Easy Tricks and Tips for Healthy Cooking

 BY SARAH MASTRACCO

Healthy cooking is not just a skill, but a blend of art and science that nurtures both the body and soul. By incorporating healthy cooking techniques into your daily routine, you can enjoy delicious meals while also benefiting from their nutritional value.

Here are a few tricks and tips that can help you master the art of healthy cooking, ensuring your dishes are both wholesome and flavorful.

Ingredients Matter

Start with Quality Ingredients: Opt for fruits and vegetables that are in season and locally sourced. They are fresher, richer in nutrients and better for the environment. Aim to eat foods like tomatoes in summer, pumpkins in fall and asparagus in spring. When possible, shop at local farmers markets to ensure you're getting fruits and vegetables at their peak flavor and nutrition. 

Whole Foods Over Processed: Choose whole grains, legumes, nuts and seeds over processed counterparts since whole foods retain more of their natural nutrients and fiber. Opt for brown rice over white, whole wheat pasta over regular, and snack on nuts and seeds instead of chips. These swaps increase your intake of fiber and essential nutrients.

Master the Art of Substitution: Replace saturated fats like butter with healthier options such as olive oil, avocado oil or coconut oil. When baking, you might want to try substituting half the amount of butter with mashed avocado to reduce saturated fat while keeping the dish moist and delicious.

Sweet Swaps: Cut down on refined sugar by using natural sweeteners like honey, maple syrup or ripe bananas in your baking and cooking. Another swap idea for recipes calling for sugar is to use pureed dates as a natural and nutrient-rich sweetener. For every cup of sugar, you can substitute with a cup of date paste.

Sneaky Veggies: Increase your vegetable intake by incorporating grated or finely chopped vegetables into dishes like sauces, soups and casseroles. You can also add finely grated zucchini or carrots to meatloaf, muffins or pasta sauces. They blend seamlessly, adding moisture, fiber and nutrients without altering the flavor significantly.

Cooking Techniques That Preserve Nutrients

Steaming: This method preserves the integrity and B vitamins in vegetables better than boiling. Use a bamboo steamer or a steaming basket over a pot of boiling water as a way to cook broccoli, spinach or fish. It’s a great way to preserve color, texture and nutritional value.

Grilling and Broiling: These techniques add flavor without needing much fat and help retain the nutrients in meats and vegetables. Grilled vegetables like bell peppers, zucchini and eggplant can develop a deliciously smoky flavor. Marinate chicken breast or fish fillets with herbs, olive oil and lemon juice before grilling for a healthy, flavorful main course.

Slow Cooking: Cooking at lower temperatures for longer periods can preserve nutrients that are lost when food is cooked rapidly at high heat. Slow-cooked meals like stews, soups and casseroles allow for the deep integration of flavors while ensuring meats are tender and vegetables are cooked just right, which maximizes nutrient retention.

Flavor Boosters

Herbs and Spices: Enhance flavors without adding calories by experimenting with a variety of herbs and spices. Experiment with combinations like rosemary and garlic for chicken, cumin and chili powder for beans, mint and basil for salads and cinnamon and nutmeg for sweet dishes.

Citrus Zest and Juice: Add a burst of flavor without extra fat or salt by incorporating citrus zest and juice into your dishes. Lemon zest and juice can make a fresh dressing for salads or a brightening finish to steamed vegetables or grilled fish.

Healthy Baking

Alternative Flours: Use almond flour, coconut flour or oat flour for a nutrient boost in your baked goods. When baking, try replacing half the all-purpose flour with almond flour for added protein and healthy fats. This works well for cookies and quick bread.

Reduce Fat Content: Swap out some of the fat in recipes with unsweetened applesauce or Greek yogurt for a moist, lower-calorie treat. For instance, in muffin recipes, replace oil with unsweetened applesauce one-to-one for a lighter, fruit-sweetened variant.

Mindful Portion Sizes

Visual Cues: Use smaller plates to naturally reduce portion sizes without feeling deprived. Serving a stir-fry? Fill 75-80% of your plate with the veggie-rich mixture and the other half with a split between lean protein and whole grains or starchy vegetables for a balanced meal.

Listen to Your Body: Learn to recognize hunger and fullness cues to avoid overeating. Eat slowly, savoring each bite, to better recognize when you're satisfied. This should help reduce the likelihood of overeating.

Stay Hydrated

Flavorful Waters: Keep yourself hydrated by infusing water with fruits, cucumbers, or herbs for a refreshing twist. Try infusing water with slices of cucumber and mint or strawberry and basil for a spa-like refreshment that encourages you to drink more throughout the day without added sugars.

The Takeaway

By enriching your cooking with these tips and techniques, you are well on your way to preparing meals that are as nutritious as they are delicious. Remember, the journey to healthier cooking is ongoing and evolves with your tastes and lifestyle. Embrace the process, experiment with new ingredients and methods, and enjoy the rewarding experience of nourishing yourself and your loved ones with meals made from the heart.