Sometimes it’s not what you cook, but how you cook it.
Healthy eating is one thing. Healthy cooking is another. Here are some tips to help you make sure your cooking is as healthy as your food selection.
Stir-fry
- Use a wok to cook vegetables, poultry and seafood in vegetable stock, wine or a small amount of oil.
- Avoid high-sodium seasonings like teriyaki and soy sauce.
Roast
- Put a rack in the pan so the meat or poultry doesn't sit in its own fat drippings.
- Instead of basting the meat with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice.
- When making gravy from the drippings, use a gravy strainer or skim ladle to remove the fat.
Sauté
- A pan made with nonstick metal or coated with a nonstick surface is a terrific investment, because it lets you use little or no oil without having food stick.
- When necessary, use liquid vegetable oils that have no more than 2 g of saturated fat per tablespoon.
Steam
- Steam vegetables in a basket over simmering water. They'll retain more flavors and won't need any salt.
Flavor
- Flavor foods with herbs, spices, and other low-fat seasonings instead of using rich sauces and gravy.
Substitute
- Try some lower-in-fat substitutes such as low-fat cheese, salad dressing and evaporated skim milk.
- Low cholesterol egg products can also be effective. Use two egg whites instead of one whole egg to significantly reduce the fat and cholesterol content of some baked goods.