Healthy Baking and Cooking Tips
Simple Techniques for Healthy Baking and Cooking!
Make Low-Fat Treats Taste Great!
Next time you make low-fat baked goods like brownies or muffins, be sure you don't overbake them. Since "light" versions have less fat than the originals, you run a greater risk of drying them out if they're in the oven for too long.
Reducing Fat in Graham Crusts
To reduce fat in a graham cracker crust, moisten with 1 to 2 tablespoons melted butter for each cup of crumbs used. Then add just enough corn syrup or honey so that the mixture barely holds together. Press the crust into the pan.
Healthier Baked Bread
Add nutrition to any bread with the Cornell Enrichment Formula. Before measuring flour into measuring cup, add 1 tablespoon each soy flour and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and level off. Repeat for each cup of flour used in the recipe.
Watch the Fat!
Boil, steam, microwave or stir fry vegetables in your diet plan but do not use butter or oil for flavoring because this will add too many calories and fat. Instead, use seasoning and herbs for flavoring.
Do Eat Vegetable Fat
Those who eat an average of 41.7 grams of vegetable fat a day have a 22-percent lower risk of developing diabetes than those who consume animal fats. Think peanut butter, olive oil and avocados for your fat intake.
Finding Commercial Fruit Sweeteners
You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach and pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar.
Make Your Own Fruit Sweetener
If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup concentrated apple juice plus 1/4-cup granulated fructose.
When combined with water, bouillon cubes are a convenient way to add robust flavor to a variety of recipes that call for beef, chicken or vegetable stock. For a flavor boost, use the broth in place of water when cooking rice or beans. Or add it to stir-fries and reduce the amount of fat needed for cooking and to add flavor.
The Healthy Tomato
There is no need to buy fresh tomatoes to reap the benefits of lycopene, an antioxidant that may help prevent heart disease and certain cancers. Lycopene can withstand the high heat used in processing and cooking, so all canned and bottled tomato products (including tomato paste) offer the health benefits of fresh tomatoes. The body will absorb lycopene better when you eat tomatoes are with a small amount of fat, such as olive oil. See also: A Tomato a Day?
Make Homemade Ice Cream Richer and Lower in Fat
Substitute evaporated skim milk for whipping cream in homemade ice cream to cut the fat and keep the creamy taste.
Reduce Fat in Sauces
Use evaporated skim milk in place of half-and-half. Another bonus to this tip is that evaporated skim milk is not as perishable as half-and-half.
Nutritious Soup Thickener
Breadcrumbs are a quick, nutritious thickener for soup. Try whole-wheat or rye crumbs for hearty meal soups or stews. They can also be used to thicken sauces, or in sauced dishes or casseroles.
Basting Broiled Food
If you're watching calories, baste broiled food with low-calorie salad dressings.
Don't Peel Away the Nutrients
There are great fiber and nutritional advantages and almost no risk of chemical residues in eating unpeeled fruit. The FDA reports that, during annual random produce testing, 99 percent of the produce is either residue-free or well below EPA (Environmental Protection Agency) limits.
If you're watching your weight or cholesterol, you'll want to remove the skin from chicken. But don't do it until after it's grilled--the skin holds in the meat's natural moisture. Chicken grilled sans skin can quickly become dry and tough.
Add nutrition and cut down on meat consumption by substituting 1-cup of lightly sauteed, finely grated potato or carrot (or half of each) for a quarter pound of the meat.
A Healthy, Tasty Meatloaf
Choose ground round for making meatloaf - it has less fat (which would be absorbed by bread crumbs) than regular ground beef and more fat than ground sirloin, which would produce a dry meatloaf.
Salad Dressing Substitutes
Cut down on the oil content of any salad dressing by substituting up to a third of the oil with wine, vegetable or defatted chicken broth, vegetable or tomato juice, hot water, etc. Whisk the substituted ingredient into the dressing after the other ingredients are combined.
Add a drop of lemon juice to the water you cook pasta in and leave out the salt and oil.
Vinegar or Citrus Juice
Sprinkle vinegar or citrus juice on food to give flavor a wonderful boost, but add them at the last minute of cooking so the flavor stays at its strongest.
Healthier Crusts on Baked Meats
For a healthier crust on baked meats, fish and even fruits or vegetables, grease the pan with vegetable oil and add ground nuts or crumbs.
Pasta, rice, dried beans or peas and lentils are great subsitutes for meat when preparing casseroles, stews or soups. They are excellent protein sources and very economical.
Seeds, Nuts and Spices
Toast seeds, nuts and whole spices to bring out their full flavor. Cook in a dry skillet over moderate heat or on a baking sheet in a 350-degree oven, stirring frequently to toast evenly and prevent burning.
For breakfast, subsitute two egg whites to one whole egg in omelets. Eat as many egg whites as you like - they don't contain any cholesterol and are an excellent source of protein.