Healthy Food Preparation / Cooking Tips:

In the recipe of breads, muffins and other baked items try to limit the fat addition to 1-2 tablespoons per cup of flour, replace 1/3 to ½ cup of oil with applesauce, pureed fruits or vegetables.

Saute or stir-fry in broth instead of fat.

Use a non-sticky pan and cooking spray

If meat is part of your dish, cook meat separately first and drain fat before mixing.

Bake, roast or broil instead of frying, cook meat on a rack to separate fat drippings.

Avoid using high fat sauces and gravies, chill and skim off the fat from stews, soups, stock or drippings prior to use.

Steam or microwave vegetables instead of frying or cooking with fatty meat.

Do (Use) Don’ts (Instead of)
Two egg whites or ¼ cup liquid egg substitute One whole egg
Low fat yogurt (curd); light sour cream; butter milk Sour cream
Plain non-fat yogurt (curd); reduced calorie or low fat/lite  mayonnaise Mayonnaise
Vegetable oil spray Oil
Vegetable oil, margarine, low fat spread Shortening; lard
Skim milk; 1 or 2 % milk Whole milk
Evaporated skim milk Evaporated condensed milk; heavy cream
Low fat milk; evaporated skim milk; non-fat dry milk; condensed skim milk or fat free creamer Coffee creamer/whitener
Low fat, skim or part skim milk cheese Cheese
Broth thickened with corn starch and seasonings Gravy
Lean ground turkey meat Ground beef

About Abdul Quddus

• Abdul Quddus has been writing and presenting healthy articles since late 1998, mostly on subjects related to biotechnology, lipid sciences (fats & oils), healthy fruits & vegetables and value added products, • Having experience of 11+ years in Research and Development of food products, and Operations of Quality Assurance and Management. • International work experience in Multinational food groups. • Known as Specialist in Fats and Oils and its allied products. • Expert in Dry Food Mixes, Bakery / Dairy Ingredients and Nutraceuticals (Functional Foods). • Proficient in making Fruits & Vegetables value added products. • Good Sensory Evaluation and Tasting of food products (Trained/Expert workshop from 3 reputed organizations). • Strong academic background – M.Sc. Industrial Chemistry; Bachelor Degree in Biotechnology, Microbiology and Chemistry; Few Diplomas in Management Systems; and Attended more than 20 Training Courses related to Food formulation, processing, quality, safety,and testing/analysis. • Active and Senior member of few groups and associations.
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3 Responses to Healthy Food Preparation / Cooking Tips:

  1. rfsevdf says:

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  2. weight loss calculator says:

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