Making a Healthy Recipe

As a mom, you are concerned about the nutrition your children get. You try to cook meals to your family that you think are healthy, but are you really sure that what you are serving is indeed nutritious? There are important factors that you need to look for when researching for recipes to make sure that you are providing the best for your family.

Healthy ingredients

The only way to assure yourself that you are preparing healthy dishes is to cook it from scratch using whole fresh or frozen fruits and vegetables, lean meats, healthy oils, whole grains, and the likes. Avoid buying frozen dinners or microwaveable snacks because you are most of the time they are laden with preservatives and artificial flavorings.

Leaving out unhealthy ingredients

In the process of buying healthy ingredients to make nutritious and delicious dishes, you should also ditch using unhealthy ingredients in your cooking. These include sugar, processed foods (such as hot dogs, hams, and sausages), liquids containing corn syrup, and products made with refined white flour. However, some dishes can be tricky when it comes to evaluating its "healthiness."

An example of which is spaghetti and meatballs that have very healthy spaghetti sauce made of lycopene-rich tomatoes but also has that pasta made of refined white flour and meatballs that may have a lot of saturated fat.

To deal with this, replace the pasta with whole wheat spaghetti and use turkey meat instead of beef in making meatballs. You could also try decreasing serving portions or "counteracting" the unhealthy ingredients by adding a big serving of vegetable salad as a side dish.

Cooking methods

How you cook a dish is also very important. You may think preparing a salad is healthy because of the fresh vegetables, but you may have also included deep-fried croutons. Frying food deep in a pot of oil can be considered as the least healthy of all cooking methods, especially if the oil is used more than once.

Pan frying may be a little okay, but cooking your food on top of a lot of oil could be a problem, especially if the food is wrapped in a batter that would absorb more oil as it cooks. Meanwhile, boiling may not add unnecessary calories to your food, but you will lose important nutrients if you drain the water off.

Among the healthy cooking methods include roasting in an oven, baking foods that are usually fried (like potato chips and french fries), steaming, stir frying, and even microwaving. If you are still insistent on frying food, choose healthier oils like olive, canola, and even corn.

Also, how you prepare foods matters as well. For instance, it is better to cook potatoes with its skin unpeeled because it keeps the crop’s vitamin C and fiber contents.