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6 Tips for Healthy Cooking



6 Tips for Healthy Cooking

if you are a newbie or you are a pro chef you must know some tips and tricks to maximize your cooking effects and make your meal healthier and appealing.

Keep fats to a minimum

To avoid hidden fats, eat lean meats and low-fat dairy products, and limit processed foods. Nuts, seeds, seafood, soy, olives, and avocado are all better selections since they include important long-chain fatty acids along with other beneficial elements.

Food preparation fats should always be kept to a minimum and monounsaturated oils like olive and canola oil should be used instead.

Shopping for healthy food

Low-fat cooking begins when you are shopping:

If possible, use reduced or low-fat types of foods such as milk, cheese, yogurt, salad dressings, and gravies.

Choose baked chicken breasts and lean meat pieces.

Change your diet of fast foods, chips, crisps, processed meats, pastries, and pies, all of which are unhealthy.

Low-fat cooking

Suggestions include:

Use cooking sprays or a small amount of oil with a soft brush if you’re using oil.

Instead of oil, apply liquids (water, wine, lemon juice, fruit juice, vinegar, or water).

In sauces and soups, replace cream with low-fat ice cream, low-fat milk, evaporated skim milk, or cornstarch.

Instead of pouring the oil into the pan first, brown the vegetables in a hot pan before sprinkling with oil. This lowers the amount of oil produced by the vegetables throughout the cooking process.

Cooking vegetables in the microwave first, then crisping them under the grill for a minute or two is an option available to pan-frying.

Instead of cream cheese, try olives, salad dressings, sauces, and flavours.

Retaining the nutrients

Vitamins that seem to be water-soluble are weak and readily ruined during the cooking process.

To minimize nutrient losses:

Some nutrients are present near the surface of vegetables, so scrub them rather than removing them.

Instead of boiling vegetables, microwave or steam them.

If you want to boil vegetables, use a small amount of water and ensure they don’t overheat.

Maximize your chances of stir-fry recipes. To keep their crunchy, stir-fried vegetables are cooked fast (and associated nutrients).

Decreasing sodium intake

Salt is a common flavour enhancer, but studies show that a high-salt diet can lead to a variety of health issues, including high blood pressure.

 Suggestions to reduce salt include:

Don’t just add salt to your cuisine without tasting it first.

Close to the conclusion of the cooking period or to cooked veggies, a drop of olive oil, vinegar, or lemon juice can enhance flavours in the same way.

as salt.

Because canned and pickled veggies are sometimes packaged with salt, opt for fresh or frozen vegetables.

Limit your intake of salami, ham, corned beef, bacon, smoked salmon, frankfurters, and chicken loaf, which are high in salt.

Choose reduced salt bread and breakfast cereals. Bread and cereals are a major sources of salt in the diet.

Iodised salt is best. Plant foods are a major source of iodine in the diet. However, there is growing evidence that Australian soil is deficient in iodine, and that plants cultivated in it are deficient in iodine as well. The demand for iodized salt is minimized if you eat fish at least once a week.

Processed foods high in salts, such as flavoured quick spaghetti or noodles, canned or dehydrated soup mixes, chips, and salted nuts, should be avoided.

Although margarine and butter include a lot of salt, there are salt-free alternatives available.

Because most cheeses contain a lot of salt, you should limit your intake or choose low-sodium variants.

Soy sauce, tomato sauce, and processed sauces and condiments (such as mayonnaise and salad dressings) should be avoided because they contain sodium.


Culinary herbs are leafy plants that add flavour and colour to all types of meals. They are also rich in health-protective phyto-estrogens. In many cases, herbs can replace the flavour of salt and oil.


Herbs are delicately flavoured, so add them to your cooking in the last few minutes.

Dried herbs are more strongly flavoured than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.

Apart from boosting meat dishes, herbs can be added to soups, bread, mustards, salad dressings, vinegar, desserts and drinks.

Herbs such as coriander, ginger, garlic, chilli and lemongrass are especially complimentary in vegetable-based stir-fry recipes.

Sandwich suggestions

To make a sandwich even healthier:

Switch to reduced salt wholemeal or wholegrain bread.

Limit high-fat spreads such as butter or margarine. You won’t miss butter if your sandwich has a few tasty ingredients already.

Use plenty of vegetable or salad fillings

Limit your use of spreads high in saturated fat like butter and cream cheese. Replace them with a thin spread of peanut butter or other nut spreads, hummus, low-fat cheese spreads or avocado.

Choose reduced-fat ingredients when you can, such as low-fat cheese or mayonnaise.

Try to reduce your use of processed meats. Instead use fish such as salmon, tuna or sardines.

Enjoy toasted sandwiches with baked beans.

General suggestions for healthy cooking

Healthy cooking methods include:

Steam, bake, grill, braise, boil or microwave your foods.

Modify or eliminate recipes that include butter or ask you to deep fry or sauté in animal fat.

  • Avoid added oils and butter; use non-stick cookware instead.
  • Don’t add salt to food as it is cooking.
  • Remove chicken skin and trim the fat from meat.
  • Eat more fresh vegetables and legumes.
  • Eat more fish, which is high in protein, low in fats and loaded with essential omega-3 fatty acids.


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