Whenever you want to cook foods in a healthier way, you
have to choose a better alternative or make a change in the cooking method. For
an example, you can use nonstick cookware to minimize the use of cooking oil.
Here are some tips to cook healthy recipes and tips to reduce the use of sugar, salt and fatty
items and includes plenty of vegetables, fruits, grains, lean meats and low-fat
milk in the kitchen.
1) To cook healthy foods, you should select organic vegetables and make sure that the ingredients are fresh to make healthy recipes. If not easy to collect organic vegetables in your place, wash your vegetables properly before using to eliminate chemical or pesticides which were applied before.
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2) Pick out low fat alternatives when shopping for the ingredients of
your meal. For example, choose fat less soured cream as an alternative of
the full version of material fact, or use a low fat cheese instead of normal cheese. All
substitutions can reduce calorie around 30% and these are little difference in flavor, taste, and texture.
3) Reduce eating the refined
foods. Those are generally rich in sodium, which causes blood
pressure and various troubles.
4) Reduction of salt
is an important tips to prepare healthy food. You should
add additional herbs instead of salt, and you'll not find any difference in flavor. The use of herbaceous plant will cut down the
sodium without changing the taste of
your meals.
5) Add more vegetables in recipes. Vegetables and Fruits are
excellent sources of vitamins, minerals and necessary nutrients to the body.
You need to eat a variety because you do not get all nutrients you
need in one kind of vegetable or fruits. According to nutrition
experts, should make the vegetable ratio 50% of the meal.
6) When you want to
use oil, you can use olive or canola oil because these are more healthier oils. Olive oil can be a substitute for any other type of oil in
the recipe for cooking. Olive oil bears a high level of monounsaturated fatty acids,
also as antioxidant substances, which helps to control the blood cholesterol.
Olive oil helps to cut down the risk of heart problem, some kinds of cancers and limits the formation of gallstones.
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7) Search for the alternatives in the place of unhealthy food. Reduce the eating of red meat. You can choose Chicken, duck or fish for
healthy recipes. Chicken, duck and fish contain less saturated fat. Healthier
options to cook this meat are poaching, grilling or
roasting without oil or using little oil. If you want to avoid the meat in your kitchen, you can choose soya
protein or Textured Vegetable Protein as an alternative of meat.
8) Choose more fibrous foods. Studies have
shown that a diet rich in fiber helps to prevent diabetes, heart disease and
colon cancer. The fiber also reduces cholesterol. Eliminates the use of simple
carbohydrates (The most of white goods such as rice, breads, pasta, sugar and
white flour are simple carbohydrates.) from your recipes as much as possible.
Instead, replace it with complex carbohydrate foods rich in fiber like whole
grains, vegetables, brown rice and beans.
9) When you want to cook healthy foods, the concentrate should be on veggies.
Eliminate oil, cream sauces or use of more dairy products and meat. You can replace a healthy protein, such as beans
or bean curd meat in your many dishes. For
making your favorite recipes, think healthy alternatives wherever possible.
10) Select recipes that can prepare with quick and
healthy cooking way. A stir-fry only takes some minutes to cook.
Microwave steamers are available that allow to enjoy vegetables steamed, simply
press the button. Another healthy cooking techniques are
grilling, Braising and roasting. You can consider the
meals to prepare such as Wrap, sandwiches and Salads within short
time.
Check your cooking process, Outside components, you must also take into account the
process where you can make your food.
Cooking healthy recipes just be not on components, but also a
cooking mode. Healthy ways like steaming, baking,
grilling, broiling and braising are also important to cook healthy foods. Though, it is not good to eat grilled food regularly.