Tips for making existing recipes healthy?!
Tips for making existing recipes healthy?
My husband and I are total foodies and I can't think of very many things I love to do more than cooking. As a result we have gained some unwanted weight. Now we are starting to exercise and get back in shape. I'm not sure if our weight gain has more to do with inactivity (we both stopped exercising shortly after the wedding and don't have active jobs) or the increase in homecooked meals. But neither of us wants to give up great tasting food. Are there any tips or tricks to taking food we love and making it better for us? Do you know good websites for healthy great tasting recipes or planning healthy meals? I don't tend to cook with a lot of butter, fatty meats or very many canned ingredients and I try to use as many fresh ingredients as I can, but I'm still afraid it's not healthy enough. Any tips?
Answers: One big tip is to use chicken broth in place of fats. You don't have to replace all of the fat, just some of it. CB works great with pasta dishes, like pene with chicken and broccoli. Instead of all the oil and butter, use mostly chicken broth. Save the fats for the earliest sautee stages where you're getting the flavor out of your aromatics (onions, garlic, etc).
You can even use chicken broth in mashed or scalloped potatoes. Again, include a little butter or strong tasting cheese (e.g. parmesan or a little blue cheese), but chicken broth will replace much of the fat, milk and cream.
My favorite recipe site is www.epicurious.com. In the advanced search, you can select qualifiers for low fat, low carb, etc. You're on the right track with fresh ingredients. I eat healthy, love to cook, and manage to come up with many ideas for healthy, tasty meals. Just stay away from any prepared foods. Consider eating more whole grains instead of white bread or pasta, and watch your portion sizes. There's no reason to not still enjoy your meals because you are eating healthy. As for recipes and web sites. Get on Google and start searching. There are soooo many good recipe sites and good, healthy recipes to be found. It can be overwhelming, but take your time and enjoy the search. In the meantime, I think you have the right idea. You don't mention what the foods you love are that you want to make better. But you know about low fat, lean meats, fish, etc., I'm sure. Healthy snacks are key also... nuts (small portions), natural peanut butter on apples or with celery, etc. But if you're both working out, you should have something to keep you energized for a vigorous workout. Stay away from those energy bars... not necessarilly so healthy and calorie conscious.
This may sound silly, but I found some good recipes on a South Beach Diet Forum site. Check out this site. Once on the page, there's a recipe forum you can click on. 1 Replace part of the salt in your recipe with an herb or spice, flavored vinegar, citrus juice or peel. Garlic or onion powder (not garlic or onion salt) work well in meats, soups and sauces. Make your own mix of garlic, onion, paprika and parsley flakes.
2 Reduce the fat in home-baked goodies by substituting applesauce, pureed prunes, mashed bananas or yogurt for up to half of the shortening. (Obviously, prune puree would discolor a yellow cake but does well for chocolate cake and brownies.) The end result is moist and fat content is reduced.
3 Serve cake with fruit sauce instead of frosting or whipped cream.
4 Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces.
5 Use two egg whites instead of one whole egg to significantly reduce the fat and cholesterol content of baked goods. Its not enough to exercise. You have to count calories and carbsw, too.
I hope this doesn't apply to you. BUT IF you go to the American Diabetes Association website, there are LOTS of great-tasting, heathy recipes.
How do I know? I'm diabetic - and have been for about 9 years - and I tried quite a few of them.
I'll tell you the exact same words my primary care physician said to me about a month ago.
"I could waste my time raising hell with you, but I KNOW it probably won't do much good. I will tell you this: There are LOTS of wonderful people out here who love you, admire you and respect you. I'll say it in just 3 words: Its your life!"
Thanks for asking your Q! I enjoyed taking the time to answer it.
VTY,
Ron Berue
Yes, that is my real last name!
AND I AM "a survivor" from the maladies and complications of diabeties. switch over to all whole grains . . . whole oats, brown rice, whole wheat pasta, whole grain bread . . . and cut back on potatoes. also try adding things like lentils, beans and quinoa to your diet as you can make many delicious things with these and the whole grains which will keep you more full faster than their less nutritious counterparts. add your lean proteins and veggies and fruits and you'll be fine!