Healthy Cooking: How to Cook Without Fat and Salt and Make it Delicious

For cooking without fat and salt, you need the right pan.  A large non-stick skillet with a glass cover is perfect for this purpose.   It should be deep and hold at least 6 quarts.  A pan like this will make all the difference in the world.  You will be able to cook for 4 people or more and most of the meal will be cooked right in this pan.

The secret here is to cook at low temperatures, longer cooking times, using the natural moisture in the foods as a steaming method.  Foods that you wish to brown and cook for less time can also be done, it is just a matter of timing.   Meat may take longer to cook than vegetables.  Onions and garlic may be used to season and provide base for cooking other items because they release their moisture easily.

The two reasons that I want to lower my salt and fat consumption are: 1. The doctor has ordered it due to high blood pressure and overweight. 2. I want to control my blood pressure, edema, and weight.

Salt is a flavor enhancer but it contains sodium which is not good for you in large amounts. But salt is necessary for life functions of the body and should be consumed in recommended daily amounts.

The problem is, that most foods contain salt, and there is no reason to add salt to your food except that salty foods may taste better. How can you make food taste better without adding salt?

Although there are many functions of the body that require fat, the type of fat and the amount of fat are big concerns. The fat from meats is not good for you in large amounts. Some is ok and the type of fat consumed has various benefits. For example, the fats found in oatmeal are extremely beneficial to you and you should eat some of these every day. Fats contained in meats are not as healthy and should be reduced whenever possible. Trim fat from steak and roast, but add olive oil to salads and for cooking if you choose because it has some benefits in being consumed in small quantities.

Calories from fat are high. A small portion of meat fat will have a lot of calories. The calorie content from lean meats can be fairly low and so on a calorie restricted diet, a larger portion is ok because it has lower fat content and lower calories.

Compare ground beef to chicken breast:

Lean ground beef 4 oz 80% lean: 280

Chicken breast 4 oz boneless skinless: 110

So if you choose carefully, you can increase your portions and decrease your calories at the same time.

Flavor and taste are important in eating. You don't have to sacrifice flavor and taste in cooking without salt and oil. You do have to change some things.

Please check out MrsDash. This brand has lots of varieties and you should try several, I like the Table Blend that can be used like table salt, and Southwest Chilpote, Original Blend is a very good one as well. These salt-free blends are wonderful.

Now before you pooh pooh the idea, read on. One of my favorite ways to add flavor to a dish is to use hot sauce. Now mind you, I am not a fan of hot. If you add just a couple of drops to a bowl full of food, you will be barely able to discern the heat, yet you will be amazed at the difference in the taste. My favorites are green jalapeno, red Cock Sauce, and any kind of Chipolte. These used in moderation tend to change the flavor and taste completely of your foods.

Another great item to use as a flavor enhancer is Basalmic Vinegar.  Use it sparingly and try it on a lot of different things.   You will be surprised at how many things it works in.

You may use any and all of your favorite herbs to flavor with, some popular and tasty ones that you are no doubt familiar with are:

• garlic greens
• garlic
• greenonion/shallots
• chives
• parsley
• mushrooms
  
• Be sure to add anything to the list that you commonly use.
  

Ingredients for Low Fat Low Salt Vegetable Rice Dish

• Brown Rice 2 Cups Cooked
• Savory Herbs:
• 2 Yellow or White Onions Coarsly Chopped
• Green Garlic Tops or green onions or chives
  
• Mushrooms About 1 cup sliced
• Add other herbs to taste.  (parsley, fresh basil, or whatever you like)
  
• 8 Ounce Chicken Breast 1/2 inch or larger cubes
  
• Stir Fry Vegetables Cooked and Drained: You are not going to fry these, you are just going to heat them and cook slightly. Frozen are quick and easy, I like the ones that have red and yellow pepper, green beans, asparagus, carrots, broccoli, mushroom, etc. I like to cook them in the microwave, because they come out perfect.

Prepare Brown Rice in a rice cooker about 40 minutes before serving.

In a large skillet, Place two onions chopped. Add any savory ingredients at this time,cook covered on medium low heat for 30 minutes. This will soften the ingredients and will make several tablespoons of liquid. If this dries up, add a tablespoon of water at a time to keep the mixture moist.

Cut chicken breast into 1/2 inch cubes. Add to the onion mixture at the 30 minute mark. Cover and simmer for an additional 15 minutes.

Taste for flavor. Add a few drops of chipolte hot sauce and taste again. Add a couple of drops of chipolte hot sauce until the desired flavor is achieved.

Add mixed vegetables, My favorites are frozen mixed vegetables for stir fry.  You may precook them in the microwave for 5 or 6 minutes and then add them to the mixture, or add them to the mixture and simmer until the vegetables are done.   It is important to not overcook the vegetables, if the vegetables are overcooked, the dish is unappetizing. 

Serve by spooning a large portion of chicken vegetable mix over the rice.  About a 3/4 cup serving of rice, less or more is ok, and topped with 1  or  2 cups of vegetables. 

This makes a great hearty low salt, no fat added, meal.  

This recipe without the chicken makes a great vegetarian menal. 

Use the recipe to adapt to other cooking situations:

Start with the same plan and substitute lean pork for the chicken. Or lean beef, or turkey.

Choose completely different vegetable mixes.

Season with different seasonings this would probably be good with a curry or teriyaki sauce. There is teriyaki with very low sodium, you must search but you can find it.

Chiplote seasoning would be good with a grilled carne asada served with hot tortillas.

Mix the rice into the dish.

Add scrambled eggs to the dish.