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Eating healthy food doesn’t mean switching to salads. Healthy cooking is easy because in many cases, you can can change the recipes so they offer a healthier alternative.
It’s a good idea to minimize ‘hidden fats’ by choosing lean meats and reduced fat dairy products. Processed foods can also have lots of hidden fats. Dietary fats are best when they come from the unrefined natural fats found in nuts, seeds, fish, soy, olives and avocado because this fat is accompanied by other nutrients. A little oil added on the food can be a good thing. If you add one spoon of oil to vegetable dishes it will help your body absorb fat soluble vitamins and antioxidant phytochemicals.
Low fat cooking begins when you are shopping:
- If you need to use oil, try cooking sprays or apply oil with a pastry brush.
- Cook in liquids (such as wine, lemon juice, fruit juice, vinegar or water) instead of oil.
- When a recipe calls for cream as a thickener, use low fat yoghurt, low fat soy milk or evaporated skim milk.
- When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables (such as mushrooms) can absorb during cooking.
- When serving meat and fish, use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.
Water soluble vitamins are delicate and easily destroyed during preparation and cooking.
Salt is a traditional flavour enhancer, but research suggests that a high salt diet could contribute to a range of disorders including high blood pressure.
- Don’t automatically salt your food – taste it first.
- Add a splash of olive oil or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavours in the same way as salt.
- Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
- Limit your consumption of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.
- Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.
- Iodised salt is best. A major dietary source of iodine is plant foods. If you eat fish regularly (at least once a week), the need for iodised salt is reduced.
- Avoid salt-laden processed foods, such as flavoured instant pasta, canned or dehydrated soup mixes, chips and salted nuts.
- Margarine and butter contain a lot of salt.
- Most cheeses are very high in salt so limit your intake or choose lower salt varieties.
- Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.
- Use herbs, spices, vinegar or lemon juice to reduce the need for salt.
Culinary herbs are leafy plants that add flavour and colour to all types of meals. In many cases, they can replace the flavour of salt and oil. Remember:
- Herbs are delicately flavoured, so add them to your cooking in the last few minutes.
- Dried herbs are more strongly flavoured than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh herbs.
- Apart from boosting meat dishes, herbs can be added to soups, breads, mustards, salad dressings, vinegars, desserts and drinks.
- Herbs such as coriander, ginger, garlic, chilli and lemongrass are especially complimentary in vegetable-based stir-fry recipes.
To make a sandwich even healthier:
Most restaurants, delis, and fast-food places serve portions that are much too large for a single person and single meal - and people usually continue to eat, even after they're full. Whenever possible, choose the smaller sandwich, serving, or option, or share a meal with a friend. You can always order more or have a snack later if you're still hungry.
Got the munchies? Try these healthy alternatives to common snacks:
They are never the healthier choice. While a chicken or fish sandwich may seem healthier than a hamburger, it's not if it has been fried in oil. Avoid fried chicken or fish sandwiches, french fries, and other fried foods when possible. If you really can't resist the urge, think small and order the smallest portion or share a serving with a friend.
Add vegetables and fruit to a meal to satisfy hunger, reduce calories, and increase nutrition. Order a half sandwich and salad instead of a whole sandwich at your favorite restaurant or ask them to add extra veggies and a little less meat to your favorite sandwich at the local deli. Choose a side of vegetables instead of macaroni and cheese or a fruit cup instead of cookies at the cafeteria.
Sodas, cool-aid, and fruit 'drinks' give you nothing but extra calories. Drink water, milk, or juice for fewer calories and more nutrients. If you are really craving caffeine or the taste of something sweet, try switching to a diet soda or tea or coffee with artificial sweeteners.
Whether it's an extra portion or extra toppings, 'extras' can make a healthy food choice higher in calories and fat. Salads, baked potatoes, turkey, lean chicken sandwiches, and even hamburgers can be pretty healthy as long as you don't smother them in dressings, cheeses, and the like.
So you don't have time to cook three healthy meals a day? How about cooking three healthy dinners in one day? Next time you're cooking, make extra servings and freeze or refrigerate for lunch or dinner later in the week. Just be sure to store the food properly.
Does your cafeteria only offer doughnuts for breakfast? Is the only snack machine in your school filled with potato chips and cookies? Bring healthy alternatives to work or school to cut down on calories and give yourself more choices. Bring low-fat muffins or bagels for breakfast. Make your own sandwiches or bring leftover meals for lunch. Or if you don't have the time, stock up on healthy snack foods at the grocery store and bring them to work or school.
When shopping and cooking, choosing foods that are whole or less processed usually leads to better nutrition. For example, try fresh vegetables instead canned or frozen (when possible), brown rice instead of white, wheat bread instead of white bread, and whole grain pastas and cereals.
Here is a list of Healthy foods recipes.
Healthy and organized eating can make a big difference in your life. Healthy foods will make you full of vitality.
1 cup wild rice
2.5 cups water
½ teaspoon curry
¼ teaspoon sea salt
1 teaspoon organic herbal blend
1 tablespoon olive oil
½ cup coarsely chopped walnuts
Soak the rice in a bowl of water for about 4 hours.
Cook the rice with water - in a pot without a lid – make sure you cook it for about ½ hour. Add spices and oil. Cover and cook for about 2 hours.
1 cup of rice
2 cups water
1 onion, chopped
1 grated carrots
1 tomato, chopped
1 / 2 cup garden peas
2 tablespoons chopped parsley
1 teaspoon canola oil and cold pressing
1 teaspoon sea salt Atlantic
1 / 2 teaspoon ground black pepper
Lightly fry the onions in oil.
Add the remaining vegetables and fry while mixing them once in a while on a low gas in a covered pot for about 3-4 minutes. Add rice, water and spices
Bring it to a boil and continue to boil without the lid until the water reaches the height of the dish. Cover, lower the gas and cook for 45 minutes. 
The recipie is based on the sprouts salad attainable in nature stores:
Mix Alflfa sprouts with sunflower fenugreek - according to the desired amount
1 tomato sliced to eights
1 grated carrot
1 / 2 of sliced red onions
1 teaspoon of chopped organic parsley
Lettuce
Sauce: 2 tablespoons olive oil, 1 / 2 lemon, 1 / 2 tablespoon balsamic vinegar, 1 / 2 teaspoon sea salt, 1 / 2
teaspoon sea salt, 1 / 2 teaspoon sugar, 1 clove of garlic, crushed. Mix all the jar and pour over the salad.
This is the appropriate amount of sauce for 4-5 servings.
It is an established fact that if you want to eat healthy and be fit, you should do your own cooking. No restaurant really cares for your health. Even food sold at a premium as "healthy food" is bad for you. So if you don't cook, start doing it immediately. And while you are at it, here are a few tips that will make your food healthier.
1. Increase the content of vegetables in your food and reduce the content of meat, especially red meat.
2. Buy whole wheat bread or multi grain bread instead of eating white bread.
3. Avoid eating white flour items like pao or bhaturas or pastas. Focus on whole wheat items like chapati and brown rice.
4. Try to bake, boil or stir fry your food and avoid deep frying. If you have to deep fry, always blot out the excess oil on a tissue paper before consuming the food.
5. Keep salt and spices to a low in your food.
6. Use paneer instead of processed cheese. If you have to use cheese, go for a low fat and low carb variety.
7. Buy double toned milk for all your dairy requirements.
8. Slowly reduce the amount of fat and sugar used in cooking.
9. If making a dish out of fruit, use fresh ones instead of canned items.
10. Use cardamom, cinnamon, vanilla and nutes in the dishes that require sugar. This will help in cutting sugar content in your food.
11. Dress your salads in a little rock salt and lemon instead of using creamy dressing that are high in calories.
General suggestions
Low fat cooking
Retaining the nutrients
Cutting out salt
Herbs
Sandwich suggestions
Other tips
