PREPARE HEALTHY MEALS

PREPARE HEALTHY MEALS:

Much has been learned about preparing healthy foods that are enjoyable, simple to prepare, and cost-effective. Many of Europe's and America's top chefs have abandoned cooking styles that previously relied on fats and oils in favor of healthier cooking methods. This "new" cuisine makes use of the cook's culinary skills to create delectable meals that highlight fruits, vegetables, and grains.

Simple yet innovative techniques can be used to modify favorite recipes to increase the nutritional value of the meal while maintaining its taste. When modifying an existing recipe, it's best to go slowly and make one change at a time. Persistence, a willingness to experiment, and a few tried-and-true hints can assist you in preparing nutritious and flavorful meals.

CHANGE IS BENEFICIAL:

Fat, sugar, and salt have recently been chastised for their roles in increasing the risk of certain diseases such as obesity, diabetes, coronary artery disease, and high blood pressure. They are, however, only "bad" when consumed in excess. The key is to use them in moderation rather than banish them from the kitchen.

Fat adds flavor, substance, and a creamy texture to foods. Sugar enhances the sweetness, crispness, tenderness, and color of the dish. Salt enhances the flavor of foods and is required in yeast-based baked goods. The art of cooking is to use the correct proportions of these ingredients in each dish. One of the more useful cooking skills is recipe modification. In some cases, increasing the fat, sugar, or salt content can make the food tastier, moister, and more satisfying than it was before.

When Should You Change a Recipe:

It can be difficult to determine whether a recipe can be modified without sacrificing taste, texture, or appeal. If you answered "yes" to any of the following questions, try modifying a recipe:

• Does the recipe contain a lot of fat, sugar, or salt? • Is this a food that I consume frequently?

• Is this a food that I consume in large quantities?

Keep in mind that not every recipe requires modification. If, for example, a particular high-fat dessert is a family favorite and is only prepared on rare occasions, there is no reason to change it.

Experiment :

Experimentation is required because each recipe is unique. A recipe can be made healthier in a variety of ways. Of course, not every experiment is successful. It may take a few tries to get the desired taste and consistency. When the modified recipe meets your standards, save it for future use. To begin, try the following five methods:

- Reduce your intake of fat, sugar, and salt.

- Substitute a low-fat ingredient or seasoning.

- Use a healthier ingredient instead.

- Modify the recipe's preparation method.

- Cut back on the amount of meat in the recipe.

Is it possible to reduce the amount of an ingredient:

Begin by reducing the amount of each ingredient one at a time. Sugar can be reduced by one-third to one-half in most baked goods without affecting the consistency or taste significantly. Because sugar increases moisture, keep one-fourth cup of sugar, honey, or molasses in baked goods for every cup of flour. To maximize the sweetness of foods, serve them warm or at room temperature rather than cold. Some spices can enhance sweetness. Cinnamon, cloves, allspice, nutmeg, vanilla, and almond extract or flavoring are all possibilities. A cup of sugar removed from a recipe saves about 800 calories. In baked goods, fat can be reduced by one-third to one-half. In a 1:1 ratio, replace the fat with puréed fruit or applesauce. Use one-half cup oil plus one-half cup unsweetened applesauce, for example (instead of 1 cup of oil). By omitting 1 cup of oil or fat, you save approximately 2,000 calories and 225 grams of fat. Another way to reduce fat and cholesterol is to replace whole eggs with egg whites or egg substitutes. Use 2 egg whites or a quarter cup of egg for each an egg. Substitute. This substitution saves about 5 grams of fat, 2 grams of saturated fat, 200 milligrams of cholesterol, and 60 calories.

Reduce but do not eliminate salt because a small amount is frequently required to facilitate the chemical reactions that occur during cooking. With yeast-leavened items, salt is always required. The saltier the food, the colder it is. Hot foods that will be chilled before serving should be under-salted. In a recipe, using half a teaspoon of salt instead of one teaspoon saves about 1,200 milligrams of sodium.

Is it possible to leave out an ingredient:

Check to see if any ingredients can be left out. Sugar, fat, and salt are likely candidates because they are frequently used for appearance or by habit. To cut back on sugar, skip the candy coatings, sugary frostings, and syrups. Although nutritious, nuts are high in fat and provide a significant amount of calories. Coconut, whipped cream, mayonnaise, butter, margarine, and sour cream are additional fat and calorie-laden condiments. Pickles, catsup, olives, and mustard all have low-calorie counts. However, because these condiments are high in salt, people with high blood pressure or heart disease should avoid them.

Is it possible to make a substitution:

Substituting lower-fat, sugar-free, and salt-free ingredients can make a significant difference in a recipe. Use skim milk instead of whole or 2 percent milk, for example. Products made from pureed prunes and apples, or mashed bananas, can frequently be used in place of butter, margarine, or oil. These ingredients can also be used in homemade baked goods or box mixes.

In cooked foods, use caution when using fat-free spreads (such as fat-free margarine or cream cheese), "artificial" sweeteners, or salt substitutes. The majority of fat-free spreads contain a substantial amount of water. This can alter the recipe's outcome by affecting the leavening or leaving the food runny. When exposed to heat, some sweeteners (such as aspartame) lose their sweetness. Some salt substitutes (such as those containing potassium chloride) can become strong or bitter when heated. For these reasons, these products should be used in recipes that do not require cooking or as condiments when foods are served at the table. In most cases, success is determined by perseverance and a dash of imagination. If one substitution does not produce the desired outcome, try another. A different substitute or a different amount of the same substitute may be more effective.

Is a different cooking method healthier:

It is critical to select a cooking technique. If you normally cook with fat, try grilling, broiling, braising, or roasting the food instead. Rather than frying, try baking in the oven. When baked, French "fries" seasoned with chili powder or oregano are both tasty and low in fat. Although stir "frying" can be a healthy cooking technique, using a lot of oil negates some of the benefits. Always measure the amount of oil to be used, or better yet, replace it with wine or broth, which adds flavor while containing little fat and only a few calories. Cooking food for the correct amount of time (avoiding overcooking) not only improves the taste but also preserves nutrients.

Many cooking techniques enable you to create more colorful, flavorful, and nutritious dishes. These are some examples:

Braising is the process of browning food and then cooking it in a tightly covered pan with a small amount of liquid over a long period at low heat.

Broiling—Place food beneath the heat source; basting may be required.

Grilling—The food is placed above the heat source; basting may be required.

Microwaving—This is a quick way to cook food that requires little liquid or fat.

Poaching—Cooking food in a liquid at a simmering temperature.

Oven roasting—Food is cooked in an uncovered pan using a free circulation of dry air until the outside is well browned.

Steaming involves placing food on a rack in a basket above a pot of boiling water. The liquid should not come into contact with food.

Stir-frying involves cooking small pieces of food over high heat while constantly stirring them. Instead of the traditional oil, use wine, broth, or fruit juice as the liquid.

Marinating food adds flavor without adding fat. Some marinating tips include piercing large cuts of meat, poultry, or fish with a fork to allow the marinade to permeate the food. Always marinate food in the refrigerator in a glass or ceramic dish. Food should never be stored in a metal container. Most marinades contain an acid base, which can react with metal and alter the flavor. Finally, a food safety tip: set aside some of the marinades before adding the meat. A marinade that has come into contact with raw meat should not be used to baste meat, poultry, or fish in the last 15 minutes of cooking. If you intend to use the leftover marinade as a table sauce, it must be boiled for 5 minutes to kill bacteria.

There is more that can be done once the food has been removed from the oven or stove. Remove the fat from pan juices, stews, and soups. Instead of butter or margarine, sprinkle vegetables with lemon juice or herbs. Before serving, remove any visible fat (as well as any skin from poultry). Cooking nutritious foods does not necessitate the use of expensive or specialized equipment. You only need a good set of nonstick pans, a skillet, a roasting pan, a baking sheet, measuring cups and spoons, and sharp knives to get started. When outfitting a kitchen, the primary considerations should be quality, durability, ease of use, and cost.