people pick to eat vegetarian food - belief, politics, finances, or vigor - one thing in shared is that everyone desires food that tastes delicious and presents good food. There are some basic techniques to vegetarian cooking which will accomplish that.

There is a reach of vegetarianism. From the vegan to the someone who eats meat on atypical occasions. Some people believe themselves truly vegetarian if they never eat red meat, but do eat fish and chicken once in a while. Other vegetarians eat animal goods like eggs and dairy, but never the animal itself. A vegan is at the far end of the continuum, rejecting animal goods fully. Vegans won't eat mayonnaise because it's made with eggs, for example.

where you are on the continuum of vegetarianism, you want your food to taste good, be satisfying, and present good food. Here are some methods for cooking vegetarian to encounter those basic needments.

To originate, if you are making some dish that is actually a meat-based recipe, such as chili con carne, cease substituting textured vegeschedule protein for the meat and goodbye the relax of the recipe impassive. The product never tastes pretty right, and you've been robbed of the pleasure of good food: it's neither meat nor suitably vegetarian. Furthermore, you asylum't gained in terms of vigor or cheap. Soy is the main ingredient of textured vegeschedule protein, tofu, and tempeh. These are typically high in fat, high in processing, and equally high in detriment. Not greatly better than organically raised meat, if at all. So if chili con carne is what you want, buy organic meat and have it! Otherwise, cook a delicious soup with red beans that doesn't pretend it's chili con carne.

The key to good vegetarian soup is to use oil. Even if you desire low fat, your body does need fats for vigory metabolism. And it definitely enhances the worth and idea of any vegetarian soup when some of the vegeschedules (onions in particular) are saut~ed. Use an oil that's liquid at space temperature, such as jade, vegeschedule, or grape seed.

The next important ingredient of vegetarian food that tastes great is truly simple: use sea salty. though any kind of salty will enhance the idea of most foods, sea salty is best. It purely holds reserves, while it doesn't hold the painful chemicals of customary processed schedule salty. Important to tone~ use salty *during* the cooking instead of waiting awaiting after helping the food. This makes a difference in the ultimate worth of the dish because cooking is chemistry. consider back to your high school chemistry course: the order of combining the rudiments, and the application of reheat to the mixture could make a tremendous difference to the products of the experiment!

The third tip for vegetarian cooking is clear, yet wants accent. Use heaps of vegeschedules! You can't over-do vegeschedules in your diet - the superior the reach and blush, the better. Use green veg (lettuce, spinach, and chard), basis veg (yams, carrots, potatoes, turnips), and the stems and seed carriers of veg (for example celery, eggplant, peppers, zucchini). Buy organic veg if you can because they truly do taste better, and of course they present better food because they are gown in vigory, 'unsoiled' dirt.

Take any vegeschedule and bean soup recipe, and respect these three simple principles: saut~ the veg in the right oil, cook the beans in sea-saltyed water, use a brand of organic vegeschedules, and you'll have a abundant delicious soup. These simple tips make a big difference. Take my word for it, or do a little check. Use the same slant of ingredients, but don't saut~ in oil, add the salty at the schedule, and use conventionally developed veg. The product will be lower - still nutritious, but mild slightly than satisfying, and that's a degrade because the few simple techniques described here can make your vegetarian cooking consistently wonderful.

Healthy Cooking - Easy Tips

2007-11-01T20:59:00.000-07:00

We all know we should be drinking improved. But it's not just shifting our drinking practice in restaurants that desires to be done. We can also change how we cook our food at home. Healthy cooking at home doesn't must to be dull or boring! In detail, you may find some of these tips will add more idea to your dishes!

The first thing to do is want rester cuts of meat. The apparent choices for low fat cooking are chicken and fish, but other meats can be slash in fat as well. When shopping for red meat, the language 'sirloin' and 'sequence' are cuts which are artlessly slash in fat. stop the meat and want the one with the slightest quantity of marbling and shear off any leftover fat before cooking. Look for gsequence beef that is 95% rest. Pork is also another great rest meat.

The crisis most people have with rest meats is that they will dry out simply when cooking. To duck this, try a stand. Marinades aren't just for idea (though that is a great profit!). with acidic liquids will actually help breather down the tougher connective bandanna in the meat. Try one of the many low fat stands offered in your grocery stockroom, or make up your own with ingredients such as balsamic or red wine vinegar, herbs and spices. Depending on the volume of the meat portion, you can stand from 20 notes to some hours. A great stand for chicken is yogurt. Mix fat free yogurt with some lemon juice, salted, shower and any other spices you like and coat your chicken breasts. Yogurt stands are best after 8 hours or overnight.

stale of dull vegetables? Try sauting your vegetables in a little chicken potage (or vegetable potage) instead of oil. Then affect on herbs. Even just a sprinkling of chopped chives can add a zesty new taste to your vegetables. Another great decision is burning vegetables. This facility amazingly with source vegetables or other very dense ones such as caulifslash and squashes. modestly cut the vegetables into large chunks, spray with cooking spray and toss on pizzazz. Curry powders, cajun blends or Italian pizzazzs are great. Roast in a 450 mark oven pending the vegetables are tender. You can also place the vegetable pieces on a spit and roast on your question!

You don't have to give up dessert when drinking healthily, also! Fruit makes a amazing dessert, or even a flank dish with your steady meal. Try a bowl of sundry berries topped with a low fat or fat free vanilla yogurt. Or saut bananas in a non-fasten skillet sprayed with cooking spray. dash on cinnamon and a affect of vanilla mine. wait with frozen yogurt. Even kids will think they are receiving an tolerant doctor!

Have a favorite recipe that isn't so healthy? You can try modifying it. delete any skin from meats, use half the quantity of oil asked for in cooking. For baked freight, substitute applesauce for oil - your cakes will still be humid and ideaful! In recipes asking for cream, try with evaporated scan milk. With these substitutions, many period you won't even perceive the difference.

Healthy living is important and it is easy. Just a few quick changes and your home cooking will be better and improved for your family!

Recipes a low-salt diet

2007-10-07T12:47:00.000-07:00

Sirloin with Tomato, Olive, and Feta Topping

Serves 4; 3 ounces meat and 1/2 cup topping per serving

Ingredients
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/4 teaspoon pepper
1 pound boneless top sirloin steak, all visible fat discarded, cut into
4 pieces

Topping
2 cups grape tomatoes or cherry tomatoes, halved
2 tablespoons chopped kalamata olives, rinsed and drained
2 tablespoons crumbled reduced-fat feta cheese, rinsed and drained
1 tablespoon red wine vinegar

Vegetable oil spray

Directions
In a large airtight plastic bag, combine the garlic, oregano, lemon zest, lemon juice, and pepper. Add the steak and turn to coat. Seal the bag and refrigerate for 30 minutes to 8 hours, turning occasionally.

Meanwhile, in a medium bowl, stir together the topping ingredients. Cover and refrigerate until ready to serve.

Drain the steaks. Discard the marinade.

Heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the steaks for 4 to 5 minutes on each side, or until the desired doneness. (Or grill or broil 5 to 6 inches from the heat as directed.)

To serve, place each steak on a plate. Spoon the topping over each serving.

Nutrition Analysis (per serving)
Calories 187; Total Fat 6.5 g, Saturated 2.0 g, Polyunsaturated
0.5 g, Monounsaturated 2.5 g, Cholesterol 48 mg; Sodium 145 mg; Carbohydrates 6 g; Fiber 1 g; Sugars 3 g; Protein 26 g; Calcium 23 mg; Potassium 565 mg

Dietary Exchange
1 vegetable; 3 lean meat

Tangy Roasted Asparagus

Serves 4; 5 spears per serving

Ingredients
Vegetable oil spray
1 pound asparagus spears (about 20), trimmed and patted dry
1 tablespoon light tub margarine
1 teaspoon fresh lemon juice
1/2 teaspoon low-sodium Worcestershire sauce
1/4 teaspoon salt

Directions
Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with vegetable oil spray. Place the asparagus in a single layer on the baking sheet. Lightly spray with vegetable oil spray. Bake for 10 minutes, or until just tender and beginning to brown lightly on the tips.

In a small saucepan, combine the remaining ingredients. Cook over medium heat for 1 minute, or just until the margarine melts. Stir. Drizzle over the asparagus. Gently roll the asparagus back and forth to coat.

Nutrition Analysis (per serving)
Calories 41; Total Fat 1.0 g; Saturated 0.0 g; Polyunsaturated
0.5 g; Monounsaturated 0.5 g; Cholesterol 0 mg; Sodium 169 mg; Carbohydrates 5 g; Fiber 2 g; Sugars 3 g; Protein 2 g; Calcium 25 mg; Potassium 283 mg

Dietary Exchange
1 vegetable

Lemon Cream with Raspberries and Gingersnap Topping

Serves 4; 1/2 cup pudding, 1 tablespoon raspberry mixture, and 2 tablespoons cookie mixture per serving

Ingredients
8 reduced-fat gingersnaps, finely crushed
1 teaspoon grated lemon zest
3/4 cup boiling water
0.3-ounce box sugar-free lemon gelatin (small box)
1 cup ice cubes or 2/3 cup cold water
1 cup frozen fat-free or light whipped topping, thawed
2 ounces fat-free or light cream cheese
1 cup fresh or frozen unsweetened raspberries, thawed if frozen
1 tablespoon confectioners’ sugar
1/4 teaspoon vanilla extract
1/4 cup fresh raspberries (optional)

Directions
In a small bowl, stir together the gingersnap crumbs and lemon zest. Sprinkle a thin layer into dessert bowls or wine goblets. Set the remaining mixture aside.

Put the boiling water and gelatin in a blender or food processor. Holding down the lid tightly, blend until the gelatin dissolves. Add the ice cubes or cold water and stir until well blended or the ice has melted. Add the whipped topping and cream cheese and blend until smooth. Pour into the bowls or goblets. Refrigerate until firm, about 1 hour.

Meanwhile, in another small bowl, gently stir together 1 cup raspberries, confectioners’ sugar, and vanilla.

When the gelatin is firm, top with the raspberry mixture, then with the remaining gingersnap mixture. Garnish with the 1/4 cup raspberries.

Nutrition Analysis (per serving)
Calories 128; Total Fat 1.5 g; Saturated 0.5 g; Polyunsaturated
0.0 g; Monounsaturated 0.5 g; Cholesterol 3 mg; Sodium 184 mg; Carbohydrates 22 g; Fiber 2 g; Sugars 10 g; Protein 4 g; Calcium 50 mg; Potassium 78 mg

Dietary Exchange
1 starch; 1/2 fruit

Use Seasonings Instead of Table Salt

2007-10-07T12:12:00.000-07:00

Table salt and other prepared seasonings are a major source of sodium in the American diet. If you usually add salt to food while preparing it or at the table (especially before tasting it), this is the first place to start cutting back. Learn to use spices and herbs and to enjoy the natural flavor of food. If you want to try a salt substitute, check with your doctor first. Salt substitutes are OK for some people but not for everyone. Here are some spices and herbs and the food items with which they are a particularly good flavor match.

Allspice — Lean ground meats, stews, tomatoes, peaches, applesauce, cranberry sauce, gravies, lean meat

Almond extract — Puddings, fruits

Basil — Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails

Bay leaves — Lean meats, stews, poultry, soups, tomatoes

Caraway seeds — Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles

Chives — Salads, sauces, soups, lean meat dishes, vegetables

Cider vinegar — Salads, vegetables, sauces

Cinnamon — Fruits (especially apples), breads, pie crusts

Curry powder — Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup, mayonnaise

Dill — Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish

Garlic (not garlic salt) — Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes

Ginger — Chicken, fruits

Lemon juice — Lean meats, fish, poultry, salads, vegetables

Mace — Hot breads, apples, fruit salads, carrots, cauliflower, squash, potatoes, veal, lamb

Mustard (dry) — Lean ground meats, lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, mayonnaise, sauces

Nutmeg — Fruits, piecrust, lemonade, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding

Onion (not onion salt) — Lean meats, stews, vegetables, salads, soups

Paprika — Lean meats, fish, soups, salads, sauces, vegetables

Parsley — Lean meats, fish, soups, salads, sauces, vegetables

Peppermint extract — Puddings, fruits

Pimiento — Salads, vegetables, casserole dishes

Rosemary — Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans

Sage — Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork

Savory — Salads, lean pork, lean ground meats, soups, green beans, squash, tomatoes, lima beans, peas

Thyme — Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads

Turmeric — Lean meats, fish, sauces, rice

The Heart Healthy Diet

2007-10-07T11:58:00.000-07:00

The Heart Healthy Diet has been formulated by the National Heart, Lung, and Blood Institute (NHLBI). NHLBI is part of the Federal Government's National Institutes of Health.

In order to keep your LDL and your risk for heart disease low, you should start on the Heart Healthy Diet. The Heart Healthy Diet is an eating plan that can help keep your blood cholesterol level low and decrease your chance of developing heart disease. Remember: the Heart Healthy Diet is fine for the whole family, including children from the age of 2 - 4 onward. Children under 2 years of age should not follow the Heart Healthy Diet - they need more fat to provide enough calories for growth and development. See the Therapeutic Lifestyle Changes (TLC) if you need to lower your cholesterol levels.

Heart Healthy Diet Guidelines - you should eat:

• 8-10% of the day's total calories from saturated fat.
• 30 percent or less of the day's total calories from fat.
• Less than 300 milligrams of dietary cholesterol a day.
• Limit sodium intake to 2400 milligrams a day.
• Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian what is a reasonable calorie level for you.)

Percentages are based on your TOTAL DAILY CALORIC INTAKE.

Choose Food Low in Saturated Fat
All foods that contain fat have different mixtures of saturated and unsaturated fats. Saturated fat raises your LDL "bad" cholesterol level more than anything else you eat. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, and whole-milk dairy products, and in tropical oils like coconut, palm kernel and palm oils. Most other vegetable oils are low in saturated fats. The best way to reduce your blood cholesterol level or keep it low is to choose foods low in saturated fat. One way to do this is by choosing foods such as fruits, vegetables, whole grain foods, and low fat or non fat dairy products, which are naturally low in fat. Also, fruits, vegetables, and whole grains are high in starch and fiber, which can help reduce your blood cholesterol or keep it low.

Choose Foods Low in Cholesterol
Dietary cholesterol also can raise your blood cholesterol level, although usually not as much as saturated fat. So it is important to choose foods low in dietary cholesterol. Dietary cholesterol is found only in foods that come from animals. Many of these foods are also high in saturated fat. Foods from plant sources do not have cholesterol but can contain saturated fat. To lower the amount of cholesterol in your diet, choose plenty of fruits, vegetables, whole grains, lowfat or nonfat dairy products, and moderate amounts of lean meats, skinless poultry, and fish.

A Word about Sodium
If you have high blood pressure as well as high blood cholesterol (and many people do), your doctor may tell you to cut down on sodium or salt. As long as you are working on getting your blood cholesterol number down, this is a good time to work on your blood pressure, too. Try to limit your sodium intake to no more than 2,400 milligrams a day. To lower the amount of sodium in your diet, choose low sodium foods, such as fruits, vegetables, whole grains, lowfat or nonfat dairy products, and moderate amounts of lean meat. Add herbs and spices to your food instead of high sodium table salt.

Calories, Overweight, and You

People who are overweight usually have higher blood cholesterol levels than people of desirable weight. When you cut the fat in your diet, you cut down on the richest source of calories as well as saturated fat and cholesterol. An eating pattern high in fruits, vegetables, whole grains, lowfat or nonfat dairy products and a moderate amount of lean meat, skinless poultry, and fish is a good way to lose weight and improve your blood cholesterol.

American Heart Association Guidelines

2007-10-07T10:56:00.000-07:00

The AHA Guidelines suggest these are the first steps in heart-healthy nutrition:

For a list of definitions of fats and cholesterol, see Cholesterol

• Saturated fatty acid and trans fatty acid intake should be less than 10 percent of calories (less than 7% if you have heart disease, have had a heart attack or have high cholesterol).

• Polyunsaturated fatty acid intake should be 8 to 10 percent of calories.

• Monounsaturated fatty acids make up the rest of the total fat intake, about 10 to 15 percent of total calories.

• Total fat intake should be no more than 30 percent of calories.

• Cholesterol intake should be less than 300 milligrams per day.

• Sodium intake should be no more than 2,400 milligrams (2.4 grams) per day.

The Step Diets

In October 2000, the AHA dropped the "Step I" and "Step II" designations. However, the revised guidelines retain the principles of the Step I and Step II diets. They put more emphasis on foods than on percentages of food components, such as fat, cholesterol, etc.

We have included them because if you are new at watching what you eat, the Step Diets give simple total breakdowns of amounts to use as a goal.

AHA Scientific Position

The American Heart Association and the National Cholesterol Education Program developed the Step I and Step II diets to treat high blood cholesterol, or hypercholesterolemia (hi"per-ko-les"ter-ol-E'me-ah). The main aim is to lower LDL ("bad") cholesterol to reduce the risk of coronary heart disease, which causes heart attack. The guidelines help patients sets goals for reducing saturated fat and cholesterol in their diet. At the same time, they promote good nutrition. The composition of these diets is shown below.

	Recommended Intake as Percent of Total Calories
Nutrient*	Step I Diet	Step II Diet
Total Fat	30% or less	30% or less
Saturated	7 - 10%	less than 7%
Polyunsaturated	Up to 10%	Up to 10%
Monounsaturated	Up to 15%	Up to 15%
Carbohydrate	55% or more	55% or more
Protein	Approximately 15%	Approximately 15%
Cholesterol	Less than 300 mg per day	Less than 200 mg per day
Total Calories	To achieve and maintain desired weight	To achieve and maintain desired weight
* Calories from alcohol not included.

What are recommended amounts of total fat and saturated fat in grams?

Calorie Level	Total Fat (Grams)	Step I Diet Saturated Fatty Acid (Grams)	Step II Diet Saturated Fatty Acid (Grams)
1200	40 or less	9 - 13	less than 9
1500	50 or less	12 - 17	less than 12
1800	60 or less	14 - 20	less than 14
2000	67 or less	16 - 22	less than 16
2200	73 or less	17 - 24	less than 17
2500	83 or less	19 - 28	less than 19
3000	100 or less	23 - 33	less than 23