How To Do Simple Healthy Cooking

Healthy Cooking - It Is Easier Than You Think

Whether you are trying to revamp your eating habits to lose weight, change your diet or prevent illness - or all of the above - learning to cook healthy food is the greatest gift you can give yourself and your family.

In the long run, if you live a well-rounded life, exercise appropriately, and maintain a healthy diet, you should be able to avoid many of the diseases and conditions that plague our society today.

Part of a healthy diet is learning to cook foods in a manner that induces health and vitality and even though I am an advocate of cooking most things from scratch, even for the busy person with 'no time to spare', there are still healthy alternatives to improve the quality of what you eat without paying a fortune or spending your life in the kitchen.

courtesy morguefile.com
courtesy morguefile.com

Simple Cooking Techniques

The video Healthy Cooking - Top 10 Tips - Nutrition by Natalie illustrates several of the ways that you can learn to cook a healthier way. There are also many other cooking and health tips on countless subjects by Natalie that spell out quite logically and easily some ways to improve diet and cook in a healthier fashion.

Anyone can change to a healthier way of cooking overnight and it doesn't really require a great amount of skill or research - just start small and see what works best for you. In the long run, any changes you make will have a positive reward.



TIPS FOR HEALTHY PREPARATION OF FOOD

  • Steam vegetables whenever possible - you retain more of the food's nutrients
  • Incorporate nuts and whole grains into your recipes
  • Substitute olive oil or canola oil over other oils and fats
  • Keep salt to a minimum in recipes - usually the full amount is way more than necessary
  • Substitute honey or other sugar choices instead of sugar
  • Use unbleached flour at the minimum and learn to use it in everything
  • Add other enriched flours such as oat or wheat to recipes
  • Always trim the fat from meats
  • Whenever you can, remove the skin from chicken or turkey
  • Use junk food sparingly - there is next to no nutritional value in it
  • Fresh over canned, frozen over canned whenever possible
  • Avoid processed foods - beware of additives, sugar, white flour
  • Organic versus non-organic - personal choice and if you can afford it go organic
  • Use more fruits and vegetables - keep as close to their natural state as possible
  • Use more herbs and spices (fresh and dried) rather than salt
  • Use vegetable broth for soups but check sodium content
  • Make beef, chicken, fish, or vegetable broth from scratch - freeze extra

Make These Things Yourself

In this day and age of processed foods and anything and everything at our fingertips, I know it seems sometimes tempting but making these things from scratch yourself is not that time consuming and really DOES ramp up the nutritional value. You know what you are eating and you can control calories, fat, cholesterol, sodium intake, etc.

  • Soups - most prepared soups are loaded with extra calories, cream, salt
  • Breads - most have many ingredients you can't even identify and extra sodium for flavor
  • Desserts/Baked goods - the only way to control calories and fat in desserts or baked goods is to know what the content of the finished product contains
  • Cereals - oatmeal is still one of the healthiest things you can eat - or make other whole grain cereals or baked granola
  • Italian/Mexican/Chinese or other ethnic foods - there are millions of recipes out there and preparing them yourself lets you decide what goes into them
  • Lunch meat - you can eliminate lunch meat and all its additives entirely by cooking ahead - roast, chicken, ham, etc cooked from scratch makes an excellent substitute
  • Fruit and vegetable snacks - instead of chips or sweets - these add necessary nutrients to your diet and require relatively little preparation. They travel well and can be eaten easily
  • Tea or homemade broths as a substitute for soda or caffeine

 

More Tips on Cooking Healthier

Simple things that you can do to lower calories, reduce fat and add nutritional value:

  • Leave the peels on potatoes such as reds or Yukon for cooking - scrub heartily
  • Leave the peels on organic carrots - scrub heartily and cook as usual
  • Grow your own foods if you can - or at least some of them - healthier product
  • Skim soups after cooking to remove fat from top - place in fridge and allow to cool first
  • Drain meats after cooking - you remove as much as 350 calories in 3 T grease
  • Use center cut bacon - even healthier than turkey bacon and less sodium - less fat
  • Add applesauce to recipes to substitute for butter or fat ingredients
  • Substitute honey or stevia for sugar in recipes
  • Use non-fat plain yogurt instead of sour cream or mayo - also makes a great cheesecake
  • Add vegetable purees to soups, baked goods, or serve with meats
  • Find out what makes up the food you eat - find more nutritional recipes
  • Cook low-sodium hams or products
  • Cook with products containing no artificial ingredients or hormones
  • Use dried beans and cook from scratch - add to soups or serve instead of rice
  • Use wild rice or brown rice instead of white rice
  • Use whole wheat or enriched pastas rather than traditional
  • Eat at least 1 vegetarian meal per week

 

How to Find Healthy Recipes

I am a great fan of Cooking Light - the magazine as well as the cookbooks.

I also have another favorite cookbook which is The Best Light Recipe, authored by the folks at cooks.com.

Of course, there is always the internet and you can find just about any recipe you could imagine geared towards any kind of diet - low-fat, low-salt, low-carb, heart healthy, etc.

There is also a great book by Jessica Seinfeld called Deceptively Delicious which gives great advice on eating and nutrition but especially on how to incorporate that into your daily life.

Let's look at a comparison of a recipe - Classic Chicken Enchiladas versus Light Chicken Enchiladas.

Chicken Enchiladas - Classic versus Light

 
CLASSIC 
LIGHT 
Calories
580 
350 
Cholesterol
110 mg 
65 mg 
Fat
34 g 
10 g 
Saturated Fat
18 g
4.5 g

How Did They Do It?

(The Best Light Recipe Cookbook)

  • Using low-fat cheddar or other cheese
  • Using less cheese than the traditional recipe
  • Warming tortillas in microwave or oven - sprayed lightly with vegetable oil spray rather than heating them in oil
  • Using boneless, skinless chicken rather than chicken thighs with more fat
  • Using sauce to poach the chicken rather than frying, sauteing or roasting

As you can see by the above statistics, the recipe is now a healthier way to serve an old favorite. A good way to consider recipes is to look at different cookbooks since they now mostly list all the statistics, and then decide on which ones are healthier and will help you attain your personal dietary and cooking goals. There are many, many classic recipes that have a healthier counterpart - you just have to look until you find one that works for you.

Summing It Up

Getting back to basics is a great way to eat healthier and find new ways to cook healthy food - eating healthier doesn't have to be any less palatable either.  You can still enjoy your cake and eat it too, so to speak!  By finding healthy alternative recipes to classics, I am able to feel good about cooking for family, friends and myself - it makes me feel good that I am serving things that not only taste wonderful but also are better for us! 

There are many other helpful hints on the video above such as adding vegetable broth to soups to replace cream in the recipe, adding flaxseed for a bit of the flour in baked goods, and the baking directions for substituting honey for sugar, as well as yogurt for sour cream and/or mayonnaise. It also gives the proportion for replacing butter and fat in a recipe with applesauce as proportions do matter. 

Try some of the new light cooking magazines or cookbooks - even get them from the library and puruse them for ideas.  Compare them with 'traditional' cookbooks and see what ideas you can come up with for new and exciting recipes.  There is a fountain of information on the Internet as well and I think that is the greatest gift of all - being able to search and come up with a healthy recipe that works or making it work!

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Comments 27 comments

akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thanks for stopping by, Faye - it's an ongoing science in my mind!


creativeone59 profile image

creativeone59 6 years ago from Gold Canyon, Arizona

Hey, thanks Audrey, for this hub on healthy cooking, I sure do appreciate it. I use any help I can get, even though I try on my own. Thank you for sharing. Godspeed. creativeon59


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thanks so much, Gus! You are too danng funny!


GusTheRedneck profile image

GusTheRedneck 6 years ago from USA

Hi Audrey - 31 March 9:08PM - I got the word that this was in the 4th contest deal. They have a panel selected that does all the voting, so let's hope that they really like this article as much as everyone else liked it, typo or no typo. Shoot - you cannot be any kind of writer unless you come up with a typo or two from time to tym !

Gus :-)))


akirchner profile image

akirchner 6 years ago from Central Oregon Author

So sorry - have to apologize to everyone because I noticed that in my table - I had a typo! Good lord - what kind of a writer or transcriptionist am I? Please - ya'll, if you find my fingers have strayed from the keys - slap me up side the head. I do read and re-read but sometimes I miss things!


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thanks Raymond - I have heard the thing about apple cider vinegar and honey and a lot of folks swear by it! As always, thanks for stopping and commenting!


Raymond Tremain profile image

Raymond Tremain 6 years ago from Metro Manila Philippines

Not many people take care of their bodies, don't they know that we only get one body in our life time.

I eat greens, pasta, NO meat as now adays you don't know what sort of Chemicals are feed to the animals, the greens I buy are organic.

I use crystal salt it is better than table salt.

I cook with grape seed oil.

I have brown sugar.

Well I am a vegatarian. and I make sure my body is in top spot.

I have honey each morning as this helps to diguest food,

if you have apple cider and honey, 1 teaspoon cider,1 table spoon honey each day in a glass of warm water,you will find that you will be in a better health condition.

to help stop hiccups drink slowly warm water with 1 teaspoon of apple cider.

This is a good hub.


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thanks so much, James for commenting! Glad to be of help - cooking healthily is one of my many passions.


James A Watkins profile image

James A Watkins 6 years ago from Chicago

Excellent Hub! I picked up some nice items here to eat more healthily. And I love nuts with virtually everything.


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thank you, Moneyglitch for commenting - and yes, one cannot have enough 'tips'!

Gracenotes, awesome on the singing - the one thing I cannot do musically I'm afraid. Ah the mals....yes - they are my adventure!


gracenotes profile image

gracenotes 6 years ago from North Texas

akirchner,

I like to think of myself as a musician! Singing is my thing.

I see that you have malamutes, and I am interested in some of the adventures you've enjoyed (or not enjoyed!) with them.


Money Glitch profile image

Money Glitch 6 years ago from Texas

Congratulations on your win of the daily, it is always good to know additional tips on healthy cooking. :)


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thank you gracenotes - that is so sweet! I love him, too! Thanks for commenting and you must be a musician?


gracenotes profile image

gracenotes 6 years ago from North Texas

Very nice hub. I plan to check out some of your recipes, by the way. Congratulations. I like your dog too.


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Pamela99 - thanks so much for commenting - cooking is one of my many passions and I love to share it. I'm not sure what I won yet but I will have to check it out!

Elayne001 - thanks so much for commenting as well. It is a favorite hobby of mine so it makes it easy to think about!

Michael Jay - thanks to you for commenting as well!

Drbj - Don't give up - it is always worth plunging back in again and trying new things!

Grants World - thanks for commenting! I actually had just a few notes on it because I believe so strongly in cooking from scratch - it just sort of developed for me! That is the best kind of hub to have sometimes.

pakpub - thanks so much for commenting - I still don't know what I won so now I must find out!


pakpub profile image

pakpub 6 years ago from Ohio

Nice hub with a lot of info. Thanks for sharing and congratulations.


Grant's World profile image

Grant's World 6 years ago from Canada

A lot of useful information.You obviously spent a lot of time developing this Hub. Congrats on your win.

G.


drbj profile image

drbj 6 years ago from south Florida

I'd love to cook and eat more healthier, but it always seems to take more time than I want to spare.

So thanks for the information. I'll try once more.


Michael Jay profile image

Michael Jay 6 years ago

Congratulations! This is a very useful and informative article. The effort of putting these details together is really great.


elayne001 profile image

elayne001 6 years ago from Rocky Mountains

Kudos on your winning hub. It is well thought out and put together. Very useful information.


Pamela99 profile image

Pamela99 6 years ago from United States

Congratulations on your win. This is a very good article. You added a lot of extra little information that is good to know.


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thanks, Shellie for commenting - and I love them too - good for you and all that and they actually are great for things like tarts and cheesecake crusts; adding that little extra protein is a good thing!


theherbivorehippi profile image

theherbivorehippi 6 years ago from Holly, MI

Fabulous Hub! I'm glad you mentioned to add nuts to dishes....I add nuts to everything! Salads, stirfry, whatever....I like the texture!


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Welcome Sandyspider - it's what I do (and all the other stuff) - I need to give up sleep!


Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

Thanks for the cooking tips.


akirchner profile image

akirchner 6 years ago from Central Oregon Author

Thanks as always, Darlene! You are too kind.


Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

Excellent article my friend, I enjoyed reading and learning from this well organized and fantantac hub.

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