Method to the Madness

The way in which we prepare food can have as much to do with how healthy it is as the food itself. I had a friend a few years back who reported a story about her parents who were very proud of adding fish to their diet believing they were doing their bodies a favor. Sounds good, huh? Only problem was they choose to have a deep fat fried fish sandwich from the local fast food outlet as that fish choice.

A fillet-of-fish sandwich from McDonalds has essentially the came amount of fat as a quarter pounder and is smaller by an ounce. I don't mean to single out McDonalds as any item that is deep fat fried will by definition be loaded with fat. So is that the answer, avoid frying?

That's certainly one way to limit calories but there are many other "tricks" to incorporate into your repertoire. Try some of these:

• Eliminate butter, margarine or oil in certain recipes - foods like cooked rice, oatmeal or pasta don't really need the additional fat.
• Use non-stick cooking spray on pan surfaces so food doesn't stick. You also might try adding a little broth when sauteing and/or herbs for additional flavor.
• Prepare your own home fries, either from white or sweet potatoes by cutting into wedges, spraying with cooking spray and sprinkling with your favorite herb or herb mix and bake until tender. I get the small red potatoes, cut in half and place cut side down and roast. They brown beautifully
• Applesauce or similar pureed fruit can replace the fat or at least part of it in baking. Cookies or quick breads turn out well using this method
• I have a grill on my cooktop which I use all the time for meat, poultry and fish. Simply marinate with an acid/oil combination such as lemon juice and oil, add some seasonings, spray the surface with cooking spray and grill until done to your likeness. I change the seasonings depending on the desired flavor. Rosemary and garlic work well with chicken or beef, lemon and dill work well with fish. Be creative!
• What you put on your food can matter as well. I top my baked potato with salsa. It gives them a real zing and contributes all the good things in the tomatoes and peppers.
• Be careful with salad dressings as well; they can add more fat and calories than you realize. Serve it on the side and dip the fork into the dressing first and then take a bite of salad. You will be amazed at how much less dressing you use.
• Another source of hidden calories can be what is carried in your beverages. Cream and sugar top the list as calorie 'adders' to drinks. Use non-nutritive sweeteners and non-fat creamers. Or try non-fat dry milk solids as a coffee whitener.

These are just a few thoughts in a long list of ideas. You are limited only by your imagination. Don't be afraid of being creative - experiment with your cooking. And above all - ENJOY WHAT YOU EAT!

Happy, Healthy Eating!

Marcia