Besides eating less to control our weight, we can also prepare our food in such a way as to minimize empty calories and at the some times add nutrition as well as taste.
Herewith several easy cooking methods that can promote healthier eating from the desk of Dr. Robert Sheeler, Medical Editor of the Mayo Clinic Health Letter.
• Invest in nonstick cookware — Instead of pouring oil in a pan, use nonstick cookware and vegetable cooking sprays. One tablespoon of vegetable oil has 120 calories and 14 grams of fat, but a one-second spray has negligible calories and less than 1 gram of fat.
• Think flavor, not fat — Sauté vegetables such as onions, mushrooms or celery in a small amount of wine, broth, water, soy sauce or Worcestershire sauce. Keep a supply of onions, fresh garlic, ginger root, Dijon mustard, fresh lemons and limes, flavored vinegars, sherry or other wines, cornstarch (to thicken sauces), and plain fat-free yogurt.
• Try different cooking methods — Microwave or steam vegetables. Then dress them up with flavored vinegars, herbs and spices. Cook fish in parchment paper or foil to seal in flavors and juices.
A while back I bought the Pasta Boat (Mr. Lazy Cook Cruises on the Pasta Boat) for fixing my pasta. It is also excellent for Steaming Broccoli in the Pasta Boat.
• Modify recipes — In most recipes, you can reduce sugar, salt and fat by one-third to one-half without sacrificing taste.
• Minimize meat — Decrease the amount of meat in casseroles and stews by one-third and add more vegetables, rice or pasta. Or, replace meat with beans, nuts, eggs or low-fat cheese. Buy lean cuts of meat.
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