5 Steps to Healthy Cooking
Interested in discovering healthier versions of your favourite recipes, with no compromise on taste? Then have no fear, our cooking tips are here to help you reinvent your favourite dishes in ways that will benefit your body without upsetting your taste buds, or radically changing your diet.
- Reduce Fats
When frying, use a good non-stick pan and Dry-Fry your items. Avoiding excess oil can reduce 45 calories per teaspoon in your meal. If your food is drying out, try adding a little water instead of oil. When necessary, use Fats and Oils that are rich in ‘Good Fats’ (poly-unsaturated & mono-unsaturated Fats) like Olive Oil, and always try using less than the recipe suggests.
- Reduce Salt
It’s hard to come across a recipe that doesn’t indicate the need for salt in preparation. You can try replacing the need for salt with alternative seasonings such as pepper, lemon juice, vinegar, mustard, herbs or spices. Most people are oblivious to the amount of salt that is already in dishes, and rarely add more than necessary after tasting the final dish, so allow people to season accordingly when serving.
- Reduce Sugar
Experiment in the kitchen by reducing the sugar used in your baked goods. Most cake and pastry recipes suggest a safe amount of sugar, to ensure the final product will be satisfactory, but feel free to challenge the amount of sugar needed by your desserts to leave an impression. Aside from delicious dry fruits and such, you can also try using jaggery or honey as a healthy, natural alternative to processed white sugar when sweetening your treats.
- Increase Fibre
Use brown, unprocessed alternatives when cooking with Rice, Pasta and Bread to increase the fibre content of those recipes. Not only does it provide benefits to your body’s digestion, it also helps make the meal more filling and satisfying. For example, try using a mixture of wholewheat and plain flour when baking, as a great way to make your dessert recipes healthier and higher in fibre.
- Increase Vegetables
To help make your vegetables an irresistible part of a meal, instead of a courtesy side-dish, try flavouring cooked vegetables with herbs instead of butter or oil. You’ll find that cooking your vegetables in the same broth as your prepared meats gives it an additional flavour that is both delicious and compliments the other aspects of the meal. You can also try replacing some amount of meat in dishes with vegetables and pulses, such as peas, beans and lentils, as a great way to help those fussy eaters from distinguishing them.