Nutritious and Delightfully
It's easy to prepare healthy food. Healthy cooking
is a skill that anyone can learn. It doesn't take any more time or
effort. With a little practice, you can cook scrumptious,
mouth-watering, healthy meals.
Healthy cooking starts with healthy ingredients.
Tempt your taste buds with delectable combinations of simple whole
foods. Whole grains, like brown rice, wild rice, millet or quinoa are
nutty, flavorful and satisfying. They are complex carbohydrates and a
good source of fiber, vitamins and minerals. They are also a source of
vegetable protein. Healthy cooking of grains is simple, and most can be
cooked in 20 to 45 minutes.
Legumes are another name for dried beans and peas.
include foods like pinto beans, black beans, split peas and lentils.
are low fat, concentrated sources of vegetable protein. Healthy cooking
of legumes is easy. Cooking time can be up to 2 hours. In a pinch, you
can buy canned beans, preferably organic, already cooked that you can
just warm up.
Vegetables are an essential part of good
nutrition. They are an abundant source of vitamins, minerals and fiber.
The starchy vegetables are also good sources of complex carbohydrates.
They are low fat, low calorie and some even contribute a significant
amount of protein, like lima beans, peas, corn, spinach, broccoli,
Healthy cooking of vegetables takes a little bit
diligence, being careful not to overcook. To get the most nutrition out
of cooked vegetables you should cook them only until they are crisp
tender. Of course, starchy
vegetables like potatoes need to be cooked until they are softer to be
appetizing and good-tasting. Cooking them in their skins can preserve
some of the nutrients that might otherwise be lost.
Meats should be free range and
organic. Avoid cooking your meats at high temperatures. Bake in a
covered glass baking dish at 350 degrees F or cook stovetop in water or
stock on low heat in a covered pan. Cooking meats at high temperatures
causes the formation of carcinogens. Broiled, grilled or smoked meats
should be avoided or eaten infrequently.
Click on these links for some healthy cooking recipes that even die-hard junk
food junkies will love:
Snacks & Desserts
Healthy Cooking Tips
1. Choose organic foods if possible.
2. Choose whole grains rather than processed
3. Saute in coconut oil or extra virgin olive
oil briefly, then add a little bit of water or homemade broth.
4. Cook vegetables until crisp tender in waterless
cookware or steam with a good quality multiply stainless steel steamer.
5. Do not boil your vegetables. You lose the most
nutrients when you boil them.
6. Braise your meats in water or stock or bake in
a covered glass baking dish at 350 degrees F.
7. Use good quality cookware, preferably
surgical stainless steel.
8. Do not microwave your food. Microwave cooking
in the greatest loss of nutrients of all methods of cooking and does
not kill salmonella or other bacteria that might be present in the
food. Microwave cooking changes the molecular structure of the food. It
has been shown to convert the naturally occurring cis-fatty acids into
the harmful trans-fatty acids found in hydrogenated fats. It also
causes "structural, functional and immunological changes" in the blood
and the cells of the body. For more information on the dangers
associated with microwaves and microwave cooking,
read The Proven Dangers of Microwaves and
The Hidden Hazards of Microwave Cooking.
Healthy cooking and healthy eating
go hand in hand. If you’re not using healthy cooking methods,
food you’re cooking is not going to be healthy. Healthy
with whole food ingredients is easy, whether you're preparing a simple
meal for your family, or an elegant spread for a party.
Steam, sauté, simmer or bake your foods
tasty, aromatic herbs and spices. You'll be surprised how delicious and
flavorful your food can be with simple healthy cooking methods and
light seasoning. Some recipes may be prepared quickly and others may
take a bit more time.
The fact is that you can prepare healthy food for
occasion, whether you choose to try new recipes or make substitutions
to your current recipes to make them healthy. You don't have to choose
between food that tastes good and food that's healthy. You can have it
all--great tasting, flavorful, healthy food.
And to make it even easier for you, versatile
tools like the Vita-Mix can make healthy food preparation quick, easy
and delicious! You will...
- Make whole food juice that's full of fiber and
flavor in under a minute.
- Cook soup from scratch that's hot, hearty and
satisfying in just 4 minutes.
- Make frozen treats that are full of fruit and
low in fat in only 30 seconds.
- Grind fresh whole grains into flour and knead
dough for healthy home made bread in one 5-minute operation.
Healthy Cooking Books
There a lot of cook books using a lot of unhealthy
are a few good recipe books that have an abundance of healthy recipes
and use healthy ingredients. If you know what are the healthy
ingredients and what are not, you can pick and choose your recipes, and
even substitute healthy ingredients for the unhealthy ones in the
recipes you have.
Here are some books where you're sure to find an
abundance of healthy recipes:
Nourishing Traditions by Sally
This book "offers modern families a fascinating guide to wise food
choices and proper preparation techniques. Sally Fallon unites the
wisdom of the ancients with the latest independent and accurate
scientific research in over 700 delicious recipes that will please both
exacting gourmets and busy parents." It contains nutrition information
and recipes, valuable to both non-vegetarians and vegetarians.
Wild Fermentation by Sandor Ellix
This book explains how to use the process of natural fermentation to
make delicious, health-giving fermented foods, like sauerkraut, miso,
kimchi, bread, cheese, yogurt, and more.
That Heal by Bernard Jensen
This book contains a wealth of information about healthy foods,
including the nutrients contained in and the therapeutic value of most
of the fruits and vegetables. The last 85 pages of the book is a
collection of tasty, healthy recipes.
Ayurvedic Cooking For Westerners by
You don't have to be interested in Ayurveda to enjoy the recipes in
this book. But if you are, there is some basic information about the
Ayurvedic philosophy and classifying yourself into one of the
Create and Publish Your Own Cookbook
- Create and Publish Your Own Cookbook - Include
photos, stories and
recipes in your cookbook - It's perfect for family reunions, weddings,
birthday gifts, fundraising and genealogy.
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