Healthy foods is a very important part to your overall wellness and health. And the way you decide to cook the foods can be a huge impact on the healthiness of it. For example, you can choose between sauteing or deep frying a zucchini. These two different cooking styles completely changes its nutritional value.
Below you’ll find eight healthy cooking tips to make a lot of the things you eat much healthier.
Using a couple tablespoons of low-sodium vegetable broth can be a great replacement for oil or butter in stir fry. It will help you save you a lot of unnecessary calories and fats and it will add a nice flavor to your dish as well. For a dose of unsaturated fats, a good option would be a side salad with olive oil dressing.
- Cut the Skin
Three ounces of chicken with the skin can have about 150 calories. However, three ounces without the skin can have as low as 50 calories. Even though the skin is very tasty, it contains to the highest amount of unhealthy saturated fats. Cooking with the skin on is a good idea to help retain the moisture inside the chicken, but remove the skin when you’re done cooking.
- Add Citrus
Squeezing lemons, limes, or any other type of citrus fruit is a great way to add flavor to your meal without the fat. Use this instead of butter or salad dressing on a salad. It can also be a great alternative to sugar in many cases.
- Cut back on the Cheese
Cheese contains a lot of fat. And when you choose a cheese which has a light flavor, more cheese is needed for flavor. So it’s a better idea to get cheese with a strong flavor where less of it is needed. This can be sharp cheddar or aged Parmesan.
- Go Greek
Fat-free yogurt is a very healthy alternative to sour cream. Using this as an alternative can save you as much as 45 calories for 2-tablespoons.
- Puree the Produce
Instead of using heavy milk, cream, butter or cheese in soups, try building up the body with pureed veges instead. This will add a lot of natural nutrients such as fiber to the dish while cutting back on calories. For example, pureed carrots can add a lot of texture to spaghetti sauce, and mixing pureed beans to a soup can thicken it up.
- More vegetables
When a recipe calls for a lot of crumbled cheese such as ricotta, or feta cheese you can replace these with reduced-fat cottage cheese. This helps to cut a lot of the fat and calories while still retaining the taste, texture, protein, and calcium. This can work really well if you’re baking stuffed potatoes.
- Make your own marinade
Instead of marinating lean meats in oil-based dressings, try marinating them in vinegar and citrus combos. Fruit juice and wine can also be used as an alternative. These help to soften and make the meat more tender. A nice tip for flavor is to season it up as well with a mix of herbs and spices. It’s also a good idea to cut the meat into strips to let the marinade have a better effect.
I hope you were able to see how easy it is to cut back on high amounts of fats while retaining a lot of the nutritional value. It’s also a great idea to get creative in the kitchen and see what other tasty recipes you can come up with!