Healthy Cooking Tips
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Cooking with Kids Tips
Healthy Recipes
Healthy family meals starts with cooking at home.
We have put together a list of helpful tips that promotes
Here is a list of our tips that
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make your recipes healthier with just a few simple ingredient changes
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provides tips for adding more fruits and vegetables into yoru recipes
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gives you suggestions for cooking methods that is lower in fat and higher in nutrients
List of Healthy Cooking Tips For The Family
- Use reduced fat or low fat ingredients such as low fat cheese or skim milk
- Making pasta tonight? Make it a healthy dinner by using whole-wheat pasta.
- You can add lots vegetables in soups for a filling and delicious dinner meal. Let your child choose a new vegetable to add to the soup.
- Try mixing half white rice and half brown rice!
- Try adding some bran to your muffin recipe.
- Try some green asparagus mixed with pasta.
- Teach kids about the lucky green vegetable.
- You can make French fries healthier by making baked French fries.
- Pick a recipe and talk with the kids about what is a healthy ingredient.
- Plan a meal around veggies, whole grains and beans instead of meat for one day.
- You are your child’s best advertisement. Have fun with nutrition!
- When planning your dinner meal, try to include something from all the food groups.
- Set out a bowl of veggies with a low fat dip for healthy kid snacking.
- Stir fried, steamed, roasted or broiled dishes are healthier choices than battered or deep-fried.
- Choose and prepare foods with less salt. Most adults and children consume more sodium (salt) than their body needs.
- Try substituting and using long grain, brown rice or whole-wheat pasta instead of white rice.
- Look for fun recipes to serve vegetables to your family. Involve the kids in finding a fun recipe.
- Plan healthy meals that can be made quickly on days when you are extra busy.
- Kids love to eat food on a stick. Have them help you prep a fruit kebob.
- Let your child choose a new vegetable to add to soup.
- Cooking Tip: To save calories, use applesauce in place of oil (1 to 1 ratio) when baking.
- Follow the 5-5 rule. Look for cereals with 5 grams or less of sugar!
- Next time you make a sandwich for your child's lunch, switch from regular mayonnaise to low fat or fat-free.
- Parsnips look like white carrots. They are sweet and are a good source of fiber. Try them this fall; eat them raw on salads or bake them in the oven like fries.
- Make gravy with broth this year. Traditional gravies with turkey drippings are high in calories and fat.
- Make holiday cooking healthier by making a few adjustments to the recipe.
- Add a few extra fruits and vegetables to those holiday recipes and increase the vitamins and minerals your child will be eating.
- Try using nonstick spray instead of butter or oil when greasing the baking pans.
- Black beans are a better choice because they have less fat than refried beans
- Use small amounts of high salt ingredients such as soy sauce or chicken broth. Add water to dilute the amount.
- When making your child a sandwich, use 100% wholewheat bread.
- Avoid soups with creams, they are high in calories. If soup calls for some milk, use skim milk for a healthier meal.
- To lower sodium, you can replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.
- Use whole grain rice, flour, and pasta. Look for the word “whole” on the package.
- Keep your heart healthy with lots of fruits, vegetables and whole grains.
- Use low fat cooking methods such as grilling, steaming, boiling, or baking.
- Use a small amount of healthy oils instead of butter, shortening or lard. Using a teaspoon or brush helps control the amount of oils you are using.
- Grill a salmon steak or add a filet to a vegetable shish kabob – it’s that easy!
- Try new recipes, often kids will try vegetables when mixed with other foods or special sauces
- Healthy oils (fat) usually comes from unrefined products such as fish, nuts, avocado, seeds, and olives.
- Arrange food in a fun way on the plate or have children help you prepare the foods they like.
- Preserve the nutrients and colors in veggies. Cook them quickly by steaming or stir-frying.
- Try healthy spray butter for your dinner rolls and veggies. They taste great and add 0 calories.
- Use leftover chicken from dinner last night and make a sandwich vs. processed sandwich meat
which is high in sodium (salt).
- Serve a new appetizer the next time you have guests over for dinner: Cube cantaloupe melon and wrap with a thin strip of prosciutto or ham, secure with a toothpick. Your child may be able to help put the toothpicks in place.
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