10 Commandments of Nutritious Cooking

1.Cut the salt in half in your favourite recipes. Most of the time this will not produce a  noticeable tast change. Consider replacing part of the salt with aherb or spice, flavoured vinegar, citrusjuice or peel. Garlic or onion powder work well in meats, soups, and sauces. Make your own mix of garlic, onion, paprika, and parsley flakes.

2.Use veggie spray or non-stick pans for grilling or stir-frying.

3.Coose methords of cooking that will retain flavour, colour and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (xcept for quick stri-frying) and long cooking times.Both extended heat and liquid can destroy or leach out valuable nutrients.

4.Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews.Use chopped red or yellow peppers to pep up the flavour.Try vegetable salsas and fruits chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces.

5.Try some lower-in-fat substitutes such as low fat cheese, salas dressing and evaporated skim milk. Try low cholesterol eggproducts. Use two egg whits instead of one whole egg to significantly reduce the fat and cholesterol content of some baked goods.

6.When you use oil, select olive or canola oil. Drain off visiable fat while cooking, blot pan-fried foods on paper towels to absorb extra grease, and allow soups to chill before reheating and serving so that the fat can be skimmed off the top.

7.Reduce the fat in home baked goodies by substituting applesauce, mashed bananas, or yoghurt for up to half of the shortening. It works

8.Substitute some whole grain products for all-purpose flour in your cooking. Try whole-wheat flour or oatmeal in bread and muffins, or add some bran or wheatgerm to your meatloaf. Try using some soy flour in biscuits and breads.

9.Coose roasting, poaching or stir-fr\ying as frequent cooking methords.Keep open-flame grilling of meats to a minimum ad this practice produces cancerpromoting compounds.Avotd eating charred food.Miscrowave cooking is a healthful way to cook vegetables because the short cooking time reduces nutrient losses and usually no added water or fat is needed.

10.Trty mor  fruits desserts instead of cakes and cookies.Choose frozen yoghurt, sherbet and sorbet instead of ice cream. Serve cake with fruit sauce instade of frosting or whipped cream.

The roots of healthy cooking recipes lie withen your control. The true is, youre in full control of your eating habits.You decide whether youwant to cook healthy food at home or dine out, and whether you use healthyier cooking ingredients and less fattening, and processed foods. Happy healthy cooking!