Knowing how to cook healthily will keep you on track when watching your weight. Here are some “tricks of the trade” to get you started in the kitchen:
- Smart substitutions: You don’t need to give up your favourite meals when you want to drop a few kilograms. Keep this substitution list (link to sub list) handy in your kitchen for ideas on how you can make your favourite recipes lower in fat and energy.
- Cooking methods: Some cooking methods are more healthy than others. Steaming, grilling, roasting and BBQ-ing with small amounts of olive oil or white wine are examples of healthy methods. Avoid frying foods and adding extra salt and butter to foods.
- Special occasions: You don’t need to give up your favourite foods on special occasions, simply enjoy them in moderation. Plan your day so you can enjoy the special meal, by having smaller, portion controlled meals throughout the day.
- Adding flavour without adding extra energy: Spices, herbs and low fat condiments are a terrific way to add delicious flavour to your meals, without adding the kilojoules.
- Adding more fruit and vegetables to your diet may sound difficult, but here are a few easy ways to make them a part of your cooking routine:
o Keep frozen vegetables on hand. They’re easy to prepare separately or to add to other foods, like pasta dishes, soups or omelettes.
o Include more vegetables on a sandwich instead of extra meat or cheese. Try slices of cucumber, capsicum, grated carrot or lettuce on sandwiches to sneak in extra veggies.
o Add raspberries, slices of peaches and strawberries to cereal and yoghurt.
o Grill fruit on skewers for a unique and yummy dessert.
o Keep a stock of canned peaches or fruit salad in the pantry for desserts.
o Add slices or cubes of fresh fruit to salads – kiwifruit, apple, orange and pear are great additions.
o Have a delicious bowl of Campbell’s vegetable soup from the Country Ladle or Velish ranges. Warm and satisfying, these soups are a great way to add vegetables to your diet. The Campbell’s Velish varieties have up to three full servings of vegetables in every bowl.