Simple Ways To Cook Healthier

September 28, 2018

© Marian Vejcik | Dreamstime

There is a big misconception that cooking healthy means eating bland food. But it is very easy to make what's good for you taste great, too! When it comes to cooking healthfully, a lot of focus goes into choosing good ingredients loaded with the nutrients you and your family need. But the truth is, the way you prepare food can be just as important as what you buy. Boiling and overcooking certain vegetables not robs them of vitamins, minerals, and antioxidants, but leaves them tasting horrible!  So get into the habit of steaming them. Use a steamer basket and a timer. Check spinach and other fast-cooking greens after 5 minutes of steaming, diced or shredded veggie pieces after 10 minutes, and denser vegetables, such as whole carrots or potatoes, after 20 minutes. You can also steam vegetables in a microwave using just 1 to 3 tablespoons of water to preserve nutrients. Before you reach for the salt shaker, taste your food. In many instances there is no need to add it. Also be aware of hidden salt found in barbecue sauce, ketchup, and soy sauce. Instead, reach for more healthful flavor enhancers such as a squirt of lemon or lime juice on vegetables, a splash of balsamic vinegar in stews, or a sprinkling of oregano or cumin on meat, poultry, and seafood. Fry in the oven instead of the pan. Food soaks up oil as it fries. Try switching to “oven frying,” which uses little oil but still delivers a “fried” crunch. First, coat the food in something crispy that also adds nutrients and contains fewer calories, such as whole-wheat panko crumbs or a mix of crushed bran flakes and corn flakes. Then spritz the food with cooking spray or a drizzle of oil, and bake.

SOURCE: Consumer Reports

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