1. To keep the nutrients and color in vegetables, the most effective and quick way to cook them is by steaming and stir-frying.
2. For everyday meals, use a variety of vegetables, vinegar, tomatoes, onions or low-fat/no-fat foods to make salads. Salads are great for your health, especially for those with high blood pressure or high cholesterol.
3. Make the most of the freezing function of the refrigerator, it will save you a lot of time. When cooking, cook more than one meal and freeze it. Then when needed, just defrost and use. This cooking tip will save you time and not have to worry too much about family meals when you are busy.
4. You can mix different fruits together to make nutritious smoothies. For example, blend ripe bananas with papaya, kiwi with orange juice and a small amount of low-fat yogurt for delicious smoothies that enhance vitamin intake for the body.
5. Pre-made seasonings can contain high amounts of salt and increase the risk of high blood pressure. Replace them with herbs or some low-salt seasonings. Try to limit the amount of salt you use daily. Enhance the flavor of your dishes with lime juice, citrus zest, or chili peppers.
6. Canned fruits and vegetables are often processed and preserved with high levels of salt. Choose canned products with less salt by comparing sodium content on the label because different brands will have different processing methods. If you buy canned vegetables, rinse them under cold water for a long time to reduce salt content.
7. Choose baked goods or quick breads that are low in fat and calories instead of those with too much butter or cooking oil.
8. Choose whole grains for your meals instead of refined ingredients. Use whole wheat flour, oat flour, or even corn flour. If you don’t like whole wheat flour, you can try a half-and-half ratio of all-purpose flour and whole wheat flour.
9. When baking, use low-fat or non-fat yogurt or sour cream, or low-fat or non-fat whipped cream.
10. Another way to reduce fat and calories in your cooking recipes is to use non-fat or 1% fat milk.
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