Cooking Good & Eating Healthy Tip Sheet No. 2

By Leah Chase and Johnny Rivers


Choose from this side

Instead of the matching item on this side

Broil, steam, roast, baking,

microwave, and grill


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. To add more flavor, add more mustard and herbs.

 Salad Dressing

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


Cooked black eyed peas

Spanish onion and crushed black pepper.

A variety of herbs and spices.

Above all, use seasonings (not salt) when cooking.


Find more cooking good and eating healthy tips as well as many cultural                 specialty recipes in the Health Power Food and Fitness Channel.

Original Sources: “Down Home Healthy” published by the National Cancer Institute and American Dietetic Association (book now out of print). 

Leah Chase is the Founder and Head Chef of the world famous Dooky Chase Restaurant in New Orleans and Johnny Rivers is the former Executive Chef, Walt Disney World Resorts.




    1. admin

      Hello Taniya,

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      Best of Health,
      Dr. Goodwin,
      President of Health Power


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