The first food resources to address the concept of food as medicine was developed by early physicians to heal themselves. Today, scientific research has proved the role of food in our health. Proper nutrition is essential to general wellness, and we can reverse medical conditions and maintain good health by eating the right foods. In this article, you will learn how to prepare nutritious meals. You will discover the importance of a varied diet and prepare it for optimal health.
Another critical aspect of the article is its approach to cooking. It provides a holistic approach to health and well-being. This philosophy focuses on the healing power of foods and that they are essential for achieving a healthy life. Instead of fads and diets, you will be able to change your habits and make every meal count. The best part is that this program is accessible to all.
Here Are Some Healthy Cooking Tips To Consider
Keep Fats To A Minimum
To avoid hidden fats, eat lean meats and low-fat dairy products, and limit processed foods. Nuts, seeds, seafood, soy, olives, and avocado are all better selections since they include essential long-chain fatty acids and other beneficial elements. Cooking fats should be kept to a minimum, and monounsaturated oils like olive and canola oil should be used instead.
Shop For Healthy Food
Low-fat cooking starts in the grocery store:
- If feasible, use reduced or low-fat versions of milk, cheese, yogurt, salad dressings, and gravies.
- Choose skinless chicken breasts and lean meat slices.
- Limit your intake of fast foods, chips, crisps, processed meats, pastries, and pies, all of which are high in fat.
- Use cooking sprays or a tiny bit of oil with a pastry brush if you need oil.
- Instead of oil, use liquids (stock, wine, lemon juice, fruit juice, vinegar, or water).
- In sauces and soups, replace cream with low-fat yogurt, low-fat milk, evaporated skim milk, or cornstarch.
- When browning veggies, place them in a hot pan and spritz with oil afterward, rather than pouring oil into the pan first, and this lowers the amount of oil absorbed by the vegetables while cooking.
- Cooking veggies in the microwave first, then crisping them under the grill for a minute or two is an alternative to pan-frying.
- Sour cream, butter, and creamy sauces can be replaced with pesto, salsas, chutneys, and vinegar.
Retaining The Nutrients
Water-soluble vitamins are sensitive and readily damaged during preparation and cooking. To reduce nutrient losses, follow these steps:
- Many nutrients are present close to the surface of vegetables, so scrub them rather than peel them.
- Instead of boiling veggies, microwave or steam them.
- If you want to boil veggies, use a tiny amount of water and make sure they don’t overcook.
- Increase your intake of stir-fry recipes. Stir-fried vegetables are cooked fast (and associated nutrients) to keep their crispness.
Cutting Down Salt
Salt is a typical flavor enhancer, but studies show that a high-salt diet can lead to various health issues, including high blood pressure. The following are some salt-reduction suggestions:
- Don’t just add salt to your cuisine without tasting it first.
- Close to the conclusion of the cooking period or cooked veggies, a drop of olive oil, vinegar, or lemon juice can enhance flavors in the same way that salt can.
- Opt for fresh or frozen vegetables because canned and pickled veggies are sometimes packaged with salt.
- Limit your intake of salami, ham, corned beef, bacon, smoked salmon, frankfurters, and chicken loaf, which are high in salt.
- Reduced salt bread and breakfast cereals are good choices. In the diet, bread and cereals are vital sources of salt.
- The best salt is iodized salt. Plant foods are a vital source of iodine in the diet. However, there is growing evidence that Australian soil is deficient in iodine and that plants cultivated in it are also deficient in iodine. The demand for iodized salt is minimized if you eat fish at least once a week.
- Processed foods high in salts, such as flavored quick spaghetti or noodles, canned or dehydrated soup mixes, chips, and salted nuts, should be avoided.
- Although margarine and butter include a lot of salt, salt-free alternatives are available.
Culinary herbs are leafy plants that enhance the flavor and color of various dishes. They’re also high in Phyto-oestrogens, which protect your health. Herbs can often take the place of salt and oil in recipes.
- Herbs have a delicate flavor, so add them in the last few minutes of cooking.
- Fresh herbs have a more robust flavor than dried herbs. On average, one teaspoon of dried herbs equals four teaspoons of fresh herbs.
- Herbs can be used in soups, bread, mustards, salad dressings, vinegar, desserts, and drinks, in addition to beef meals.
- Herbs like coriander, ginger, garlic, chili, and lemongrass work particularly well in vegetable-based stir-fry recipes.
How To Make Healthy Sandwich?
To make a sandwich even healthier:
- Switch to wholemeal or wholegrain bread with less salt.
- High-fat spreads, such as butter or margarine, should be avoided. If your sandwich already contains a few beautiful things, you won’t miss the butter.
- Fill your salads with a variety of vegetables or salad ingredients.
- Spreads high in saturated fat, such as butter and cream cheese, should be avoided. Substitute a thin spread of peanut butter or other nut spreads, hummus, low-fat cheese spreads, or avocado in their place.
- Reduced-fat components, such as low-fat cheese or mayonnaise, should be used wherever possible.
- Reduce your consumption of processed meats. Use fish like salmon, tuna, or sardines instead.
- Baked beans and toasted sandwiches are a delicious combination.
General Suggestions For Healthy Cooking
Healthy cooking methods include:
- Foods can be steamed, baked, grilled, braised, boiled, or microwaved.
- Recipes that call for you to deep fry or sauté in animal fat should be modified or eliminated.
- Use non-stick cookware instead of extra oils and butter.
- Don’t salt your meal while it’s cooking.
- Remove the skin of the bird and trim the fat from the flesh.
- Increase your intake of fresh vegetables and legumes.
- Increase your fish intake, which is high in protein, low in fat, and high in omega-3 fatty acids.
Things To Remember
- Favorite recipes can often be altered to have a lower fat level.
- Instead of deep-frying your meal, steam, bake, grill, braise, boil, or microwave it.
- Cook with non-stick cookware.
- To keep the nutrients in your vegetables, microwave or steam them instead of boiling them.
The Food as Medicine series is a series of weekly workshops that teach the basics of cooking for your best health. These programs are not diet plans. It would help if you changed your eating habits to eat more fruits and vegetables and avoid processed foods. A healthy diet will give you more energy and a longer lifespan. The recipes in the book are easy to prepare and cost-effective. In the process, you will improve your overall health and your general well-being.