Healthy tips and clues 5042 00618012-40db-46d3-a206-7be853b8a3c9 article Geneviève Arbour Dt. P. Geneviève Arbour Dt. P. /media/ba0jobkt/trucs_et_astuces_san.jpg Alimentation saine 3/1/2013 12:00:00 a.m. Spring

A winning recipe, plan, buy, cook and enjoy!

For the month of nutrition, we changed 6 popular recipes. We got back to the oven to recreate classics to ameliorate its nutritious values. Healthier, without being to complicated and still full of flavours. Leek and asparagus are at the center of attention.

        Here's few tips and clues so that you can give some magic to your cooking.

Basic principles :

        1 : Avoid changing everything up, misrepresenting the idea in its whole will add a great risk to decieve you once in your plate.

        2 : Identify your priorities : lipids, sugar, salt, fibers.

        3 : Modify one element at a time. Note your modification and when cooking it next time, if you wish so, try to modify a second element.

Tricks and tips :

To lower saturated fats; 

  • Replace butter and shortening with soft non-hydrogenated margarine, olive oil, canola oil or grape seed oil.

To lower the total amount og fats;

  • Use a non-stick pan to fry garlic, onion and leeks. This way, we lower the amount of total energy (calories) in our dish by removing fats normaly use to fry vegetables.
  • When a recipe ask for 35% fats or 15% fats cream, replace by a cooking dairy mix of 5% fats or a light sour cream of 5% fats or again nature flavoured greek yogurt of 0% fats.

To lower amount of salt;

  •  Use ingredients low in sodium. Search for salt free broths, canned tomatoes low in sodium and avoid to resalt your meals. Wait at the end of your cooking, taste and salt carefully.
  • While preparing potages, to fry at low heat onions, leeks and garlic caramelize and add flavours to a meal. So, this may help us avoid pouring broth at all.

To lower the amount of added sugar;

  • With cakes, bread and muffins recipes, we may easily reduce of a quarter the total amount of sugar, brown sugar, honey, maple syrup and treacle without changing the texture anf flavours.

To increase the amount of fibers;

  • It's easy to increase the amount of fibers in a recipe by adding legumes, using whole wheat pastas, adding vegetables or adding yeast flakes, ground chia or ground linseed to your recipe.

Bon appétit!