Healthy Cooking Tips for Beginners

Do you want to cook healthier meals for you and your family but just aren’t sure where to start? Would you like a crash course in how to best prepare your foods so that you all look and feel your very best?

When it comes to eating, choosing healthy and nutritious foods is only half the battle. An extremely important part of the equation is how you cook them primarily because if you choose methods that aren’t good for you, you’re going to undo all the good you’re trying to do for you and your family by choosing quality ingredients.

So, what are some healthy cooking tips to help you get, and stay, fit and trim?

Bake, Boil or Broil

coating dough with brush

If you want to put your health first, you’ll most likely be cooking using one of these three methods. The reason these are healthiest is because they don’t involve adding any extra fat to your dishes. In fact, they most likely will be able to pull the fat out.

For example, when you bake or broil something in the oven, it’s best to put your food on a grate so the fat can drip into the pan below. If you want to keep your food juicy in the process, just keep brushing it with beef or chicken broth (preferably low-sodium) to increase its moisture and make it less prone to drying out.

When you boil, any fat that seeps out into the water will rise to the top. To keep your food as low fat as possible, use a spoon to remove the fat that has floated up. It should be relatively easy as fat and water don’t mix.

As a side note, remember these three key cooking methods when you go out to eat at a restaurant because if you’re trying to be healthy, you’ll want to order something prepared one of these ways. And, stay away from anything on the menu that is deep fried or submerged in thick sauces.

Stir-Fry

This is another popular cooking method that is often forgotten about but extremely healthy. Because a stir-fry is typically loaded with an assortment of vegetables, they make great meals for someone trying to lose weight and get the maximum amount of vitamins and minerals that they can.

First, just chop up a protein of your choice. You can go with lean beef, chicken, shrimp, pork or tofu if you want to go meatless. Cook it in a pan (wok if you have one) on high heat with a little bit of olive oil and whatever seasonings you’d like to use.

When the meat is cooked, add either fresh or frozen vegetables to the pan. You can choose a selection of snow peas, mushrooms, carrot strings, bamboo shoots, water chestnuts – basically any veggie you want to add in.

Cook them all together until the veggies are cooked but still crisp and serve them over a bed of brown rice for a complete meal that is high in nutrition but low in fat. You can even add a little low sodium soy sauce for taste.

Poach

sandwich with cheese cream

Just as the stir-fry method is often overlooked, so too is poached. Used primarily for eggs, this cooking method adds absolutely no fat to your meal and is a great alternative for those of you who like eggs but try to avoid eating them fried in a bunch of oil.

For best results, make sure the water is boiling before you add the egg to the pot. If you don’t, it will probably fall to the bottom of the pan and stick. Crack the egg and let it drop slowly into the water. Using a slotted spoon, dip under the egg to make sure it is floating freely in the boiling water. When it is completely white and all the clear yolk is cooked, you can remove it from the water.

You won’t want to walk away from an egg that is poaching because they like to boil over when unattended. (At least they do for me.) Put it on top of a slice of whole wheat toast and you have a healthy breakfast that will likely keep you satisfied all morning long.

Olive Oil vs. Vegetable Oil

Even though you may want to cook without adding oil a majority of the time, there will be dishes and meals you’ll want to make that are cooked in oil. And, although you’ll certainly want to limit the amount of oil you consume, some oil is good for you, as long as it is the right kind.

According to health professionals, such as Dr. Donald Hensrud, M.D. who is a preventative medicine specialist with the Mayo Clinic, olive oil is healthier for your heart as its fats are primarily monounsaturated. This means that they don’t build up in your blood stream blocking your arteries the way trans fats and saturated fats do. These healthier fats reduce your risk of heart disease, reduce your cholesterol levels and even help you control diabetes.

Olive oil also helps keep your digestive system running efficiently. It allows the solid waste to move through your bowels with greater ease.

To avoid altering the flavor or losing the health benefits of olive oil, make sure you store it in a cool, dark place. And, replace it every 6-12 months as it will lose the healthy phytonutrients it contains over the course of time.

Spices vs. Salts

spices in wooden bowls

When you’re trying to cook healthy, one of the most important considerations you can make is what seasonings you use on your food. A lot of people turn to salts like garlic and onion to add flavor to their foods, but salts can bring about some issues if you use them often.

For example, if you have a high sodium diet, you risk raising your blood pressure. Also, the more sodium you consume, the more likely you’ll suffer from excessive bloating around your tummy area, hands and feet.

The reason your body bloats when you have a lot of salt is that salt is an irritant to your body. So, in an attempt to reduce the irritation, it holds on to water to try to dilute it. The end result is that you look and feel too puffy for comfort.

For these reasons, it’s best to stick to using spices or salt-less seasonings. Some of them also promote greater health. For instance, chili peppers are said to reduce pain and counteract ulcers whereas cinnamon promotes cardiovascular health and keeps your blood sugar levels stable.

If you’re interested in learning more about spices and how to use them, check out this Easy-to-Use Guide to Cooking with Herbs and Spices. You’ll be creating healthy, flavorful meals in no time!

When you cook in a manner that is low fat, you’re doing a great service to you and your family. After all, there’s no greater gift that you can give than the gift of health.

About the author

Christina DeBusk

Changing careers mid-life from law enforcement to writing, Christina spends her days helping others enrich their businesses and personal lives one word at a time.

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