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Healthy cooking tips

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Invest in a set of cookware that has a non-stick finish.

Green leafy vegetables should not be cooked in acids like lime or tamarind, as the olive green color of the green vegetables indicates difficult absorption of the nutrients form green vegetables.

Onion should be cut and kept for at least 10 minutes before serving as oxidation helps quercetin to get activated.

Steam or stir-fry veggies to preserve color and nutrients.

Scrub vegetables rather than peel them, as many nutrients are found close to the skin.

Vegetables should not be over-cooked. The more they are cooked, the less nutrition you will get from them.

Green leafy vegetables should not be cooked in acids like lime or tamarind, as the olive green color of the green vegetables indicates difficult absorption of the nutrients form green vegetables.

Use herbs and spices to replace salt and lemon juice, citrus zest or hot chili to add flavor.

Dried herbs are more strongly flavored than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.
Make the most of spices such as vanilla, cinnamon and nutmeg to enhance the sweet flavor without using excess sugar.
Homemade vinaigrettes have fewer ingredients and taste better than bottled ones. No need to whisk them: Just put all the ingredients in a sealed container and shake.

Always keep fats to a minimum.

Replace meat with pulses like cannellini beans, red kidney beans or chickpeas, or do a half meat, half pulses mix.

If you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush.

Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.

Remove chicken skin and trim the fat from meat.

Substitute two egg whites for each whole egg in recipes. (The cholesterol and fat are in the yolk not in the white.)

Make salad dressings with olive, walnut or pecan oil.

Add body to soups and sauces with pureed vegetables instead of heavy cream, evaporated milk, butter or cheese. This will also add fiber and nutrients to your dish for very few calories.

When a recipe calls for a significant amount of a crumbled cheese, such as feta or ricotta, substitute half the amount with reduced-fat cottage cheese.

 

 

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