Everyone these days is talking about how to make your cooking healthier without losing out on taste. Let us share with you some tricks of the trade we’ve discovered.
Salt
Yes, salt makes everything taste better, but it is a major culprit in high blood pressure, heart disease and stroke.
To cut the salt intake without cutting the taste of food, avoid adding salt while preparing the dish. Salt added sparingly just before eating maximizes its effect. And try adding other herbs and spices to flavor a dish so that less salt is needed.
When using canned foods, make sure to buy low sodium versions. That gives you more control over the amount of salt in your cooking.
Instead of using tomato sauce, which adds not only extra sodium, but often other unhealthy ingredients, buy no salt added canned tomatoes and puree them in a blender or food processor. The more control you have over what is added to your food, the healthier you can make it.
Grains
It is common knowledge now that whole grains are healthier for you than refined grains. But have you ever used whole-wheat white flour? It has the health benefits of whole-wheat flour, but is lighter and less strong of a flavor, for those who enjoy the light flavor of white bread.
And while we’re talking about ways to eat healthier grains, try using rolled oats instead of breadcrumbs in your next recipe. If you don’t like the texture of the oats, put them in the blender for a minute and they begin to look just like breadcrumbs.
Quinoa has become more available here in the United States, and with its ability to boast high fiber, high protein and nutrient density, quinoa is a great substitute for rice and pasta.
Other recommendations include trying spaghetti squash in place of spaghetti, English muffins in place of hamburger buns, nuts instead of croutons and a cauliflower crust instead of pizza crust.
Oil
When a baking recipe calls for soft butter, consider substituting avocado instead. The taste of the avocado disappears, but the creaminess remains. Olive oil and canola oil are full of heart healthy fats and are a good alternative for butter as well. Mashed bananas and applesauce can be substituted for oil for a healthier, more nutritious recipe.
Meat
Doctors and dieticians have long recommended swapping white meats, such as chicken and fish for red meat. But did you know that chunk white tuna contains less mercury than albacore tuna? And have you thought of adding grated vegetables, such as mushrooms, peppers, zucchini and carrots to your ground beef? It increases the dish, but decreases the calories and saturated fat. And you’re sneaking in those servings of vegetables.
Dairy
Many have praised the benefits of Greek yogurt, and we’ve discovered that it substitutes well for sour cream and mayonnaise. And as an alternative for whipped cream, try whipping chilled coconut milk.
Sweets
Are you one who craves soda? Try this healthier choice. Mix ¼ cup 100% fruit juice with ¾ cup sparkling mineral water.
Craving ice cream? Try blending frozen bananas. They are creamy and sweet, and you can add some cocoa powder for a chocolate twist.
We hope some of these ideas will help you to cook healthier. Enjoy!
References:
http://www.health.ri.gov/healthrisks/salt/
http://blog.foodnetwork.com/healthyeats/2014/02/17/pantry-raid-10-healthy-ingredient-swaps/
http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_small_food_swaps_to_make_you_instantly_healthier
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/cut_875_calories_with_these_sneaky_food_swaps?page=3
http://pickyeaterblog.com/be-a-picky-eater-make-healthy-food-swaps/
Salt
Yes, salt makes everything taste better, but it is a major culprit in high blood pressure, heart disease and stroke.
To cut the salt intake without cutting the taste of food, avoid adding salt while preparing the dish. Salt added sparingly just before eating maximizes its effect. And try adding other herbs and spices to flavor a dish so that less salt is needed.
When using canned foods, make sure to buy low sodium versions. That gives you more control over the amount of salt in your cooking.
Instead of using tomato sauce, which adds not only extra sodium, but often other unhealthy ingredients, buy no salt added canned tomatoes and puree them in a blender or food processor. The more control you have over what is added to your food, the healthier you can make it.
Grains
It is common knowledge now that whole grains are healthier for you than refined grains. But have you ever used whole-wheat white flour? It has the health benefits of whole-wheat flour, but is lighter and less strong of a flavor, for those who enjoy the light flavor of white bread.
And while we’re talking about ways to eat healthier grains, try using rolled oats instead of breadcrumbs in your next recipe. If you don’t like the texture of the oats, put them in the blender for a minute and they begin to look just like breadcrumbs.
Quinoa has become more available here in the United States, and with its ability to boast high fiber, high protein and nutrient density, quinoa is a great substitute for rice and pasta.
Other recommendations include trying spaghetti squash in place of spaghetti, English muffins in place of hamburger buns, nuts instead of croutons and a cauliflower crust instead of pizza crust.
Oil
When a baking recipe calls for soft butter, consider substituting avocado instead. The taste of the avocado disappears, but the creaminess remains. Olive oil and canola oil are full of heart healthy fats and are a good alternative for butter as well. Mashed bananas and applesauce can be substituted for oil for a healthier, more nutritious recipe.
Meat
Doctors and dieticians have long recommended swapping white meats, such as chicken and fish for red meat. But did you know that chunk white tuna contains less mercury than albacore tuna? And have you thought of adding grated vegetables, such as mushrooms, peppers, zucchini and carrots to your ground beef? It increases the dish, but decreases the calories and saturated fat. And you’re sneaking in those servings of vegetables.
Dairy
Many have praised the benefits of Greek yogurt, and we’ve discovered that it substitutes well for sour cream and mayonnaise. And as an alternative for whipped cream, try whipping chilled coconut milk.
Sweets
Are you one who craves soda? Try this healthier choice. Mix ¼ cup 100% fruit juice with ¾ cup sparkling mineral water.
Craving ice cream? Try blending frozen bananas. They are creamy and sweet, and you can add some cocoa powder for a chocolate twist.
We hope some of these ideas will help you to cook healthier. Enjoy!
References:
http://www.health.ri.gov/healthrisks/salt/
http://blog.foodnetwork.com/healthyeats/2014/02/17/pantry-raid-10-healthy-ingredient-swaps/
http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_small_food_swaps_to_make_you_instantly_healthier
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/cut_875_calories_with_these_sneaky_food_swaps?page=3
http://pickyeaterblog.com/be-a-picky-eater-make-healthy-food-swaps/
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