24 October 2011

Healthy Cooking tips

HEALTHY COOKING TIPS:
The importance of a healthy diet for longevity and health, so maintaining healthy life starts with healthy cooking, healthy eating etc. The following tips could help for healthy cooking.

LOW FAT COOKING TIPS:
  • Use low fat yoghurt or skim milk as thickener for cream based recipes.
  • Instead of oil use cooking sprays.
  • Select lean meat cuts and trim the fat.
  • Instead of frying, boil or bake.
  • Instead of mayonnaise on sandwich, use low fat spreads such as sauce or ketchup.
  • Use low fat milk instead of whole milk.
  • Use non stick cookware while you cook so that you don’t have to use much oil.
  • Use fat free chicken broth.
  • Cook fish, eggs and chicken in small amount of water. The method of cooking is known as poaching.
  • Use low fat cooking methods like steaming, baking, poaching, broiling, grilling or sautéing.
  • Use olive oil for medium cooking or for salad dressings.
  • To prevent excess oil absorption, remove and drain on kitchen napkins.
COOKING TIPS TO RETAIN NUTRIENTS:
  • Steam or microwave vegetables instead of boiling them.
  • Avoid using copper vessels. It destroys vitamin content.
  • Avoid cooking at high temperatures; this may destroy some of the vitamins due to oxidation.
  • Wash vegetables before you chop them but not after chopping them.
  • Steaming is the good cooking technique; it retains more nutrients than boiling.
  • Use boiled vegetable water and dhal water for soups and gravies.
  • Instead of soaking vegetables, rinse quickly.
  • Boil potatoes and beetroots with the skin.
  • Instead of peeling the vegetables scrub them, as many nutrients are found in the skin.
  • Try to boil vegetables as whole and then cut it will retain nutrients.
  • Store vegetables in a refrigerator to retain vitamin content.
  • Add pinch of salt and soak vegetables.
  • While cooking do not strain starch water from rice.
  • Do not soak fruits for more than 15 minutes in water.

LOW SODIUM COOKING TIPS:
  • Limit amount of margarine and butter as they contain lot of salt.
  • Use fresh or frozen vegetables, since canned vegetables contain salt.
  • Limit intake of cheese as it contain salt, or use salt free cheese.
  • Use lemon juice, vinegar or spices to reduce need for salt.
  • Limit intake of salty processed meats.
  • Reduce use of sauces because they contain salt in high amount.
  • Limit intake of pickles as pickles contain lot of salt.
  • Don’t add too much of salt to your food.
GENERAL HEALTHY COOKING TIPS:
  • Use neat and clean tools for cutting, especially the knife and cutting table.
  • Use very small amount of water while cooking.
  • Avoid use of food colors as it raises serious health issues.
  • Use less soda or baking powder as it irritates intestine.
  • Keep the lids closed, especially in case of cooking green vegetables to preserve green color.
  • Avoid foods that are typically sprayed with pesticides.
  • Always cut as big pieces because they carry more vitamins.