Making food healthier is a goal many of us strive to commit to, but it often seems like an overwhelming challenge. Fortunately, this couldn’t be further from the truth – with the right approach to meal preparation, you can enjoy the same meals you always have without expending a lot of energy. This can be done through both cooking and ingredient substitution, and is a great way to make a dramatic difference to your diet. Read on to learn more!
Change the preparation method
While ingredient substitution may seem like the most obvious way to manage energy in a meal, preparing food in different ways can also help minimize the kilojoule density in a meal. There are certain cooking techniques that require fat – such as deep-frying and pan-frying – that can unnecessarily contribute significant fat to a meal, but these techniques are still Popular choice for many people.
Here, we present some great food prep alternatives that are sure to save you kilojoules (and time too!).
Bake and roast food, as vegetables and meats (both lean and fatty) can be made with cuts of meat that already have fat. In the case of lean meats, liquids such as chicken stock, wine, or broth can often be added to help the meat retain moisture. Let your imagination run wild – the braised chicken used in combination with a sweet mustard spice blend is a great example.
Poaching is a particularly good way to prepare chicken, as it always gives good results and doesn’t require any extra fat. It’s also a great way to prepare eggs (great for saving kilojoules when frying) and fish. Poaching requires attention, so make sure you know how long your foods should be left to simmer before they are cooked properly.
Instead of frying fish, steam Also another great option. Steaming is also a very quick way to cook, so you’ll prepare dinner faster! Combine your fish with steamed veggies and you have yourself a high-protein, low-fat meal to be proud of.
Stir-fry, especially with the use of thick pans or non-stick pans, has the advantage that only a small amount of oil is required. After you lightly coat the pan, high heat becomes your friend while your food is being cooked. So stir-frying is a great way to cook both meat and vegetables.
Bake and bake Both are great techniques for reducing the need for cooking fats like butter and oil. Only a small amount of oil is needed to coat the grill or broiler, and if your meat has skin on it, you can keep this oil while cooking before removing to serve. This way, you will completely avoid the need for extra fat.
Swapping out high-kilojoule-density ingredients for similar ingredients with less fat, sugar, and carbohydrates is a simple way to consume fewer kilojoules while still enjoying your favorite meals. .
Exchange white seeds for brown seeds It’s one of the simplest moves you can make when it comes to food preparation, but it’s a move that can go beyond swapping white toast for more grains. Multigrain pasta can be substituted for regular pasta when making a midweek mushroom fettuccine, as can brown rice for brown rice for a regular jasmine. Make sure you look for a brown alternative when making a high-carb dish – you’ll likely have no trouble finding one and you’ll be rewarded with a much slower release of energy and Extra fiber, vitamins and minerals!
Use Greek yogurt instead of sour cream can work wonders to cut fat. Low-fat Greek yogurt on the market today has a consistency and (some say) similar, but only a fraction of the kilojoule. Greek yogurts also have more protein than their ice cream counterparts. Greek yogurt can be used anywhere sour cream can be used – baked potatoes, as a garnish soup and for a variety of dipping sauces.
Prepare zucchini noodles, or zoodles, instead of spaghetti It’s a great way to minimize your carbohydrate intake. Zucchini noodles can be made using a kitchen utensil to turn raw vegetables into delicious spaghetti spirals. Zoodles have many benefits over regular spaghetti – not only do they have much less total kilojoules, they also have less carbohydrates and more vitamins and minerals. This means you can have larger portions while still being able to efficiently regulate your energy intake!