I had a discussion with friend today that had been pretty fit and healthy a few years back, but had let them self go. The question they asked is where do they start on the road back ?. Well nutrition is 80% of the answer, So here are some of the nutritional secrets you .
So I thought we’d start you off with the basic tricks to making food delicious and light that you can learn! Here are some tried-and-true techniques for making dishes more nutritious without sacrificing an ounce of flavor.
STUDY THE RECIPE.
Closely examine the original to identify where changes can be made. Look at each ingredient to see where you can take away, add, or substitute.
Try the recipe with half the recommended salt.
REDUCE PORTION SIZES.
When plating, start with a smaller amount and see if that satisfies you.
CHOOSE A FLAVORFUL CHEESE.
Aged cheeses like Parmigiano-Reggiano pack a punch, so less is required to build flavor.
SPRINKLE CHEESE, CHOCOLATE, OR NUTS ON TOP RATHER THAN MIXING INTO BATTERS.
As toppings, they deliver concentrated flavor.
REDUCE SUGAR-CRUMB TOPPINGS.
Half the amount is often enough.
SUBSTITUTE PANKO, EXTRA-CRISP JAPANESE BREADCRUMBS, FOR ORDINARY BREAD OR CRACKER CRUMBS.
Doing so can reduce the crust’s fat, calories, and sodium by half.
THINK BEYOND FAT-FREE.
Sometimes no-fat foods don’t satisfy. Try blending fat-free and full-fat varieties, which can reduce the fat and calories without sacrificing flavor.
INCREASE LOW-CALORIE INGREDIENTS, SUCH AS ADDING EXTRA VEGETABLES TO CASSEROLES, AND FRUITS TO BREADS, MUFFINS, OR SNACK CAKES.
FINELY CHOP NUTS, BACON, OLIVES, AND OTHER HIGH-FAT OR HIGH-SODIUM INGREDIENTS.
They will distribute more evenly, allowing you to use less without sacrificing taste.
Opt for leaner meats, such as center-cut or loin meats and skinless, white-meat poultry.
ADD ZING WITH CITRUS.
A squeeze of fresh lemon or orange juice can help brighten the flavors of veggies and meats without added sodium or fat.
When you need oil, use canola, which has nearly half the saturated fat and more healthful, unsaturated fat than other oils.
PUREE VEGETABLES TO ADD BODY.
Mash some of the beans in a chili or the potatoes in a chowder. Opt for lower-sodium broths and no-salt-added tomatoes; always rinse canned beans in a strainer under cold water, which cuts sodium by up to 40%.