Healthy cooking

When cooking, use whole ingredients, sensible serving sizes, and healthy fats to preserve the food's nutritional worth. Here are some pointers:

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  • Try cooking sprays or use a pastry brush to add a small amount of oil if you must use it.

  • Instead of using oil when cooking, use liquids (such as stock, wine, lemon juice, fruit juice, vinegar, or water).

  • In place of cream in sauces and soups, try low-fat yoghurt, low-fat milk, evaporated skim milk, or cornstarch.

  • Instead of adding oil to the pan first when browning veggies, place them in a hot pan and then spritz with oil. By doing this, the amount of oil that vegetables absorb while cooking is decreased.

  • Cooking veggies first in the microwave and then crisping them under the grill for a minute or two is an alternative to browning them by pan-frying.

  • Use pesto, salsas, chutneys and vinegars in place of sour creams, buttert.