3430-D Anderson Hwy.

Powhatan, VA 23139

804-598-5352  www.herbalconsultant.com

HEALTHIER COOKING TIPS

     The way we cook can make a big difference in how healthy our foods are. Frying is the worst way to cook food because it absorbs all of the fat in the pan, even when you don’t add additional fats. Baking, broiling, steaming, poaching or grilling are the healthiest techniques. Here are the methods of each:

 Broiling. To broil, place fairly thin pieces of food on a broiler rack below a heat element in your oven or oven-type appliance. This allows fat to drip away from the food.

Poaching. To poach foods, gently simmer ingredients in water or a flavorful liquid such as broth, vinegar or juice until they're cooked through and tender. Food retains its shape during cooking.

Steaming. One of the simplest cooking techniques to master is steaming food in a perforated basket suspended above simmering liquid. Using flavorful liquid or adding seasonings to the water enhances the food as it cooks.

Roasting. Like baking, but typically at higher temperatures, roasting uses an oven's dry heat to cook the food. You can roast foods on a baking sheet or in a roasting pan. For poultry, seafood and meat, place a rack inside the roasting pan so that the fat can drip away during cooking.

Grilling.  You can grill most fruits and vegetables, including summer squash, sweet onions, mushrooms, broccoli, mangoes, pineapples and pears.  Grill the fruits or vegetables until they're lightly browned. You want them to be tender but not mushy when gently pierced with a sharp knife. The key for grilling fruits and vegetables is to use low heat. Coals are ready when you can hold your hand safely about 5 inches above the heat for about five seconds.

     A few other healthy cooking tips and substitutions can save lots of calories and fat in your recipes. A few are as follows (some are adapted from the Mayo Clinic, www.mayoclinic.com):

  In most baked goods, you can leave out half the amount of sugar in a recipe without it affecting texture or taste. But because sugar increases moisture in baked goods, make sure you use 1/4 cup of sugar, honey or molasses for every cup of flour. Leaving out 1 cup of sugar cuts about 775 calories from the entire recipe.

  Two egg whites, or a quarter cup of egg substitute, are effective substitutions for one whole egg. This reduces the amount of fat and cholesterol in your recipe, without affecting taste or texture.

  To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening, and don't substitute nonfat or low-fat margarine for regular margarine. Also, most fat-free products, such as fat-free sour cream or cream cheese, contain large amounts of water. Using these products could leave your baked goods flat or runny.

  Olive oil has the highest percentage of monounsaturated fat, a type of fat that may lower your risk of heart disease by reducing your blood cholesterol level. Olive oil is also low in saturated fat. Though better than other types of oil, olive oil is still 100 percent fat, so use it sparingly.

  Substitute plain yogurt in equal measurements for oil or butter in baked goods, but add 1 T. of oil for every cup of yogurt.  Applesauce or pureed fruits (peaches, pears, and prunes) are OK, but they end up drying the food more than yogurt.

  Sweeten some foods with a small amount of frozen, concentrated fruit juice instead of sugar.  This is good for other than baked goods, like in toppings or mixed into hot cereals.

  Use herbs and spices to add flavor when you reduce fats or sugar. Add dried herbs earlier in the cooking process & fresh herbs at the end, regardless of the method you’re using.

  Use salt substitutes for cooking & at the table!  (Be sure they don’t contain MSG or artificial flavorings.)  Even in baking, you can cut the salt by half in most recipes without getting poor results.

     Try making just one or two small and simple changes. You’ll love the way you feel!

MARCH IS NATIONAL NUTRITION MONTH

BACK TO NEWSLETTERS

FAVORITE HEALTH QUOTE

“Medicine being a compendium of the successive and contradictory mistakes of medical practitioners, when we summon the wisest of them to our aid, the chances are that we may be relying on a scientific truth the error of which will be recognized in a few years' time.”

- Marcel Proust.

DOLCÉ MASSAGE & BODYWORKS

offers:

Swedish Massage

Medical Massage

Ear Candling

CALL 804-234-1055 today! ~~~~~~~~~~~~~~~~~~~~~~ ACUPUNCTURE IS HERE!