Healthy Cooking Alternatives
May 26, 2010 Leave a comment
To Transform Your Traditional Food Favorites
The Healthy Soul Food Recipes Guide is your answer to transforming your traditional recipes into healthy adaptations.
Warning, your Grandma’s recipes may be hazardous to your health. It’s a known fact that those mouthwatering recipes that were handed down from generation to generation contain some unwanted ingredients that don’t mix well with today’s lifestyle.
So what is a cook to do about this unfortunate situation? The quick answer is use healthy soul food recipes that remove or reduce bad cholesterols, fats, sodium and sugars. I know what you’re thinking at this point, if you’ve experienced some great tasting soul food and know your way around the kitchen. My food will surely lose its flavor and appeal if I remove all the cholesterol, fat, sodium and sugar.
Yes that’s true if you strip out everything all at once. And that’s not what I’m going to ask you to do. Why not you ask? Because if I do you want take action and you’ll miss out on a life altering change.
For the tips and techniques I’m going to explain to be effective, you must proceed very cautiously…more to follow on this subject. But for now, let me tell you how to transform your traditional family recipe favorites into healthy soul food recipes.
There are numerous ways to reduce the cholesterol, fat, sodium and sugar in your favorite recipes. The secret to reworking your old recipe into a new healthier recipe is substitution of ingredients and a change in your cooking methods. Use the following simple and easy cooking methods and substitutions to make healthier adaptations of your favorite soul food meals.
- When a recipe calls for dairy products choose a low-fat, reduced fat or non-fat version. For instance instead of whole milk opt for 1% or 2% milk.
- Remove or reduce salt from your recipes. Most foods actually require little to no salt, so give your food a taste test to determine if salt is needed. Salt should be substituted with herbs, lemon or lime juice and spices.
- Use fresh fruit, fresh vegetables and fresh meats in your recipe, because canned products are high in sodium. If you must use canned products choose the healthier reduced sodium or sodium free versions.
- Try a different cooking method when you cook up your next chicken or pork chop dinner. Baked, broiled, roasted or grilled meats are a much healthier alternative to pan and deep fried foods that contain too much fat and cholesterol.
- Use lean cuts of meat and remove any visible fat from you meat before cooking. Also, by removing the skin from poultry before cooking you can eliminate fat and cholesterol.
- If you must fry your meat and vegetables, avoid cooking in lard and oils high in saturated fat. Substitute with a vegetable oil that’s low in saturated fats and high in healthy fats.
- Cut back on the amount of meat in your recipes and add more vegetable and whole grain products. Use ground turkey when the recipe calls for ground beef. If you have not substituted turkey for beef in your chili or meatloaf recipes, you’re missing out on a great tasting low fat meal.
Now back to the more to follow subject. The key to preparing healthy soul food recipes is not to go cold turkey all at once. You have to ease your way into the process and only make small changes until you are comfortable with the taste of the newly prepared food.
Healthy Soul Food Recipes Practical Example:
Let’s say you want to reduce your intake of fat and cholesterol by grilling your chicken instead of deep frying. Initially you will only make this change. Later on you might want to remove the skin before cooking for greater health benefits. Even much later down the line, you might reduce your sodium intake by using a herb and spice seasoning blend that doesn’t use salt.