Cooking Good & Healthy Tip Sheet No. 2

Header picture

After Shopping Smart, look at the kitchen, put away that deep fat fryer and replace it with a steamer. Then:

Choose from this side Instead of the matching item on this side
Broil, steam, roast, baking, microwave, and grill Frying
Braising, stewing, boiling, or simmering Basting with fat
Stir fry with a little bit of oil (No more than 1-2 tablespoons oil for 4 servings) Cooking in fatty sauces and gravies
3 egg whites and 1 egg yolk when baking or cooking 2 whole eggs
2 egg whites 1 whole egg
Equal parts water and vinegar and half as much oil when making a salad dressing. To add more flavor, add more mustard and herbs.  
One cube of low sodium broth Instead of using dry onion soup mix
Sautéed onion for flavoring stews and soups 1 teaspoon of onion powder or garlic powder
Use non-stick spray or water Stock and sauces
Only ½ cup of margarine for every 2 cups of flour when making pie crust More margarine
3 ripe, very well mashed bananas when making muffins or quick breads, ½ cup of butter or oil.
1 cup of blended low-fat cottage cheese with 1 tablespoon of skim milk and 2 tablespoons of lemon juice. Sour cream
Low fat yogurt, or reduced sour cream substitutes Plain or non -low fat yogurt
Margarine that has liquid shortening, or vegetable oil as the first ingredient on the label. Butter, lard or vegetable oil
Regular soft margarine for baking Butter or lard
Fresh green pepper and basil in greens Salt
Cooked black eyed peas Spanish onion and crushed black pepper.
A variety of herbs and spices. Above all, use seasonings (not salt) when cooking.


See also: 

–        Cooking Good & Healthy Tip Sheet No. 1 for Food Shopping Tips, and more 

–        Celebrity Recipes in the 3-in-1 Recipe Directory of our Food and Fitness Channel.  

The Channel includes:   

–       Chef’s Recipes by: Leah Chase and Johnny Rivers, co-authors of “Down Home Healthy”, published by the National Cancer Institute and American Dietetic Association (book now out of print), and recipes by  Chef instructor Ryan Tateishi. 

–        Recipes from Cookbooks by: Madhu Gadia, Dr. Dorothy Height & NCNW, Gladys Knight, and Patti LaBelle  

Asian Indian Food Practices’ by Rita Kashi Batheia, Founder of Indian American Dietetic  Association 

–       Vegetarian Basics’ by Dr. Sudha Rai, Assistant Professor of Nutrition at Syracuse University