Thursday, October 20, 2011

Making Delectable Healthy Meals for Your Family

Spices: Turmeric, Paprika, Allspice, Coriander, Chili Photographic Print


Guest post by James Kim. James is a guest writer for foodonthetable.com. Food on the Table is a company that provides online budget meal planning services. Their goal is to help families eat better and save money.


Making Delectable Healthy Meals for Your Family

Eating junk food may be a common pastime, but consistently eating the wrong foods can lead to health complications later. You may wonder why so many healthy meals tend to taste like cardboard and find it difficult to find nutritious foods that you like. This does not always have to be the case, if you use a little creativity.

You don’t need to spend more time in the kitchen, and you don’t need specialized culinary training. You just need to change a few things. Below are some ways to liven up meals that are nutritious.

1. Get to Know Your Spices Better

There are more options to seasoning your food other than salt and pepper. Ground onion, chipotle powder, and variations of garlic can liven up any meal.

Let’s say you like chicken and potatoes. You could try broiling or baking these food products, instead of deep-frying them. Marinate the chicken in any seasoning such as jerk, southwestern, or teriyaki. Fries are delicious, but they are starchy and often cooked in too much oil, including butter or margarine. When you make fries, try to minimize the oil you use and try healthy oils like canola and olive. Oven-cooked fries are a good alternative for those watching their waistline. Cover raw, sliced potatoes in healthy oil, sprinkle on your favorite seasoning, and bake uncovered at 350 degrees for 45 minutes. The fries you end up with will be good for you and taste great.

2. Decrease Your Portions

Many times our eyes are bigger than our stomach, which can lead to weight gain and wasted food. There is no need for that “stuffed” feeling. Get into the habit of measuring your food as well as taking time between bites. The American Journal of Clinical Nutrition reported that the longer you chew, the less you eat.

There is no need to starve yourself. Just enjoy your food, and push the plate away when you are full.

3. Be the Master of Your Kitchen

By cooking at home, you are in control of your portions. Restaurants tend to use plates larger than most used at home. Some even use platters that are much wider in size. By using small plates, you can measure how much food will be eaten. It does not hurt to eat at home on a weekend instead of dining out. Also, learn to use color for visual aesthetic and health benefits. Adding vegetables that are green, red, or orange will not only guarantee that you are getting more vitamins like Vitamin C and beta-carotene, but it will also guarantee that you are getting less fat and carbohydrates. Go online to find out which vegetables and fruits contain the nutrients you and your family may be missing out on. A good way to integrate more veggies is with meatless entrees. This Eggplant Parmigiana recipe is a perfect example of a healthy, meatless entree. Cook meals at home, and you’ll save money and get healthy!

1 comment:

cathy@home said...

Great post, going to try the eggplant as we have a lot of them at the moment.