Cooking Healthy

YOU CAN DO IT!

To eat healthy at home, hopefully will include cooking healthy at home. Of course, I hope to do a lot of your cooking as your personal chef; however, I encourage you to experiment in the kitchen as well. It is very rewarding and teaches the rest of your family (including our children-the next generation) the importance of eating and cooking healthy.

It really isn’t more difficult or more expensive to cook healthy. However, depending on “how healthy” you go, many organic foods can be costly. Cooking healthy at home begins with a good cleaning out of your cabinets and refrigerator , a healthy grocery list , and finally a restocking of your kitchen. However, if this is too extreme or you are already “there” here are some ideas and tips for getting started.

COOKING HEALTHY METHODS

Using nonstick cookware reduces the need for added fat during cooking. However, if you are concerned about the issues with Teflon, stainless steel is a more healthy cooking tool. You will need small amounts of olive oil to prevent sticking.

• Instead of butter when cooking healthy (besides using small amounts olive oil) sautè vegetables and meats in wine, water, or broth.
• Sautè, (instead of and never deep fry) in small amounts of olive oil or bake, broil, and grill.
• Remove fat from soups, sauces, stews, and gravies by cooling in the refrigerator and then skimming the fat from the surface.

The Method- These cooking healthy methods require very little or no added fat, are healthy, retain most of the nutritional content of the food, and will enhance the natural flavors and textures.

Baking/Roasting- The terms are essentially the same for cooking food in a baking dish or roasting pan in the oven. The food is cooked with the dry hot air.

Braising- The is a slow cooking method in which the food is usually browned first and then cooked covered in a small amount of liquid on the stove or in the oven. The liquid keeps the food moist so there is no need for any added fat. For most recipes, the liquid is then used as a sauce once the food is removed and thickened.

Broiling- This method cooks food rapidly on the outside while sealing the flavor on the inside. It is ideal for thinner cuts of poultry, meat and fish. The food is cooked on a broiler rack sprayed with nonstick cooking spray and placed over a pan which allows the fat to drip in. I like to save on cleanup of this pan by lining it with aluminum foil. Place the oven rack on the top shelf (usually about 4-6 inches away from the heating element) and turn oven to broil.

Grilling- This is a quick and healthy way to cook meats, chicken, fish and vegetables without added fat. Marinating the food can really enhance its flavor as will using wood chips under the grill rack. This method is similar to broiling, except the heat is under the food as opposed to over the food.

Poaching- This is a really healthy, low fat method in which food is cooked in a very hot but not bubbling liquid (about 160-180degrees). It is great for delicate foods such as fish and eggs but also can be used for many meats and chicken. The liquid, which can be water, wine, broth, and even juice, should just cover the food and can be cooked on the stove or in the oven.

Steaming- This is an ideal method for cooking vegetables as the nutrients are retained the most here. Try not to boil vegetables unless absolutely necessary. You can also steam fish, seafood and poultry. It is a rapid cooking method as steam conducts heat much more efficiently than water. If you don’t have an actual steamer, you can place a steamer basked or a metal strainer/colander over a pan of boiling water, cover and cook over low heat.

Pan-frying/Sautèing- Pan frying technically uses more oil than sautèing, therefore I recommend sautèing as far as terms are used for cooking healthy. Sautèing cooks food in a pan quickly with a small amount of fat, preferably a little olive oil or even nonstick cooking spray. To effectively sautè, it is important to preheat the pan slightly before adding the food, avoid overcrowding the pan and avoid moving or turning the food (unless it is chopped vegetables, etc) too soon before it has browned nicely.

Microwave cooking- Microwaves cook food by using high-frequency radio waves which cause the water molecules in the food to vibrate. It is a quick cooking method which doesn’t require added fat and very little water. There is however, some controversy on the safety of microwaves as well as nutrient loss in the foods.

Experiment with Seasonings and Marinades

I know, you might still be thinking that eating healthy and cooking healthy will be boring and bland. You might even be thinking you will be left feeling hungry and unsatisfied. This is really not true. By experimenting with various herbs and spices, marinating certain meats and poultry, and by filling up on high fiber vegetables, whole grains, and lean proteins you will not only feel full, you will feel healthy and energetic. Not only do various herbs and spices flavor foods, they should encourage you to use less salt.

Herbs and spices come fresh in the produce department or ground or whole usually in a jar or can found in the baking aisle of your grocery store. Keep in mind when following a recipe, 1 tablespoon of a fresh herb or spice = 1 teaspoon of the ground version. Here are some tips for seasoning your food followed by a list of various herbs and spices paired with the foods that they are more likely to maximize the flavor of.

• Lemon or lime juice is a natural flavoring used to impart a fresh, tangy taste by squeezing over the food during and after cooking.
• To create a zesty taste, add a flavored vinegar such as balsamic, pomegranate, red wine, herbed or fruited vinegar toward the end of cooking time.
• To give food a crunchy texture, sprinkle some (watch portions) toasted nuts or seeds over before serving.
• Kick up the flavor by adding roasted garlic to any recipe. By roasting the garlic first, you will get a wonderful mellow flavor without the sharpness of raw garlic.

Marinades

Another technique when cooking healthy involves the use of marinades. They not only flavor the food, but also tenderize it as well. This is very helpful for tougher cuts of meats. However, marinades are great for poultry, meat, fish, and vegetables allowing less fat to be added to the cooking process. There have also been studies does that show marinating foods prior to cooking reduces the harmful hydrocarbons that are produced during grilling.

To marinade- Mix together combinations of fresh herbs, spices, wine, citrus juice, and vinegars. Place the food in a bowl, glass baking dish, or large resealable bag, pour the marinade over, cover and refrigerate for a few hours prior to cooking.

These are all very easy and doable ways to make cooking healthy at home a realistic goal and not just a desire.