- Most people have a few quick recipes that they rely on when they're in a hurry and need to make something quick. Unfortunately, these are usually not very healthy. There are a few basic guidelines for making time-saving recipes more healthy. First, most recipes call for more oil than is required, particularly when pan frying. Make a habit of using only the smallest amount of oil necessary to cook the food, and always use oil intended for high heat. Second, avoid white flour. Flour is not very nutritious, but in recipes that call for flour, you can minimize the detriment to your diet by using whole-wheat flour whenever possible. Third, avoid butter at all costs. It really has no nutritional value and often does nothing more than add flavor to food.
- Every few days, set aside some time and steam a lot of vegetables. Be careful not to overcook them, as overcooking greatly reduces their nutritional value. Store your pre-cooked veggies in the refrigerator, and you can add them to every meal without having to worry about cooking them. Be sure to cook a variety of vegetables to ensure you and your family are enjoying different flavors and getting the full range of nutrients that vegetables offer.
- Avoid frying as much as possible. Certain types of oils, such as olive or flax, are healthy in small quantities, but they are also extremely high in fat. It is better to bake or grill food. Baking can be slow, but you can often accelerate the process by pre-cooking in the microwave. If grilling meat on your stove, use a ridged pan, which will help to drain off any excess fat from the meat. Boiling is also better than frying, but keep in mind that the longer you boil, the more nutrients are leached into the cooking water. For this reason, vegetables should never be boiled; always steam them.
- Pasta is so quick and easy to make that it is tempting to cook it every day. However, this is not such a good idea. Pasta is not really bad for you, but it's not all that great, either. Think of it as a base for other, healthier foods, such as steamed vegetables or chicken. Fortunately, most red pasta sauces are very low in fat, so with the addition of some vegetables and lean meat, pasta and sauce can make for a healthy meal.
When choosing pasta, don't go for the bleached white variety. Choose whole-wheat or whole grain, but remember that it often cooks faster than the white varieties. For a little variety, try cooking lentils or beans instead of pasta.
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