In this chapter, I provide advice on how to cook healthy food as well as what to keep in your kitchen cupboards, fridge and drawers at all times to make sure you continue to eat well. Because I know everyone needs a break from the kitchen now and then, I’ve also included a section on healthy eating at restaurants.
Is one method of cooking better than another?Frying food is really the only cooking method that is unhealthy.
Grilling, steaming, stir frying, baking, microwaving, broiling and roasting are all healthy ways to cook both meat and vegetables. Barbecuing is also a good way to maintain both flavor and nutrients.
If you boil your vegetables, use only a half inch of water, then use the leftover cooking water in a soup to “get back” the lost nutrients. Cooking with little or no fat is always the healthiest way to cook.
What things should I always have in my kitchen?To make sure you are able to cook healthy, tasty and simple meals and snacks at any time, keep your cupboards, fridge and freezer stocked with healthy options.
In your cupboards, keep:· Canned or dried kidney and black beans, lentils, chickpeas and peas
· Natural almond butter (no added salt, sugar of fat)
· Unsalted nuts (peanuts, almonds, walnuts, cashews, soy nuts)
· Seeds (sunflower, sesame, pumpkin)
· Whole grain pasta and noodles
· Brown rice and brown rice noodles
· Whole grain cereals, including rolled oats and barley · Whole wheat and /or rye crackers (low-fat and low-salt) · Dried, canned or boxed low-fat milk
· Canned or boxed fruit and vegetables juices, such as apple juice, low-salt tomato or V8 juice
· Canned fruits in unsweetened juice
· Dried fruit, such as prunes, raisins, cranberries, apples
· Dried or canned soups (low-fat and low-salt)
· Canned vegetables, such as tomatoes, pumpkin, corn
· Low sodium vegetable stock
· Olive, canola and/or sesame oil
· Vinegar (red wine and balsamic are both good for salads)
· Cornstarch
· Flours (whole wheat, soy or millet)
· Condiments, such as salsa, mustard, low-sodium soy sauce
· Herbs and spices, such as basil, chili powder, cinnamon, cloves, curry powder, dill, garlic powder, marjoram, nutmeg, oregano, pepper, red pepper flakes, thyme
· Frozen vegetables
· Frozen fruit, including blueberries and mixed berries · Frozen fish, turkey or chicken
· Whole grain sliced bread, bagels, and tortillas
· Low-fat milk, cheese and yogurt
· Eggs
· Few cooked chicken, turkey breast or fish · Ready-to-eat vegetables
· Ready-to-eat salad greens
· Low-fat, low-salt salad dressing
· Tofu
There are many easy ways to modify your favorite recipes to be lower in fat, salt and sugar. You can also easily increase the fiber. Experiment a bit to find what tastes best to you.
To reduce fat:
· For baking, use about one-quarter less than the recipe calls for. For example, if a recipe calls for one-quarter cup or shortening or butter (four tablespoons), use three tablespoons of vegetable oil instead.
· Cut the liquid fat your recipe calls for by one-third. For example, if your recipe calls for one cup of oil, use two-thirds of a cup instead.
· Use skim milk instead of whole milk.
· Try steamed or boiled brown rice instead of fried rice. · Use low-fat sour cream, cheese, mayonnaise and yogurt
Use it in recipes calling for cream cheese.
· Replace the fat in your baking recipes with an equal amount of
applesauce, mashed bananas, pureed prunes, and pureed
pumpkin or grated zucchini. You may need to add a little water
or skim milk to all of these but the applesauce.)
· Use two egg whites for one egg to reduce both saturated fat and
cholesterol.
· Always choose lean red meats and trim off the excess fat. Trim
the fat and skin from chicken and turkey.
· Use low-sodium or unsalted ingredients in your recipes or replace the salt with other interesting ingredients, such as herbs, dry mustard, spices, lemon juice, ginger or garlic.
· Choose fresh or frozen food to use in your recipes · Avoid using processed cheese and processed, cured or smoked meats, such as sausage, hotdogs, ham, bacon, pepperoni and smoked fish.
· Avoid using pickles, pickled foods, relishes, dips and olives and prepared salad dressings. Use salsa and oyster or sly sauce, even low-sodium soy sauce, in small amounts.
· Cut the sugar in your baked goods by one-quarter to one-third and replace the sugar with whole wheat flour. Your cookies and muffins will still taste the same. However, do not decrease sugar in yeast breads because sugar feeds the yeast.
· Add spices such as cardamom, cinnamon, nutmeg or vanilla to your recipes to make them taste sweeter.
· Avoid using sweet sauces in your recipes, such as sweet plum or hoisin sauce.
· Use fresh or frozen vegetables instead of preserved sweet and sour vegetables.
· Choose whole grains, such as whole wheat pasta and brown rice, instead of white or refined products.
· Use whole wheat flour, oatmeal and whole cornmeal in your recipes. You can substitute whole wheat flour for up to one-half of all-purpose flour without changing the taste.
You can eat a healthy meal no matter where you are. Don’t hesitate to phone ahead and ask questions about what meals would be right for you or to ask your server about how the food is prepared. Also:
· To start your meal, choose vegetable soup or salad. Have the dressing on the side, so that you can add just a little bit.
· Instead of fries, ask for steamed rice, baked potato with sour cream on the side or extra vegetables.
· Look for entrees that are steamed, baked, broiled, braised, poached or grilled. Avoid anything sautéed, pan-fried or deep-fried.
· If you can’t find what you want, tell your server how you would like your meat or fish cooked: grilled or broiled, for example, without added salt or high-fat sauces. Restaurants want your business and most chefs are very accommodating.
· To reduce the serving size, ask for a small portion, share your meal with a friend, or eat half and take the other half home for tomorrow.
· Choose tomato instead of cream sauce for your pasta and sauces without cream for your curry. If you’re choosing pizza, avoid pepperoni, sausage and bacon. Consider asking for half the normal cheese, and extra vegetable toppings. Try a whole wheat thin crust.
· When at a salad bar, choose lots of vegetables and top with low-fat or non-fat dressing.
· Order fresh fruit, sorbet or frozen yogurt for dessert. Avoid ice cream, sherbet pie and dessert soups such as red bean.
· Consider having your coffee or tea and dessert at home, where you know you have healthy choices available.