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General Nutrition and Diet Facts

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Baking and Cooking

 

Here are some points for preparing food so that it has the most nutritional value and the least amount of fat possible.

Vegetables

Serve the vegetables raw. Frozen vegetables can also be used.
Steaming will help to keep their color, taste, and nutrients, if you are cooking vegetables.
When boiling the vegetables, do so in a minimum of water. Vegetables can be stir fried quickly in a minimum of fat, without fat in a nonstick frying pan, in a pan using nonstick spray, or cooked without fat in a microwave oven.

Poultry and Meats

This is not complicated.
Just, trim all visible fat from poultry and meats, and skin poultry to remove the layer of fat underneath.
Roast in an uncovered cooking pot in the oven.
Place poultry or meat on a rack in the roasting pan, the fat will drip off during cooking. Cook at low temperatures so that more fat will drip off.
Stew on top of the stove or bake in a covered pan with added liquid broth or water. Less tender, low fat cuts of meat retain their moisture better this way.
Stir-fry, the French or the Chinese way. These methods allow the food to be cooked quickly in the minimum of fat.
Cut poultry, meat, or fish in very small pieces to facilitate quick cooking.
Broiling is not recommended. A possible link between broiling and mutagen formation is being studied.
Never, fry poultry or meat. The same caution applies as for broiling. Also, frying requires additional fat: a healthful diet reduces fat.

Gravies, Stocks, and Broths

For gravies, stocks and broths are best prepared ahead of time.
When meat or poultry are cooked, pour juices in a container. Chill in refrigerator; the fat will harden and rise to the top of the container. Discard the solidified fat and use the dark, fragrant juice underneath to make gravy in your own favorite way.

Fish

It cooks quickly, and fish steaks can be cooked from the frozen state, unlike other steaks. Be careful not to overcook fish as it can become tough or fall apart.

The following work well with fish :

Lemon, lemon juice, fennel seeds, garlic, onion, sweet basil, saffron, parsley, thyme, curry powder.

The basic rules for cooking fish are :

Cook 10 minutes per 1 inch of thickness (measure thickest part with a ruler) or until opaque and flaky. Double cooking time for frozen fish.
Bake with onion, tomatoes, wine or fish broth to keep fish moist and flavorful.
Poach in water, skim milk, or wine, barely covering a single layer of fish in a pan. Season, bring to a boil, cover and simmer for 10 minutes. Remove delicately.
Steam on a steaming rack 1 to 2 inches from simmering liquid in a deep cooking pot. Cover tightly, reduce heat, and steam until flaky. Sea food is excellent prepared this way.
Cook in a microwave oven, without fat, about 3 minutes per pound.
Broiling is not recommended. A possible link between broiling and mutagen formation is being studied.
Never fry fish. Also, frying requires additional fat: a healthful diet reduces fat.

Eggs

Eggs can be poached, hard or soft boiled, or scrambled in a nonstick frying pan. Just as with meat, poultry, and fish, never fry eggs.

Fats and Oils

Hidden fats are present naturally in certain foods. We cannot say often enough that these foods should be consumed sparingly and/or substitutes used where possible.

Butter, margarine, sour cream

Omit on baked potatoes and replace with whipped cottage cheese or plain low fat yogurt with chives or Mock Sour Cream.

Mayonnaise or peanut butter

Omit on sandwiches and replace with mustard or cranberry sauce on turkey and chicken. Do not use both margarine and mayonnaise or margarine and peanut butter.
Use more jelly than peanut butter on peanut butter and jelly sandwiches.

In salad dressings

Use less or use lemon juice with herbs, low calorie commercial salad dressings, ranch mixes with buttermilk and yogurt, French dressing.

In baking

Cut down amount of fat indicated in recipe to no more than 2 tablespoons per serving. To thicken sauces, use cornstarch in place of flour. Cornstarch will mix well without adding fat. Substitute tablespoon oil or soft margarine for 1 tablespoon hard margarine or butter.

In toppings

Omit or use whipped low fat cottage cheese, low fat plain or vanilla yogurt, or powdered sugar.

Sustitutions :

In place of Use
    1 tablespoon butter      tablespoon oil.
    1 whole egg     2 egg whites, or commercial egg substitute according to     package directions.
    2 whole eggs     2 egg whites + 1 whole egg or equivalent egg substitute
    1 cup whole milk     1 cup skim milk.
    1 ounce square of    chocolate     3 tablespoons cocoa powder + 1 teaspoon vegetable oil.


Egg substitute homemade

Take 6 egg whites, cup non fat powdered milk, 1 tablespoon vegetable oil.
Combine all ingredients in a mixing bowl and blend until smooth. Store in jar in refrigerator up to 1 week. Also, freezes well. Can be used the same as commercial egg substitutes in baking and is considerably cheaper.

 

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