With some smart ideas and tips, you can transform your regular dishes into super healthy ones. If you want to eat healthily but can’t build a diet plan for some reasons then the best option is to make the little changes while cooking, a simple yet smart move will help you cut the unhealthy things from meals such as using organic ingredients, using healthier alternatives to everyday food items, adopting cooking techniques, and many more. Sometimes we don’t realize how we are destroying the good nutrients by preparing foods the wrong way, it not only cuts down the benefits but also increases calories and turns harmful. Read these 5 life-changing healthy cooking ideas and tips for smart cooking and eating.
Don’t add sugar and salt
If it is possible for you to cook without salt and sugar then cut them out totally from your meals. Instead try using healthier alternatives for sweetening such as jaggery, sugarcane powder, rock sugar, honey, etc; For the taste of salt, you can use rock salt or Himalayan pink salt. Sugar and salt are one of the most harmful things in everyday food items for our health, we unknowingly consume a lot of it apart from adding to meals, they increase blood pressure and cause diabetes. Women should consume no more than 6 teaspoons of sweetening (sugar and other alternatives), and men should consume less than 9 teaspoons.
Bake it, don’t fry it
When you fry vegetables, meat, potatoes in oil, they get filled with saturated fatty acids which are obviously unhealthy. Instead, bake them or roast them, you can brush a little olive oil or butter on fries, vegetables, and meat, season them with spices and herbs, and bake them in the oven. This trick not only helps to preserve the nutrients but also keeps the dish healthy.
Add seeds and nuts
Another amazing tip is to add seeds and nuts to your everyday dishes, they contain ample amounts of protein, fiber, vitamins, and antioxidants. You can add almonds, peanuts, cashews to salads, chia seeds in oatmeals, smoothies and puddings, pumpkin seeds in dishes, flaxseed in soups, beans with rice, etc.
Leave the skins on
This is one of the biggest mistakes we make while cooking, the skin of certain vegetables and fruits are loaded with nutrients, when we peel them off we lack those extra benefits. Don’t peel potatoes, carrots, cucumbers, squash, eggplants, cook them with skin on, or eat them steamed.
Choose whole grains
Ditch regular all-purpose refined flour and switch to healthy whole grains because they are the healthiest dietary fibers. Whole wheat, oats, rice, quinoa, semolina, etc. Choose to bake with whole grain flour, add whole wheat or semolina pasta, buy whole-grain bread, buns, crackers, tortillas, pizza base, and many more.
Experts suggest that you must check the ingredients of a food product before buying them because thousands of food items contain excessive salt, sugar, spices, preservatives, unhealthy fats, etc. Therefore, look for products with less or zero harmful ingredients. Cut off all kinds of processed foods, canned foods, readymade meals, instant noodles, store-bought candies, and soft drinks.