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Cooking healthy does not have to\u00a0be complicated\u00a0or expensive.\u00a0Unfortunately, with busy\u00a0schedules and full days,\u00a0making a nutritious meal\u00a0can still prove to be an\u00a0epic challenge. Aside from\u00a0overhauling your entire pantry,\u00a0the solution to your dining\u00a0woes could be as simple as\u00a0trading one ingredient for\u00a0another or preparing your\u00a0food in a different way.<\/p>\n
Check out these ideas to instantly upgrade your meals.<\/p>\n
Just because you\u2019ve\u00a0always cooked chicken a\u00a0certain way does not\u00a0mean you can\u2019t improve\u00a0on your skills. Here are\u00a0some methods to consider\u00a0that can replace a less-healthy\u00a0go-to technique\u00a0such as boiling, panfrying\u00a0or deep-frying.<\/p>\n
Stewing slow-cooks food in a\u00a0liquid, allowing flavors to blend\u00a0together while tenderizing\u00a0the meat or other protein and\u00a0preserving the nutrients. True,\u00a0stewing takes a little longer\u00a0and the texture might be softer\u00a0than you\u2019re used to, but the\u00a0ingredients of your favorite go-to\u00a0meal can remain the same. \u201cYou\u00a0can also stew using minimal\u00a0kitchen equipment,\u201d says Cara\u00a0Harbstreet, MS, RD, LD, which\u00a0can expedite cleanup time.<\/p>\n
Tips:<\/strong><\/p>\n Broiling is a great cooking\u00a0option because you can season\u00a0meat, fish, poultry and veggies\u00a0with a simple dry rub instead\u00a0of with oil or other fats. And\u00a0because it\u2019s dry, the seasoning\u00a0will stick to the food and won\u2019t\u00a0run or drip off into the bottom\u00a0of the baking dish, according\u00a0to Harbstreet.<\/p>\n Tips:<\/strong><\/p>\n \u201cGrilling is a nutritious way to\u00a0cook lean protein like chicken or\u00a0beef because you avoid batters\u00a0and excess oils,\u201d says Chrissy\u00a0Carroll, MPH, RD, LDN, ACSMCPT.\u00a0Grilling also allows the fat\u00a0from your protein to drip off your\u00a0food and into the grill, meaning\u00a0you eat less fat as a result. \u201cSome\u00a0people worry that grilling can\u00a0create carcinogenic compounds,\u00a0but you can minimize your risk by\u00a0marinating meat beforehand,\u201d\u00a0Carroll says. Also, make sure your\u00a0grill is not so hot that you see tall,\u00a0visible flames licking up between\u00a0the grates.<\/p>\n Tips:<\/strong><\/p>\n There is nothing more pathetic\u00a0than a limp, boiled vegetable\u00a0or a rubbery boiled protein.\u00a0Roasting is a healthy, dry\u00a0cooking method that allows a\u00a0veggie to keep its crunch and\u00a0meats and poultry to retain their\u00a0nutritional value. In other words,\u00a0the vitamins and minerals of\u00a0your food don\u2019t get sucked\u00a0out into the boiling water and\u00a0tossed down the drain.<\/p>\n Tips:<\/strong><\/p>\n Eating food as close to its pure\u00a0form as possible is ideal, and\u00a0here is where steaming is a\u00a0suppertime superstar. \u201cSteaming\u00a0cooks food quickly and\u00a0preserves much of its nutritional\u00a0value without adding other\u00a0ingredients,\u201d Carroll explains.\u00a0And because it only requires\u00a0water as a vehicle for heat, there\u00a0are also no added calories.<\/p>\n Tips:<\/strong><\/p>\n What has more calories, oil or\u00a0air? (Hello, Captain Obvious.)\u00a0\u201cInstead of submerging the\u00a0food in oil, air circulates around\u00a0it to achieve the same crispy,\u00a0crunchy texture,\u201d Harbstreet\u00a0says. And air-frying is versatile,\u00a0meaning you can use it for\u00a0vegetables, potatoes, protein\u00a0and more.<\/p>\n Tips:<\/strong><\/p>\n Swapping one ingredient for another can instantly make a meal\u00a0healthier. Change just an ingredient at a time in a recipe so it\u2019s\u00a0not a complete shock if something tastes a little different.<\/p>\n Sub for: Sour cream, mayo or heavy cream.<\/strong><\/p>\n Yogurt is a healthy source of protein, calcium and probiotics.\u00a0\u201cTry subbing plain Greek yogurt into recipes where you\u2019d traditionally\u00a0use something like mayo or sour cream,\u201d Carroll says.\u00a0\u201cNot only will you save some calories, but you\u2019ll add extra protein,\u00a0too.\u201d While it\u2019s not a perfect fit for every dish, yogurt works well in\u00a0creamy sauces and dips or in dishes like potato salad.<\/p>\n Sub for: Rice, potatoes and pizza crust.<\/strong><\/p>\n Known for its fiber, B vitamins and cancer-protective nutrients,\u00a0cauliflower adds a hearty component to any meal. You can rice\u00a0it and use in place of traditional rice to save on carbs, or you can\u00a0steam\/boil and mash it to use instead of potatoes in a side or for\u00a0flour in pizza crust.<\/p>\n Sub for: Standard table salt.<\/strong><\/p>\n If you\u2019re going to add salt to a dish, it might as well work for you\u00a0rather than against you. \u201cUsing pink Himalayan sea salt adds\u00a0trace minerals while enhancing the other flavors in a recipe,\u201d says\u00a0Kathy Smart, HTC, PTS, CEO of Live the Smart Way. This specific\u00a0type of salt contains minerals such as calcium, iron, potassium\u00a0and magnesium, which can stabilize electrolytes and reduce the\u00a0chance of dehydration. It also helps improve metabolic function,\u00a0strengthens bones and lowers blood pressure.<\/p>\n Sub for: Fruit-flavored yogurt or protein powders.<\/strong><\/p>\n Fruit-flavored yogurt often contains added sugar \u2014 anywhere\u00a0from 13 to 17 grams per 100-gram serving. Reduce your sugar\u00a0without losing out on protein and nutrients by trading up to cottage\u00a0cheese. A great source of protein, B vitamins and calcium,\u00a0cottage cheese contains only about 160 calories per cup and has\u00a0a whopping 25 grams of protein, including casein, which metabolizes\u00a0slowly, increasing satiety. \u201cUse cottage cheese to boost the\u00a0protein content of a smoothie instead of using heavily processed\u00a0powders,\u201d Harbstreet says.<\/p>\n Sub for: Other vegetable oils.<\/strong><\/p>\n Avocado oil is low in saturated fat and high in potassium and\u00a0vitamin E \u2014 key nutrients for optimal heart health. Try it in place\u00a0of vegetable oil for dressings and sauces, and because it has the\u00a0highest smoke point of all oils, you can use it in high-heat dishes\u00a0such as stir-fries, Smart says.<\/p>\n Sub for: Processed flavor packets.<\/strong><\/p>\n Using a little lemon, orange or lime zest in a recipe instead of\u00a0a commercial flavor packet \u2014 which may contain added preservatives\u00a0and chemicals \u2014 is a healthier choice for seasoning\u00a0a favorite dish. And while most people are only focused on the\u00a0inside of a citrus fruit, the zest contains many health-preserving\u00a0nutrients such as vitamins B and C. \u201cIt also adds a little zip to\u00a0baked goods, soups and stews,\u201d Smart says.<\/p>\n<\/p><\/div>\n\n
Broiling<\/h3>\n
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Grilling<\/h3>\n
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Roasting<\/h3>\n
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Steaming<\/h3>\n
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Air-Frying<\/h3>\n
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Smart Swaps<\/h2>\n
Yogurt<\/h3>\n
Cauliflower<\/h3>\n
Pink Sea Salt<\/h3>\n
Cottage Cheese<\/h3>\n
Avocado Oil<\/h3>\n
Citrus Zest<\/h3>\n