Top 10 commandments of healthy cooking


Do you constantly seek out healthy recipes online, browsing through sites and blogs for hours each week? Are you a die hard foodie, who doesn't want to compromise on the health factor of what you eat?
If you are concerned about your daily calorie intake and are routinely intrigued by terms like 'good fats', 'good carbs', and 'healthy oil', then we've got news for you. Put on your chef hat and listen up to the top 10 healthy cooking commandments that everyone must follow. Your tastebuds can thanks us later. Read on...
Go for the freshest ingredients possible: Make sure that every ingredient from the packaged masalas to the fresh herbs from the grocery market are fresh and devoid of any bad skin, odours, or moisture. Extend this to meats and vegetables as well. However, keep in mind that smelling a cabbage won't tell you if it's 'gone bad' or not.
Use limited oil: Olive oil has found its mark with health conscious people everywhere. FDA reports suggest that replacing your daily intake of saturated fat with Olive oil helps in reducing your risk of coronary heart disease. However, keep in mind that other monounsaturated oils are just as healthy, and that there isn't any scientific evidence that clearly upholds Olive oil as healthier than other nut or seed oils. The trick to using oil in healthy cooking, is to use it within set limits. Too much of, even, Olive oil can be unhealthy.
Shop healthy in order to eat healthy: When it comes to shopping for healthy food ingredients one does not need to compromise on quality. Shop healthy by preparing a grocery list for one entire week's meals. Stick to your grocery list, shop for the week's supply of healthy foods, and avoid ready-to-eat meals and processed snacks.
Go for whole grains products whenever possible: Whole grains are any cereal from which the bran has not been removed. Many of the cereal's nutrients are in the covering or the bran. If that is removed during the milling processes much of the nutrients are destroyed. Popcorns made from whole wheat, also make a very tasty and healthy snack.
Pick good fats: In order to eat a heart-healthy diet, unsaturated fats aka good fats are a must for you. These are divided into two categories - monounsaturated and polyunsaturated. Fish, corn oil, olive oil, pumpkin seeds, sesame seeds, hazelnuts and pecans have high levels of unsaturated fats in them. Oily fishes like salmon, trout, mackerel, tuna and sardines are full of omega-3 fatty acids. These are the good varieties of fats unlike the bad saturated fats found in unhealthy, deep fried foods.
You can bake healthy too: Replace half the amount of eggs used in your baking recipe with any other thick liquid in order to lower the calorie load. Try nut butter, bean or fruit substitutions instead. Substitute whole milk with tofu, hemp, coconut milk, skimmed milk or almond milk. Replace all-purpose white flour with whole wheat pastry flour. Replace some of the oil and butter content with apple sauce. You can even use almond meal or oatmeal to replace some of the flour used for dough or batter.
Invest in healthy kitchen gadgets: Invest in a microwave and air tight containers. Not only will it help in instantly heating your left over food, but the microwave also helps in cooking healthy dishes in a jiffy. Go for a hand mixer or juicer. Go for a non-stick pan. They work well with minimum amount of oil spray and washing them is far easier than heavy pans.
Choose a healthy cooking method: The healthiest food is what you cook at home with fresh ingredients and healthy cooking methods. However, please note that if for stir frying vegetables you use 5 tablespoon of oil, it can NO longer be classified as a healthy cooking method. Grilling, poaching, steaming and stir frying your food with zero or minimal oil will ensure you tantalise your taste buds without compromising your waistline.
Plan your meals: For an instant healthy meal, try and stock these food items: Cleaned and chopped vegetables, basic homemade marinara or other sauces, sliced chicken breast in different shapes such as into strips or bite-sized pieces, vegetable or chicken stock for quick soups and broths, whole grains and nuts like almonds and peanuts. These ingredients can give you quick home cooked snacks in a jiffy.
Stock your kitchen well: The most important healthy cooking commandment calls for a well stocked kitchen. Right from olive oil, low-fat cheese, salsa, whole grain cereals, fresh fruits and vegetables to eggs, lean cuts of meat, make sure you have all the ingredients stocked in your kitchen well in advance. You'll find that when you eat unhealthy food, it is mostly due to lack of healthy food around, which invariably is due to lack of time for preparation or purchase. Do the smart thing and avoid such loopholes in your diet and time management.

Share This Story

Comment On This Story


Photo Gallery

BSE Sensex
NSE Nifty