Healthy Recipes

Eating healthy means making a commitment to preparing healthy food. But for many of us, the term "healthy meal" brings to mind hassle, effort, and tastelessness.

Preparing healthy, good-for-you foods doesn't have to be a stumbling block to a healthy diet. Plenty of resources exist to help us eat well and transform our favorite foods and recipes into healthier fare. Read on to discover simple recipes and tips for a healthier diet.

The benefits of cooking and preparing your own food

In today's fast-paced culture, the prospect of planning, cooking, and savoring a home-cooked meal can seem daunting. The "quick-and-easy" way of life full of microwaves, fast-food restaurants, and packaged meals easily overshadows the importance of cooking and preparing food the old fashioned way: at home in your own kitchen. Many prepared foods, whether from the drive-thru or a microwave-safe package, can contain a myriad of unhealthy ingredients.

In addition, many of us have been put on special diets to address specific health concerns ranging from heart disease prevention and diabetes, to weight loss. Diets often have you eating the same things over and over, which can become monotonous over time. Being exposed to different types of foods and creative methods of preparation can infuse your diet with a new twist and give you the delicious tastes you've been craving.

Taking the a few minutes to prepare quick and healthy meals gives you more control over what you and your family are eating. Seeking out a variety of healthy recipes and preparing nutritious meals can help prevent common medical conditions and concerns, and engages your senses in a sumptuous world of flavors, textures, aromas, sights, and sounds! It can also be a wonderful way to bring your family together, while helping you save money.

Tips for making your favorite recipes healthier

1. Decrease the meat and increase the vegetables called for in stews and casseroles.

2. Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.

3. Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.
Cook with less fat by using non-stick skillets.

4. Blot all fried meats on paper towels. Or better yet, try baking instead of frying.

5. Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).

6. Use garlic or onion powder instead of garlic or onion salt, and use unsalted or low-salt vegetable broths and products.

7. Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.

8. In recipes calling for milk or cream, substitute reduced fat versions or try using other “milks” such as rice milk, nut milks or soy milk. Also use low-fat cream cheese, yogurt, and mayo.

9. Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cut-back and then use less and less over time; you'll hardly notice the difference.

10. You can also use fat substitutes like prune purees and applesauce in baked goods.

11. Use fresh-frozen fruit without added sugar if fresh is unavailable.

12. Cut the sugar called for in most recipes by one-third to one-half.

13. Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.

14. Try salsa on a baked potato or salad rather than high-fat dressing or butter.