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Healthy cooking tips

Sometimes it can seem like a huge task to start cooking in a healthy way, especially if you’re used to cooking with lots of oil and fat. But choosing healthy, lower-fat cooking methods is a practical way of making sure we get the nutrients we need without the added kilojoules.

 

Believe it or not, healthier cooking methods don’t need to mean boring, tasteless meals! Nutritious meals can be easy and delicious, and even your favourite recipes can be revamped.

Here are some ideas:

  • Instead of deep-frying, roast or grill lean meat on a rack so that any excess fat drips off the meat.

  • Sauté foods in a little water or vegetable stock, instead of in oil or butter.

  • Always remove skin from chicken before eating it and trim all visible fat and skin from chicken when preparing a stew or a casserole.

  • Extend meat in recipes by slicing it thinly and combining it with legumes or vegetables.

  • Instead of cream, use low-fat evaporated milk or plain fat free yoghurt.

  • Replace sour cream in recipes with plain yoghurt.

  • To make lower fat mashed potato, mash the cooked potatoes in 100ml of the water it was cooked in. Fat free milk can then be added optionally.

  • To add moisture to your food, use oil-free dressings, cottage cheese, chutney, tomato sauce or a homemade vegetable-tomato sauce instead of adding extra fat.

  • Refrigerate stews, curries, soups and gravies after preparation and then remove the hardened layer of fat from the surface before reheating and serving.

  • For lower fat desserts, choose fresh fruit salad or sorbets instead of creamy, sugary options.

A high fat diet can increase the risk of gaining excess weight and developing diseases, such as hypertension, diabetes and certain cancers. Eat a lower fat diet and you’ll be amazed how healthy you feel!

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