Healthier Cooking Made Easy
When buying food, it's second nature to check the label for nutritional information. But what about when you're cooking at home using a beloved recipe??
Making your favorite dishes healthier doesn't have to mean sacrificing flavor. By substituting ingredients or changing cooking techniques, you can transform any meal into a nutritious powerhouse.
Reducing fat
Reducing fat content is a great place to start. Swap out sour cream for 0% plain Greek yogurt or replace frying with baking, grilling, or air frying.
Instead of frying in oil, try using water or stock. You can also use reduced-fat mayo or flavored vinegars in place of regular salad dressing.
For meat, choose leaner cuts like 93% or 96% lean beef or turkey, and opt for center-cut bacon, turkey bacon, or deli meats like ham, turkey, or chicken.
To boost fiber, incorporate whole grains like brown rice or quinoa, and add extra fruits, vegetables, beans, peas, legumes, and lentils to your dishes.
Here's an example...
Pioneer Woman Sloppy Joes
2 Tbsp. butter, plus more for buttering rolls
2 1/2 lb. ground beef
1/2 whole large onion, diced
1 whole large green bell pepper, diced
5 cloves garlic, minced
1 1/2 c. ketchup
2 Tbsp. brown sugar
2 tsp. chili powder, plus more to taste
1 tsp. dry mustard
1/2 tsp. red pepper flakes, plus more to taste
1 c. water
Kosher salt, to taste
Freshly ground black pepper, to taste
2 Tbsp. tomato paste (optional)
Worcestershire sauce, to taste
Kiki’s Lightened Up Version
Cooking spray for your dutch oven
1 lb 99% Ground Turkey
1.5 lb 96% Ground Beef
1/2 whole large onion, diced
1 whole large green bell pepper, diced
5 cloves garlic, minced
1 1/2 c. Reduced Sugar Ketchup
2 Tbsp. Truvia brown sugar
2 tsp. chili powder, plus more to taste
1 tsp. dry mustard
1/2 tsp. red pepper flakes, plus more to taste
1 c. water
Kosher salt, to taste
Freshly ground black pepper, to taste
2 Tbsp. tomato paste (optional)
With a few simple changes, you can lighten it up without losing the delicious flavor. Use cooking spray instead of butter, 99% ground turkey and 96% lean ground beef instead of higher-fat meats, and reduced sugar ketchup with Truvia brown sugar instead of regular ketchup and brown sugar.
These small adjustments can make a big difference in the overall healthiness of your meals, ensuring you enjoy your favorite foods guilt-free. So next time you're in the kitchen, remember these tips and give your recipes a healthy makeover!
Need some help with your diet? Book a free call with me here.
Comments