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Healthy Cooking 101
By Diane M. Henderiks, R.D., Dietitian in the Kitchen™
Healthy cooking can easily be fun, nutritious and delicious!
 Diane M. Henderiks, R.D., Dietitian in the Kitchen™, began her career with four medical offices in Monmouth County, NJ. She then became a dietary/culinary consultant to Fortune 500 companies, and a lecturer, product manufacturer, restaurateur and cookbook author of Volume I: Essential Recipes. Visit www.DITKonline.com to learn more about Diane, read more recipes and see her product line.
You heard right…learning how to cook healthy may seem like a daunting task but it really doesn’t have to be. The truth is all of the ingredients required to prepare healthy meals are easy to obtain and easy to work with.
The real key to healthy eating is to select items that are as close to their natural state as possible, which essentially means selecting a minimal amount of processed foods (if any at all). For example, choose fresh fruits and vegetables over canned or frozen varieties; whole grains like barley and bulgur wheat over refined white flour; couscous and wild or brown rice over white rice and pastas; and include sweet potatoes, as well as, white potatoes.
For protein staples, choose lean, skinless and boneless poultry and fish, as well as the leaner cuts of red meat, such as filet mignon, sirloin and round steaks. And, of course, never underestimate the great health benefits of such soy-based products as tofu and tempeh. The idea of selecting food items as close to their natural state as possible applies to all parts of your diet, both large and small. So rather than snack upon or garnish foods with fried tidbits (like bacon bits) or refined bread products (like croutons), try unsalted, toasted nuts and seeds. Instead of flavoring your food with excess salt and fat, select citrus zests (such as True Lemon® or True Lime™), fresh and dried herbs and spices that will enhance natural flavors and add zing to your dishes without adding extra calories and unhealthy byproducts.
Also, it helps to keep a well-stocked pantry and fridge filled with nutritious ingredients. Food items that you should have on hand include:
For your refrigerator: fresh fruits and vegetables, low fat dairy products, eggs,
lean meats, poultry and fish, natural nut butters, tofu, mustard, nuts and seeds,
and whole grain breads.
For your pantry: low sodium vegetable or chicken broth, flavored vinegars, olive
and canola oil, whole grains (barley, bulghur, brown and wild rice, etc),
evaporated skim milk, salsa, and Worchester sauce.
With these items on hand, you can prepare better meals faster and, in the process, move forward toward a healthier state. Now go put your newfound knowledge to work for you and for everyone who dines at your table!
“It’s all about lifestyle changes…not diets!”
Click Here for the Citrus Rub recipe.
Click Here for the JICAMA & ORANGE SALAD recipe.
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