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Healthy Cooking.

by: Izzy Morgan

Healthy cooking or healthy eating doesn't mean denial. Changes that we implement towards a healthier lifestyle will impact our health, the way we feel and perhaps extend our life.

Cooking is a personal experience and we can implement different methods for the same meal. For example, if we want to make mashed potatoes, we could boil the potatoes, or we could steam them, we could peel the skin, buy instant mixes, etc. The choices we make will modify and transform the quality and the nutritional value of the food you put on your table. So here are a few tips that you can easily implement in your kitchen.

Healthy Cooking

For a healthier lifestyle, you may want change what you cook as well as how you cook. Depending on the method you choose, you may be depleting the nutrients out of your food. You could be preparing a meal with the right nutritious ingredients but after you are done cooking, you may end up with a dish that has no nutritional value.

When heat is applied, many vitamins and minerals are burnt away. The higher the temperature and the longer you cook it, the fewer nutrients you will have in your meal. It is important then not to overcook your meals, try to cook your meals in the shortest time possible and with the minimum amount of water possible. However, dry cooking methods such as roasting and baking are perhaps the worst method, as they require a longer cooking time. Microwaving, frying, boiling and sautéing are some of the methods that you need to consider before you cook. Steaming and stir-frying are better choices, as they will allow the natural nutrition to remain in your food.

It is also important to consider the oxidation that occurs in vegetables once they are cut, as oxidation will neutralize the vitamins. For this reason, try not to cut or chop your vegetables way ahead of time.

Seasonings

You may also want to think about the seasonings that you add to your foods when cooking.

Consider adding unrefined sea salt to your meals instead of the commonly available commercial table salt, which is a highly refined product containing 99.5% sodium chloride with almost no trace minerals left. Unrefined sea salt taste wonderful and depending on the method of processing, it contains 0.5 to 3% trace minerals in addition to sodium chloride and small quantities of other elements found naturally in the ocean. You also need to remember that too much salt can cause hypertension, excessive fluid retention and other complications. You could also add a lot of spices and herbs instead if you need to add more taste to your meals. Try adding fresh lemon juice or lime juice to add a little extra taste.

Monosodium Glutamate (MSG). It is used to enhance flavor and some people are extremely sensitive to it. It is believed to cause headaches, muscle tightening.

Baking powders that contain aluminum.

Cooking utensils

Quality cookware and utensils that do not interact with food are also important to consider. Natural materials such as earthenware, ceramic, glass and metals such as stainless steel, cast-iron or enamel coated steel are recommended. Avoid aluminum, plastic, Teflon and other synthetic materials. Nonstick cookware such as Teflon will emit toxic fumes when heated to a high temperature. Inhaling these toxic fumes can lead to respiratory disease, weakening of the immune system, cancer, depression, asthma and other health problems.

More Things to Consider

Choose quality vegetable oils. Avoid hydrogenated oils and fats, refined margarines and oils, animal oils and fats and shortenings. Hydrogenated oils are manufactured oils. Studies have found that they attack the arteries with a risk of heart disease, the kidneys, liver, spleen, intestine and gallbladder.

Avoid Aspartame. MSG and Aspartame are both considered excitotoxins. Studies have found that Aspartame is the cause for many medical problems, such as headaches, hyperactivity in children, seizure disorders and memory loss. Both Aspartame and MSG and other similar substances cause harm to the brain and nervous system.

Try using less white flour and introduce more fiber by adding bran and soy flour and wheat germ to your bread recipes.

Avoid white processed sugar. The living vitality is not there. Organically grown unprocessed living sugar can be found at health food stores.

Avoid artificial sweeteners, they are manufactured chemicals. Use raw organic honey, fresh organic fruit juices or organic raw evaporated sugarcane juice.

Balance your diet with fresh fruits and vegetables versus frozen or canned. Choose 100% organic fresh produce that is free from chemical fertilizers, pesticides or herbicides. Have a salad every day. Make your own salad dressing. Here is the one I make for my daily salads. In the food processor chop garlic, ginger, onion, jalapeño pepper and parsley. Add fresh squeezed lime juice (from 4 or 5 limes) or lemon juice, extra virgin oil, and unrefined sea salt, that's it, and it is delicious. You could also add honey for a little extra flavor. As far as the amount for each ingredient, I would say, 5 cloves of garlic, a 1/2" piece of ginger, 1/2 onion, 1 jalapeño pepper, a handful of parsley and 4-5 limes. Add oil and salt to taste. Yields about a pint.

Storing foods depletes their vitamin and mineral content. So remember not to keep leftovers in the fridge for more than a couple of days. Instead, try freezing your leftovers right away, as soon as your food has cooled.

And last but not least, cook with a light heart and avoid meals prepared by people who are sick, angry or they have an unhappy attitude when cooking.

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About The Author

Izzy Morgan offers Health Articles on Nutrition and other health topics at her website www.ForHealthTips.com .

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Recipes that earned 4 or 5 stars, as rated by BigOven recipe software users.

Blueberry Pie Filling - BigOven.com
Posted on 4 Jul 2009 at 12:11am Blueberry Pie Filling recipe - BigOven.com10 Servings
Blueberry American
Desserts Bake Kid Friendly Meatless Blueberry American Fall Sweet

5 cups Blueberries
3/4 cup Sugar
1/2 cup Flour
1/2 teaspoon Cinnamon
1/2 teaspoon Lemon peel grated
1/8 teaspoon Salt

Mix...bake in a two-crust pie (top filling with a Tb of chopped butter) at 425 for 40-50 min.

Rate this recipe for Blueberry Pie Filling, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Refried Beans - BigOven.com
Posted on 4 Jul 2009 at 12:11am Refried Beans recipe - BigOven.com15 Servings
Beans Mexican
refried beans Beans Mexican

1 onion
3 cups pinto beans
0.25 jalepeno
1 tsp chipotle powder
2 tbls garlic
3 tsp salt
1.75 tsp black pepper
0.75 tsp cumin
8 cups water

Dice jalepeno, onion, and garlic dump it all in slow cooker Cook high for 8 hours drain water (save to add back to desired consistancy) mash beans with potatoe masher FEAST!!

Rate this recipe for Refried Beans, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Chicken Piccata By Clkaka - BigOven.com
Posted on 4 Jul 2009 at 12:11am Chicken Piccata By Clkaka recipe - BigOven.com
4 Servings
Chicken Italian
chicken breast Capers parsely wine Italian Main Dish

4 chicken breasts pounded thin
1 Salt
1 pepper to taste
1 flour as needed
1 Olive oil as needed
1 cup dry white wine
1 cup chicken broth
2 tablespoon Capers
2 tablespoon parsley chopped
1 Juice from 2 lemons
2 tbsp butter

Season the chicken lightly with salt and pepper. Dredge in flour on both sides, coat a saut* pan with olive oil, and heat over med. Heat. Add the chicken and saut* several minutes until well browned on one side, Turn and continue cooking until nicely browned and cooked thru. Remove the chicken to warm serving platter. Deglaze the pan with the white wine scraping up any browned bit*s the stuck to the pan, add the chicken broth along with the capers, parsley, lemon juice and butter. Return the Chicken to the pan and cook briefly in the sauce, Bring the sauce to a simmer and correct the seasoning with salt and pepper if needed, poor the sauce over the chicken and serve immediately,

Rate this recipe for Chicken Piccata By Clkaka, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Marinated Cucumbers - BigOven.com
Posted on 4 Jul 2009 at 12:11am Marinated Cucumbers recipe - BigOven.com12 Servings
Cucumber Uncategorized
Cucumbers Salads Spring Bold

6 medium Cucumbers thinly sliced
1 medium Onion sliced
1 cup Vinegar
1/4 to 1 cup Sugar
1/4 cup Olive oil or vegetable oil
1 teaspoon Salt
1 teaspoon Dried oregano
1/2 teaspoon Garlic powder
1/2 teaspoon Dried marjoram
1/2 teaspoon Lemon pepper seasoning
1/2 teaspoon Ground mustard

In a bowl, combine the cucumbers and onion. In a jar with a tight fitting lid, combine the remaining ingredients; shake well. Pour over cucumber mixture. Cover and rerigerate for at least 4 hours. Serve with a slotted spoon.

Rate this recipe for Marinated Cucumbers, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Golumpki - BigOven.com
Posted on 4 Jul 2009 at 12:11am Golumpki recipe - BigOven.com4 Servings
cabbage Polish
Polish cabbage rolls hamburg

1 head cabbage
1 1/2 lbs ground beef raw
2 whole grain white rice uncooked
2 cans tomato soup
1 1/2 c. water
1 tbsp brown sugar
1 tbsp salt
1 tbsp pepper

1. Cut the core out of the cabbage. I''ve found the easiest way is to cut it at an angle. Find a stock pot that will fit the cabbage, fill 2/3 of the way with water and bring to a boil. 2. Once the cabbage is boiling lower the temperature to medium high. When you start seeing the outer leaf(s) coming off the head try to peel them away completely. Carefully as you don''t want to rip any. Once boiling the cabbage should boil for another 15-20 minutes while you try to get all leafs separated. 3. While the cabbage is cooking prepare your meat mixture by adding the beef, rice, 1 can tomato soup, 1/2 c water, salt and pepper to a large bowl. I''ve found Campbell''s tomato soup works the best for this recipe. 4. After 15-20 minutes drain the cabbage leaves and let cool. They should sit until you''re comfortable handling them. 5. In a mixing bowl add the remaining 1 can tomato soup, 1 c water and brown sugar. Mix together. 6. On a flat surface take 1 cabbage leaf and place with the curling edge is facing up. Holding the back edge of the leaf add 1 heaping spoonful of meat mixture towards the middle of the leaf. You want the meat as near to the end of the smallest part of the leaf as possible so it''s easier to roll. Once you''ve added the meat mixture roll the leaf by taking the left side of the cabbage leaf and rolling over to the middle of the leaf. Repeat with the right side of the leaf. With the small end of the leaf roll towards the front of the leaf until it''s in a complete roll. 7. In a crockpot spoon enough tomato soup mixture to cover the bottom. 8. Place the cabbage rolle end side down in your crockpot. Continue creating cabbage rolls and placing end side down in your crockpot. Once you''ve completed a layer spoon enough of the tomato soup mixture to cover the rolls. Repeat until you''ve run out of meat or cabbage. 9. When you''ve finished all cabbage rolls spoon any remaining soup mixture over the top and cover. Cook on low for 5 hours. The rolls are done when the meat mixture is completely cooked.

Rate this recipe for Golumpki, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Peanut Butter Haystack - BigOven.com
Posted on 4 Jul 2009 at 12:11am Peanut Butter Haystack recipe - BigOven.com6 Servings
chow mein noodles American
dessert butterscotch peanut butter chow mein noodles American

2 c. low mein noodles
1 Tbsp. smooth peanut butter
1 c peanuts
1 pkg butterscotch morsels

1. In a microwave safe dish add the butterscotch and peanut butter. Heat on 50% for about 2 minutes. After each 30 seconds stop it and give it a stir. The chips won''t look like they''re melting as they''ll hold their shape in the microwave so be careful. These can get overcooked very easily! 2. Once the butterscotch mixture is melted add the remaining ingredients and stir together. 3. Drop the mixture by spoonfuls onto a cookie sheet lined with wax paper. 4. Let them sit on a cool counter or in the fridge for 30 minutes. 5. Enjoy!

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Smores Pie - BigOven.com
Posted on 4 Jul 2009 at 12:11am Smores Pie recipe - BigOven.com8 Servings

Kid Friendly Summer Fourth of July Quick Snacks Desserts

1 9 inch Graham cracker pie crust
1 cup Sugar
4 tablespoon Flour
pinch Salt
3 tablespoon Cocoa
3 Egg yolks
1 12 ounce Evaporated milk
3/4 cup Whole Milk more or less to make two cups of liquid
2 tablespoon Butter
1/4 teaspoon Vanilla
1 8 ounce Cool whip topping I use extra creamy
Hershey''s chocolate bar optional - for garnish

Combine the sugar, flour, salt, and cocoa in a medium sized sauce pan and stir to mix well. Add the egg yolks, and stir to mix. Add the evaporated milk a little at a time, stirring to mix with the other ingredients until you get a paste type mixture. Pour the remaining canned milk into a two cup measuring cup, and add whole milk to make 2 cups. Add the butter and vanilla and stir. Cook the pie filling over medium heat, stirring constantly until the mixture thickens to a pudding consistancy. Remove from heat and let the pie filling cool completely. Once it cools to room temperature, smooth the filling into the pie shell, and top with cool whip, spreading to cover the filling. Garnish with shaved bits of chocolate, if desired. Refrigerate for at least one hour before serving - two hours is better, but we can never wait that long. Serve chilled.

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Kay?s Potato Salad - BigOven.com
Posted on 4 Jul 2009 at 12:11am Kay?s Potato Salad recipe - BigOven.com6 Servings
Potatoes Uncategorized
Summer Spring Picnics Advance Side Dish Salads Potatoes Uncategorized

2 pounds potatoes
4 to 5 green onions
1/3 cup pickled onions (or regular)
1 medium carrot
3 gherkins pickles
1 apple
4 tablespoons mayonnaise
4 tablespoons sour cream
1/4 teaspoon curry powder
pepper
salt
Optional: 1 chicken/vegetable bouillon cube
Fresh parsley minced optional

Peel and dice your potatoes in 1 1/2 inch cubes. Wash them and boil them in salted water (add a bouillon cube for more flavor) for about 10 minutes. Until tender. Wash and finely mince the green onions, pickled onions, and gherkins. Peel and grate the carrot and apple. Drain the potatoes. Mix 4 slightly heaping tbsp of mayonnaise with 4 tbsp sour cream. Add 1/4 tsp curry powder, pepper, and salt. Whisk. Mix potatoes with the onions, carrot, apple, and pickle. Pour the mayonnaise mix on top. Mash everything until you have a consistency you like. Leave some texture in there. (I like a couple mashes, then I stir it) Chill for a couple hours. Garnish with fresh parsley, green onions, and carrots if desired.

Rate this recipe for Kay?s Potato Salad, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Cherry Crisp - BigOven.com
Posted on 4 Jul 2009 at 12:11am Cherry Crisp recipe - BigOven.com16 Servings
Uncategorized
Cakes Lemon

1 Box white cake mix
1 Stick margarine
1/2 c Chopped walnuts
1 cn Cherry pie filling
2 tb Lemon juice
1 ts Almond flavoring

From: hz225wu and at;unidui.uni-duisburg.de (Micaela Pantke) Date: Thu, 12 Aug 93 09:26:15 +0200 From: hando and at;wvnvm.wvnet.edu Mix cherries, lemon juice and almond flavoring, pour into a 9" pan. Melt margarine, mix with dry cake mix and walnuts. Sprinkle over cherries, bake at 350 for about 30 minutes until slightly brown on top. I have also used chocolate cake mix for a psuedo "black forest cake". REC.FOOD.RECIPES ARCHIVES /CAKES From rec.food.cooking archives. Downloaded from G Internet, G Internet.

Rate this recipe for Cherry Crisp, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Pasta with Fresh Asparagus and Scallops - BigOven.com
Posted on 4 Jul 2009 at 12:11am Pasta with Fresh Asparagus and Scallops recipe - BigOven.com6 Servings
Pasta Uncategorized
Pasta Asparagus Cream Olive oil Onion Garlic Green Onion

1 lb Asparagus; cleaned
3 tb Olive oil
3 Cloves garlic; crushed
2 Green onions; chopped
1 c Cream or Half-and-Half
1/2 lb Scallops
Salt and freshly ground black
1 lb Pasta

Please dont put any cheese on pasta if it contains seafood. I want the gentle flavor of the seafood to stand on its own, and cheese will get in the way. It is amazing to see what people will do to seafood. This uses three of my favorite foods. How can I lose? Clean and slice the asparagus into 1/8-inch slices, cut on a 45? angle. Set aside. Heat a large kettle of water and put the pasta on to cook until just al dente. Heat a large frying pan or wok and add the olive oil and garlic. Toss for a moment and add the asparagus. Cook over high heat, stirring all the time, just until the asparagus becomes the least bit tender, about 2 minutes. Add the green onions and toss. Add the cream and bring to a quick simmer. Add the scallops and turn off the heat. Drain the pasta and place on a platter. Strain the asparagus and scallops from the cream and put on top ofthe pasta. Reduce the cream by one third over medium-high heat. Add salt and pepper to taste and pour over the pasta. Serve immediately. From and lt;The Frugal Gourmet Cooks American and gt;. Downloaded from Glens MM Recipe Archive, G Internet.

Rate this recipe for Pasta with Fresh Asparagus and Scallops, or create your own favorites list at www.bigoven.com, with over 170,000 recipes. Free iPhone recipe site now available; visit www.bigoven.com for details.

Avocado Banana Peanut Butter Sandwich - BigOven.com
Posted on 4 Jul 2009 at 12:11am Avocado Banana and Peanut Butter Sandwich recipe - BigOven.com1 Servings
Avocado Banana
Sandwich Summer Banana Avocado Walnuts Honey

1 Avocado
1 Banana
1 Honey
1 Peanut Butter
1 Nutella Hazelnut Spread
1 Walnuts (optional)
1 Bread

Spread Peanut butter on one piece of bread then nutella and honey on the other. Cut up about 1/4 of avocado and 1/4 of banana and put on bread. (Optional) Add a few walnuts for some crunch.

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Alton Brown's Carrot Cake - BigOven.com
Posted on 4 Jul 2009 at 12:11am Alton Brown's Carrot Cake recipe - BigOven.com
12 Servings
carrots Easter
carrot cake Easter Yogurt allspice carrots

12 oz. All-purpose flour
12 oz. Grated carrots
1 teaspoon Baking powder
1 teaspoon Baking soda
0.25 teaspoon Ground allspice
0.25 teaspoon Ground cinnamon
0.25 teaspoon Ground nutmeg
0.5 teaspoon Salt
10 oz. Sugar
2 oz. Dark brown sugar
3 large eggs
6 oz. Plain yogurt
6 oz. Vegetable oil
1 Your favorite frosting

1. Preheat oven to 350 degrees. Prepare 9inch wide 3inch deep cake pan. 2. Put the grated carrots into a large mixing bowl, set aside. 3. Sift the flour, baking powder, baking soda, spices, and salt into the bowl with the carrots. Toss until they are well coated. 4. In a food processor, combine the sugars, eggs, and yogurt. While processing, drizzle in the oil. Add this mixture to the carrot mixture. Stir until just combined. Pour into prepared pan. 5. Bake for 45 mins. adjust oven to 325 degrees and bake 20 mins. longer or until a skewer is inserted in the center of the cake and comes out clean. Cool for 15 mins. before turning cake out. Cool cake completly and cover with your favorite frosting. I love it with cream cheese frosting!

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Deviled Eggs with Bacon and cheese - BigOven.com
Posted on 4 Jul 2009 at 12:11am Deviled Eggs with Bacon and cheese recipe - BigOven.com
24 Servings
Eggs American
devil egg bacon cheddar cheese Hors dOeuvres Appetizers

12 eggs (over a week old - easier to peel)
5 strips of bacon
0.5 cup of mayonnaise
2 tablespoon of mustard
2 tablespoon of horseradish
4 tablespoon of finely grind cheddar cheese
1 pepper to taste
1 paprika to decorate
1 chives to decorate

Place eggs in a saucepan, cover with cold water about 1 inch above eggs. Bring water to a boil and immediately remove from heat. Cover, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, and cool by rinsing eggs under cold running water. Meanwhile, place bacon in a skillet and cook over medium-high heat until evenly brown. Alternatively, wrap bacon in paper towels and cook in the microwave for about 1 minute. Crumble and set aside in a bowl. Peel the hard-cooked eggs, and cut in half lengthwise. Remove yolks to the bacon bowl. Mash egg yolks with mayonnaise, crumbled bacon and cheese. Stir in mustard and horseradish. Fill egg white halves with the yolk mixture, sprinkle paprika and chives and refrigerate until serving.

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Bezonian Grilled/Smoked Corn - BigOven.com
Posted on 4 Jul 2009 at 12:11am Bezonian Grilled/Smoked Corn recipe - BigOven.com4 Servings
Corn on the cob, husk on PacNW
Corn Grilled smoked fresh Corn on the cob, husk on PacNW

8 ears of REALLY fresh super sweet corn
1 Olive oil
1 Sea salt

Peel the husks back from the corn and remove the silk. Fold the husks back over the ears. Float in an ice water bath in a sink for at least half an hour. After removing from bath, open the husks and drizzle in a healthy glob of olive oil. Sprikle with sea salt. Replace the husks once more. Grill over mediom high (350) covered grill turning every ten minutes. Thirty minutes total. Husks will become quite charred.

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