The doctor in the kitchen, in a previous note we have tried to teach our readers systems and secrets to make an intelligent and careful spending, the premise that esteemed essential ones used to create a healthy cuisine. Not enough to know how you buy at a rational and prudent, if not then you know all the various tricks to cook in a healthy way, namely by implementing the techniques of cooking the most beneficial and advantageous, varying some system of preparation of various dishes and putting in place all necessary measures to obtain tasty foods using low-fat, cholesterol and very few calories.
We refer not only to those who have to cook for people “at risk” or those who are already suffering from some disease related to malnutrition, but also to those who are in a very common condition and would like to lose a few pounds overweight superfluous.
The first suggestion that we feel afraid I have is that, ultranoto but little used, always cook with less fat as possible. And please do not come to argue that restricting their use will be half of the flavor of various dishes, which are thus less appetizing and is therefore subject to the approval of the diners. We can say that it’s all a matter of technique and experience, qualities that require both to be refined and improved in various ways by using various tricks.
Then I will tell you how to behave in the kitchen. First, in the meantime, learn to cook food in the microwave, steamed, grilled or oven, trying not to add fat in any way. To do this you must therefore get used to using pans and pots with the bottom pan and always remind you (before cooking) to clean up all visible fat from meat and poultry completely remove the skin before serving it.
Once food and food had been cooked, as suggested above, you need to spice it with some seasoning, without which the dishes prepared in the manner suggested would run the risk of never really tasteless.
In this respect, it should anticipate that once routinely using herbs in cooking, you can succeed with considerable success to flavor foods, thus avoiding or greatly reducing the use of fat dressings. For example, add to meat mixture a “wise” of herbs and dried spices, brilliantly able to give flavor to your dishes without using too many supplements of fat, using them in small quantities and, if anything, choosing among the “unsaturated”. Always remember to replace the rule of butter with extra virgin olive oil when you have to dress pasta, rice, potatoes and, of course, the vegetables cooked.
Do not forget to use abundantly, whenever possible, balsamic vinegar and lemon juice, “seasoning” that adds flavor and are almost entirely free of calories. I must also recommend you avoid as much as possible in preparing your meals, the use of sauces, gravies and sauces and use olive oil instead, thin mayonnaise, margarine “light” and to that added with acid polyunsaturated fats.
As you can see it is simply to operate only small (but important) changes in your culinary knowledge, without being forced to give in any way to your favorite dishes. It ‘s just that you factor in some simple steps that, if we repeat them, are practically those already mentioned of using less fat in general, always use vegetable oil instead of butter or lard and cream, then, do not overdo it with the consumption of whole eggs, if anything, preferring to abound with the egg white rather, that can also be used in greater quantities.
And finally I want to remind a few little tricks to get smaller portions, thereby reducing the amount of calories ingested. They may seem silly, but it is shown, for example, are sometimes even the simple expedient of never hold the dish to the table after the diners (I speak especially of those at risk) used, the cunning of trivial Use smaller plates, so that they appear more full (you eat with your eyes), and the trick to keep the television off during meals and not eating light, so as not to lose count of the amount of food you are taking. Everything helps.