Healthy cooking tips
Choosing healthy, lower-fat cooking methods is a practical way of ensuring we get the nutrients we need without the added kilojoules. Nutritious meals can be easy and delicious - all it takes is a little modification to an ingredient or a method - and even your favourite recipes can be revamped.
Here are some ideas:
- Instead of frying food in fat or oil, use a non-stick pan with vegetable oil cooking spray or sauté in vegetable stock
- Roast or grill lean meat on a rack so that the excess fat can drip off the meat
- Always remove skin and fat from chicken before preparing a stew or a casserole
- Extend meat in recipes by slicing it thinly and combining it with legumes or vegetables
- Instead of cream use low fat evaporated milk in recipes
- Replace sour cream in recipes with plain yoghurt
- When making a white sauce, instead of using butter or margarine, use low fat milk and add flour before heating. Mix well with seasoning and a little mustard powder for flavour
- To make lower fat mashed potato, mash the cooked potatoes in 100ml of the water it was cooked in. Fat free milk can then be added optionally.
- To add moisture to your food, use oil-free dressings, cottage cheese, chutney, tomato sauce or a home-made vegetable-tomato sauce instead of adding extra margarine or butter.
- Refrigerate stews, curries, soups and gravies after preparation and then remove the hardened layer of fat from the surface before reheating and serving
- Prepare a fat-free gravy from stock and thickening, rather than with meat juices
- For a lower fat dessert choose a sorbet
- Some healthier snack options - fat-free yoghurts, dried or fresh fruit or extra lean game biltong
- Ideas for lower fat sandwich and baked potato fillings include:
- Cottage cheese mixed with parsley, chopped chives and gherkins
- Cold cooked chicken mixed with a little low-oil mayonnaise and plain yoghurt
- Tuna (in brine) mixed with chopped tomato, onion and a little low-oil mayonnaise
- Baked beans (mixed with a little chopped chilli for extra zing!)
This information is not intended to be used as a substitute for professional medical advice, diagnosis or treatment. For more information please contact Pick n Pay Health Hotline on 0800 11 22 88 or firstname.lastname@example.org