Tips for Cooking Healthy and Quick Meals

02/08/2011

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  1. Preserve the nutrients and colors in veggies. Cook them quickly by steaming or stir‐frying.
  2. Add more raw, fresh veggies to your plate, adding lots of COLOR!
  3. Use herbs, lemon/lime juice, tomatoes, onions and/or fat‐free or low‐fat sauces or salad dressings for better health, especially if you have high blood pressure or high cholesterol.
  4. Use your time and your freezer wisely. When you cook once, make it last longer by preparing enough for several other meals. Freeze it and have a ready‐made healthy treat for the next time you are simply too tired to bother.
  5. Get out the crock pot! This is an invaluable time saving tool.
  6. A smoothie can cover a multitude of needs. Throw a banana (you can keep them in the freezer for weeks) into your blender along with frozen berries, kiwi or whatever fruit is around, some orange or other juice, and a nice nut, rice or soymilk. You can get 4–5 servings of fruit in one glass of yummy shake. Try getting your loved one to sip on a smoothie. It’s easy, cool, refreshing and healthy.
  7. Prepared seasonings can have high salt content and increase your risk for high blood pressure. Replace salt with herbs and spices or some of the salt‐free seasoning mixes. Use lemon juice, celery or citrus zest to add flavor.
  8. Canned, processed and preserved vegetables often have very high sodium content. Opt for frozen veggies whenever possible. Compare the sodium content on the Nutrition Facts label of similar products (for example, different brands of tomato sauce) and choose the products with less sodium.
  9. Prepare muffins and quick breads with less saturated fat and fewer calories. Use three ripe, very well‐mashed bananas to replace 1/2 cup butter, shortening or oil; One cup of applesauce or prune paste can replace one cup of these as well.
  10. Replace high cholesterol eggs with flax seed! Three tablespoons of ground flax seed simmered in 6 tablespoons of water for 1 minute will yield 2 eggs. Plus you get the added benefit of Omega 3 Fatty acids and fiber!
  11. Choose whole grain for part of your ingredients instead of highly refined products. Use whole‐wheat flour, oatmeal and whole cornmeal. Whole‐wheat flour can be substituted for up to half of all‐purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup unbleached wheat flour and 1 cup minus 1 tablespoon whole‐wheat flour.
  12. Cashew nuts and tofu are excellent substitute ingredients to use for a base in all your gravies, milk‐based desserts, such as cheesecake, and creamy soups.
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