Quick And Healthy Kitchen Tips

In this 21st century, people are becoming more conscious about their eating habits and lifestyles. Due to the rapidly changing trends and lifestyles, people often tend to suffer from heart diseases, depression, stress, high blood pressure, and other such related problems. All these problems can be controlled if you cook your food items in healthy ways.

Healthy cooking can really help you to stay in a fit shape. Well in this article my main focus would be to tell you about some very good ways through which you can cook your food in a healthy way without compromising on the taste.

  1. Use as little salt as you can in your food. You can still maintain the taste of the recipe by adding lemon juice, herbs, flavored vinegar or different spices.
  2. Try to use less of all fats like butter and oil. While cooking, avoid saturated fats; instead use unsaturated fats like soya oil, olive oil, vegetable oil or peanut oil.
  3. As far as you can, avoid frying your food items. Instead of frying you can bake, boil, steam, grill or roast the food. This will help in maintaining the original nutrients of the food.
  4. Always avoid using too much of tomato, soya or other processed sauces because they have a high level of salt content.
  5. You will see that canned fruits and vegetables have a high sodium content, so if you want to cook a healthy dish, it is best to use fresh fruits and vegetables.
  6. Try to replace your whole milk with fat free or skim milk if you are obese or fat, this would surely help you in loosing the fat that is stored in your body.
  7. You should never cook your food more than it is necessary. Sometimes overcooking the food at high temperature can eventually destroy the nutrients present in it. Always steam or stir fry your vegetables.
  8. Always go for natural food rather than preserved or processed food items. You can use herbs, tomatoes, vinegar, salads and onions as much as you can.
  9. Add different types of vegetables in all the recipes, some of them that you can frequently use are carrots, spaghetti, peas, beans, tomato, mashed potatoes and onions.
  10. Trim all the fat from the meat items before cooking. Remove the outer skin of the chicken and turkey. If the meat dishes have chilled while kept in the refrigerator, you should always spoon off the fat from them even if it has hardened.

Use these tips in order to cook your food in a healthy way to keep your body in perfect shape.

Top 12 Healthy Cooking Tips

Every day, more and more people are in search of healthy cooking tips. It seems like today’s society is more health-conscious than it has ever been. Good nutrition does not end with simply making the “right” food choices, it is equally important that you prepare the foods that you cook in such a way that they retain their wonderful nutritional benefits. Following healthy cooking tips allows you to get the most out of your food choices for better overall health. Below are the top 12 healthy cooking tips that you can easily apply to your daily cooking routine.

  1. Use half the salt that you would usually use in your favorite recipes. Quite often you will not even be able to notice a change in taste. You may want to also consider replacing salt with a spice or herb, citrus peel or juice and don’t forget about flavored vinegar. Onion or garlic powder (not salt) work suburb as a salt alternative in sauces, soups and on meats. Experiment with your seasonings! Try mixing paprika, garlic powder, onion powder, and parsley flakes together, you may find that you never want to use salt again.
  2. When stir-frying or grilling, use non-stick pans or veggie spray. You can also lightly coat your wok with olive oil for a healthy stir-frying choice.
  3. One of the most important healthy cooking tips is to cook in a way that allows you to retain the most nutritional value. Vegetables should always be steamed instead of boiled and avoid cooking them at high temperatures unless you are doing a very quick stir-fry. Also, do not cook vegetables for extended periods of time. Liquid and extended heat will leach valuable nutrients out of your vegetables.
  4. Use a lot of vegetables in your cooking. Experiment with different vegetables that you may not usually use in salads, stews, and soups. Yellow and red peppers are ideal to really rev up the flavor of any dish. You want to add as many vegetables to your diet as possible. Fruit chutneys and salsas are fabulous toppings for poultry, meat or even wheat pasta in place of sauces or gravies.
  5. One of the easiest healthy cooking tips to follow is to use low-fat alternatives in your recipes. Low-fat sour cream, cheese, and salad dressing are good places to start. Also, try using a couple of egg whites in replace of a whole egg to reduce cholesterol and fat content. There are also fabulous low cholesterol egg products available that you should try.
  6. Cooking should be done with canola oil or olive oil and if there is visible fat that you can see while you are cooking, you should drain or blot it with paper towels. Before reheating soups, scrape the fat off the top first.
  7. Avoid slowly cooking meat on an open grill as this has cancer-promoting compounds and do not eat charred meat. Stir-frying, roasting or poaching are recommended methods.
  8. When you are baking homemade goodies, replace half or all of the shortening with applesauce, mashed bananas, pureed prunes or yogurt. The end result has substantially less fat and is very moist.
  9. Avoid using all-purpose flour. Soy flour is excellent for bread and biscuits or flax, whole wheat flour or oatmeal are ideal substitutes in muffins.
  10. Instead of eating cakes and cookies, eat fresh fruit desserts and choose sherbet or frozen yogurt instead of ice-cream.
  11. Add smoothies to your diet. Throw whatever fresh or frozen fruit you have handy into your blender with ice and either juice, soy or yogurt. You can get your recommended daily fruit intake in one delicious glass.
  12. The last of the healthy cooking tips on the list is to avoid canned vegetables, they usually have a high sodium content. Choose fresh options or even the frozen type that can be microwaved instead.

Make Picky Kids Eat Healthy Foods

There is nothing more bothersome – and perhaps irritating – to a parent than to have a child who is a picky eater. No matter what food they try to serve, their child refuses to eat it. Worse, some even go so far as to throw a tantrum if they don’t get the food that they like. Because of this, there is a great concern that their children are not meeting their daily requirements for the important nutrients needed in their growth and development which can only be obtained by eating a healthy diet.

If you don’t want to have your dining table turned into a battlefield during breakfast, lunch, or dinner, here are some tips that will help you get even the pickiest of eaters eating healthily.

Stimulate your child’s appetite

You can never force a picky eater to eat if he or she is not hungry. If they are still feeling full, no amount of coercion or bribing will get you to eat their snacks or consume what you have set out on their plates. The best way to get around this dilemma is by not giving your child milk, juice, or snacks one hour before a meal in order to stimulate the child’s appetite. If your child is hungry by mealtime, more likely, he or she will consume what you have served with less fuss.

Establish a routine

Another way by which you can get your picky eater to eat is by regulating their appetites. This is done by setting a fixed routine or schedule. You need to serve food at the same time daily. If you establish a routine, you are assured that your child will be hungry when he or she sits down at the dining table. Do not create distractions during mealtimes. Turn off the radio or TV set or keep their toys within reach. If you are worried about your child eating too many sweets for dessert, you should only serve cakes, pastries, and other special desserts once or twice a week. Serve only healthy desserts like fruits on a mealtime basis. Also, never use withholding dessert as a form of punishment. This will give the wrong message to the child that dessert is a special treat and will end up craving for more.

Be a little sneaky

Kids who absolutely hate vegetables will most likely not eat anything that looks green. Be a little sneaky by putting veggies and other much-hated foods into your child’s favorite dishes. For example, you can chop broccoli and green peppers finely and mix them into the spaghetti sauce. If your child hates fruit with his/her cereal, you can either put fruit slices on top of his/her cereal or you can dice them and mix them well with the cereal flakes.

Introduce new foods at the right time

The best time to introduce new foods to picky eaters is when they are hungry or rested. Children try out new dishes by smelling and tasting them. One way to entice your child to eat is by preparing the food in a way that is appealing to them. For example, you can make funny faces with fruits and vegetables. You can also serve veggie sticks with their favorite dips.

Involve your child in food purchases and preparation

Parents of picky eaters should consider bringing their kids along when they go out shopping for groceries. Let your child select the fruits and vegetables that he or she would like to eat. When you get home, let your child help you in preparing the dishes by rinsing fruits and veggies, grating ingredients, stirring sauces, and setting the table. The more involved the child is in the food preparations, the greater would be his or her inclination to try out the dish that he/she helped make.