Cooking Lesson,Healthy Food Alternatives

Many would be slimmers feel that the foods to make them slim are the more costly items on the shopper list. However, this need not be true.

You can prepare inexpensive, low-calorie meals using let-overs if you hope, and still stay slim. Nor is there any need to prepare and chef an extra meal for one, You can join the family confident that you can make the similar meal with just a tiny extra calorie watching on your part. There is no need for a slimming diet to be different from or more costly than, that of your family. Eat the same meals but do avoid the high-carbohydrate and fatty foods. If you incorporate the diet into your daily pattern of living, your weight is easier to withhold.

Putting Healthy Eating Guidelines into Practice

Meats: -

Choose thin cuts of meat, such as topside, blade, rump, fillet, gravy beef, veal steaks, pork fillet and vacation lamb varieties, such as thin lamb chump. Choose the leanest mince

 Drain the fat from mince during or after cooking.

 Trim visible fat from meat before you chef it

 Keep meat proteins little (100g) and bulk up meals with vegetables and legumes, bread, rice or pasta. Cook vegetables light or steam them when possible to hold their nutrients.

 When roasting meats, trim the visible fat from the meat and place meat on a rack in a baking dish with 1-2 centimetres of water. For additional flavour add herbs and wine to the water. Alcohol is harmless when used with heat in cooking.

Cheese: - Select low fat cheeses varieties, cottage cheese or ricotta, reduced fat or low fat milk. Do not just attempt these once, as it may take a while tor your taste bud to adjust. Try low-fat yoghurt you can hardly say the difference in taste.

Oil: - Olive oil, sunflower oil, safflower oil, canola oil and grape-seed oil are good vegetable oils to pick.

Grains: - Choose wholemeal bread, pasta, flour and rise instead or white

Breakfast Cereal: - Should be high in fibre.

Salt: - Choose low salt (sodium) or no added salt products by comparing food labels and selecting products that have no added salt.

Dressings: - Make your own dressing and mayonnaise using low-fat yoghurts, buttermilk, tomato paste, vinegar, lemon juice, ricotta cheese, mustard and fruit pulp. Buy dressings labelled No-Oil or Low Fat

Margarine or Butter: - Use avocado, chutney, cottage cheese, and low-fat mayonnaise

Cream: - Use evaporated skin milk with gelatine and chill before whipping.

Sour Cream: - Low-fat yoghurt, buttermilk, evaporated skim milk or lemon juice.

Frying: - Use a non-stick fry pan and cooking spray or brush the base of the pan with oil instead of pouring oil into the pan.

Tips to help reduce your fat intake

Grilling instead of frying

Use a rack filled with a tiny water when grilling, roasting or baking meat. Marinate very thin meat in a mixture of soy sauce, wine, herbs, garlic or spices. These will prevent the meat from drying out while grilling.

Steaming

Is an ideal way of cooking most vegetables? The food is speedily chef y the steam and does not need any fat.

Microwave

Microwaving is a good way to chef. The microwave allows foods to save their flavour and moisture while they chef.

Stir Fry

Use a wok or non-stick pan. Use a spray-on oil, water, wine or stock to fry your vegetables and then speedily mix in your thin cooked meat.

Casserole

Casserole cooking is a slow, gentle soppy way of cooking that can also be low fat. Before cooing, trim the fat off the meat or skin off the chicken. Do not add any extra fat to the casserole. Allow the casserole to cool and skin any extra fat off the surface. Casseroles divided into serving sizes and frozen are ready prepared meals for people in a hurry.

Baked Vegetables

First par boil vegetables, spray with vegetable oil, place in a dry pan and chef in an oven on high until crisp.

Gravy

If you use the meat pan juices to make gravy, pour the juice into a mug and place in the freezer, when it is cold but not frozen remove the solid fat layer that forms on summit. The remaining juice can be use to flavour your gravy.

Mince

When using mince, brown it first in a dry pan and drain off the excess fat before adding the other ingredients.

Butter

Add low fat yoghurt or cottage or ricotta cheese to vegetables.

Cream

Substitute cream with evaporated skin milk or blend skim milk with ricotta cheese.

Sauces

Creamy sauces can be made with Skim milk powder in double strength that adds a creamy texture without the extra fat.

Mayonnaise

Try low fat natural yoghurt instead of mayonnaise in recipes.

Salad Dressing

Make a mixture of lemon juice, herbs, mustard and vinegar it makes a good and tasty dressing.

Avocados

Avocados have a rich and creamy texture, they taste delicious and what is more, they are good for you. Packed with vitamins, minerals and antioxidants, avocados make a great addition to a hearty diet. Make avocados part of your daily diet

 Replacement for butter or margarine on toast or crackers

 Slice and serve with fresh seafood

 Use as a topping to Mexican dishes such as tacos

 Mashed and served as a dip upon vegetable platters

 Mash and serve upon jacket potatoes

 Add to salads for a creamy taste and texture

 Add to tomato based pasta sauce.

Recipe Solutions

Buttermilk: - Plain yoghurt mixed with low fat milk

Buttermilk Alternative: - If you need buttermilk for a recipe, and need to make your own: - Pour together 1 tablespoon of each white vinegar and milk into a measuring cup, and then occupy up the rest with milk. Let stand for 15 minutes until it thickens

Cakes: -

 Cake layers are often brushed with liqueur. The best substitute is syrup or sweetened juice.

 Next time you bake a cake dust the tin with dried coconut instead of flour

 Throw in a couple of tablespoon of your favourite jam over the summit. When cooking the jam soaks through giving the cake a savory flavour.

 Every time you open the oven door the temperature of baking drops by 50% and cakes can slip I the center and others will take longer to chef

 Adding grated carrot, fruit, or chocolate, mashed banana or a can of mixed fruit salad will enhance the flavour of a plain packet cake mix

 Adding a drop of oil to a packet of cake mix will save it soppy and light.

 Mix 100s & 1000s through a vanilla cake mix. They will melt during the cooking process releasing a great rainbow colours effect. Kids love it.

 Decorating made easy: - Place a fragment of chocolate in the corner of the microwave-roasting sack and melt it, snip off the tip at the corner of the sack and drizzle a pattern over the cake.

Cabbage: -

 When cooking cabbage avid the odor around the house put in a couple of slices of lemon in a little bucket of water and place it in the kitchen.

 Cabbage & Brussels sprouts odor when cooking, place a slice of stale bread crusts over the cabbage, it will absorb the odours.

Casserole: -

Next time you chef a casserole, attempt slicing little French stick into 12mm slices, spread one side with mustard and press gently into the summit of the cooked casserole leaving the summit exposed. Place below the grill until golden brown.

Chicken: -

Next time you season a chicken; add 2 teaspoons of grated orange rind to the mix delicious.

    For a fat free roast chicken, sprinkle with paprika and area chicken in oven with no oil, but a tiny water to the bottom of the pan will save it watery
    When you chef apricot chicken, add a packet of chicken noodle soup. The flavour is superb
    Marinate chicken wings for 1 hour. Half chef in microwave oven upon high. They are now ready to go upon the barbeque saves time barbequing, and taste delicious and do not burn.
    Add  Cup of crushed cornflakes to the crumb mix for a golden crunchy taste
    For a friendly stuffing: - Peel and finally chop a granny smith apple, add a great handful of sultanas and a teaspoon of cinnamon


Chips: -

    Low-fat chips can be make by peeling and slicing potatoes thickly, area them upon a greased pan (Canola spray is best), and cook in a moderate oven for 40 minutes.
    Kids at times could not finish the packet. Resealing the packet and store in the freezer can save it. Oil does not freeze so this keeps them crunchie for weeks.
    Cut an unpeeled potato into thick wedges; dip into seasoned egg white and area skin side up upon a baking tray. Bake upon 180c for  hour or until tender and crisp
    Chips made from freshly cut potatoes soak up less fat than frozen chips. Oven chips are the healthiest of all.
    Potato Chips brown more quickly if a pinch of salt is added to the fat.


Coffee: -

    Roasting the beans reduces their moisture content and releases the flavour and aroma. The fruit, a pulpy berries, turn red when ripe. Each contains two beans. Coffee beans turn various shades of brown when roasting
    To make a perfect cup of coffee always put them in order of coffee, sugar, milk before adding boiling water.
    Coffee is getting more costly. If you area some change in a jar every time you have a cuppa. The money comes in handy when you run out.


Coconut: -

    Coconut ice: - Pour coconut ice mixture into ice cubes trays for perfect bite size servings
    Coconut milk: - use coconut milk instead of dairy milk in your cakes makes great flavour.
    Toasted coconut and lemon juice sprinkled over the curry helps bring out the flavour.


Croutons: -

    Make your own using stale bread. Take away the crusts, butter the bread, cut in cubes and place in oven 200c for 4 minutes, turn over and toast the other side.
    In the microwave, heat 2 tablespoons butter upon high for 1 minute. Using white bread cut the slice in cubes, shake well to jacket and then cook upon high for 2 minutes, stirring once while cooking.


Crumbs Bread: -

Make your own and maintain. Do not throw away stale bread. Remove crusts and bake in slow oven 120c until dry and then crush with rolling pin

Dressing Low joule: -

Mix together the plain yoghurt, a squeeze of lemon juice, a little grated cucumber, a small chopped mint and seasoning.

Dried Fruit: -

Stop them from sinking to the bottom of your fruitcake. Toss them in cornflour before adding them into the cake

Fruit: -

At times, fruit salad or fruits are soaked in wine or liqueur. For a substitute, replace this quantity with Syrup, Orange and /or lemon juice and rind.