Simple practical tips for healthy cooking

Unsaturated fats for Fried foods- Healthy cooking

First of all, I want you to always remember that healthy cooking does not mean you have to buy up some expensive cookware or even hire a chef. And contrary to traditional thinking, healthy cooking does not rub your food of flavours either.

There are loads of simple and practical adjustments you can make within the comfort of your very own kitchen to prepare healthier foods for your household. For instance, simply limiting the need for oil in the food preparation already means that food will contain much less calories and unhealthy fat, and this you can do by swapping frying for roasting.

A very commonly ‘abused’ food ingredient is salt- and healthy eating absolutely demands #Less Salt because its excessive consumption is directly linked with Hypertension

less salt- high blood pressure and healthy eating

Today’s article is going beyond just instructions like stop, reduce, no more…Here are some basic cooking methods you might want to consider incorporating into your lifestyle for healthy eating.


This is cooking at different temperatures done within an enclosure (oven). Baking foods is a healthy cooking option because it particularly limits the need for fats/oil. A minimal amount of oil can be used to lace the baking pan just to preventing the food from sticking.

Baking Chicken- Healthy cooking

Baking largely removes the ‘need’ for fats/oil

 And besides flour based meals like bread or pastries, you can bake other foods like seafood, chicken, vegetables and have your brownish looking crunchy healthy food

Baked Potatoes- Healthy cooking

Nicely made home-baked Irish Potatoes



Is cooking at high temperatures on a hot grilling iron where the food receives direct heat from the source (which can either be via electric, gas or coal). Cooking by grilling method is not only healthy but fun because it can be done both indoor and outdoor on the barbeque to achieve your smoke-flavoured taste.

 Electric Grill-Healthy cooking tips

It also does not demand oil so here is another opportunity for lower calorie foods. However, you need to take caution by carefully cooking the food under low heat while turning the food from side to side at intervals for proper cooking right to the centre of the food. You should also avoid charring the food with excessive fire if you are using charcoal grill as this can cause deposits of carcinogenic soot on the food.

Outdoor Grilling- Healthy cooking


This is the cooking of food in oil at high temperature, and may be either deep or shallow frying. In talking about healthy cooking, frying is usually the “bad guy” but let’s put it in proper perspective here. Ideally, only about 20-35% of your total daily calorie intake should come from fats/oils. On the average, 1 tablespoon of oil contains 120 calories. The other thing about fats is that the healthier group are the unsaturated fats. So choosing olive oil for instance over the regular type bleached oil is by far more heart-friendly, even though it still does not change the amount of calorie.

Therefore, if you must enjoy your fried foods in a healthy way, keep this word in mind: moderation. And in adding to opting for heart-healthier versions of oil, do other simple habits like using a perforated frying spoon rather than a regular soup spoon to drain any excess oils. You can also transfer them to a colander first from the hot oil before moving the food to your eating plate. And you may even go further by lacing the colander with some paper towels to drain more oil. For deep frying, remember to not use low heat because this will make the food soggy and very greasy.

Deep frying-healthy cooking

There are many simple tips to make your fried foods healthier



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