Healthy Cooking and Eating in 2021
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Janet Loher • January 23, 2021
“Laughter is brightest where food is best.” - Irish Proverb
“Take care of your body. It’s the only place you have to live in.” - Jim Rohn
What does healthy cooking and eating mean to you? According to the world wide web, healthy eating means consuming a variety of foods full of nutrients needed to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone. When combined with being physically active and maintaining a healthy weight, eating well is an excellent way to help your body stay strong and healthy.
Healthy cooking is defined as cooking techniques that eliminate most saturated fats used in frying - such as butter and lard, which are high in saturated fats. Some healthy cooking methods include:
Air Frying which circulates hot air around the food using the convection mechanism cooking the food at high speed and producing a crispy layer. It has the benefits of fried food without the excess oil.
Baking which does not typically require adding fat to the food.
Braising which involves browning the ingredient first in a pan on top of the stove, and then slowly cooking it covered in a small quantity of liquid (water or broth).
Broiling and Grilling which exposes food to direct heat and allows fat to drip away from the food.
Poaching which requires simmering ingredients in water or a liquid (broth or wine) until they are cooked through and tender. It is best to use a pan fitting the size and shape of the food which will require less liquid.
Roasting similar to baking but typically at higher temperatures. Roasting uses the oven’s dry heat to cook the food. To maintain moisture, cook foods until they reach a safe internal temperature but do not overcook.
Sautéing which works with relatively small or thin pieces of food. Use a good quality nonstick pan to cook food without fat.
Steaming which is one of the simplest cooking methods. To add flavor, use a flavorful liquid or add seasonings to the water.
Stir-frying which cooks small uniform sized pieces of food while being stirred in a wok or large nonstick frying pan using a small amount of oil or cooking spray.
One way to add flavor to your food is to create meals with herbs and spices without adding salt or fat. The Mayo Clinic had some ideas to add flavor to your food. Here are a few ideas:
Fresh herbs. Choose herbs that look bright and aren't wilted, and add them toward the end of cooking.
Dried herbs. Add pinches of dried herbs in the earlier stages of cooking. But avoid prepackaged seasoning mixes because they often contain a lot of salt.
Dried mustard. Used sparingly, dried mustard adds a zesty flavor while cooking.
Vinegar or citrus juices. Add them at the last moment. Vinegar is great on vegetables, and citrus works well on fruit such as melons.
Marinades. Try a low-fat marinade for foods that you broil, grill or roast. To make your own marinade, use 1 part oil to 2 parts vinegar or citrus juice, and add herbs and spices as desired.
Fresh hot peppers. Remove the membranes and seeds first, and then finely chop the peppers. A small amount goes a long way.
Dried vegetables and fruits. Some vegetables and fruits — such as mushrooms, tomatoes, chilies, cherries, cranberries and currants — have a more intense flavor when dried than when fresh. Add them when you want a burst of flavor.
As I began searching for healthy recipes to start out the new year, I realized that it is more than a cookbook titled “Healthy Recipes.” Healthy cooking involves techniques used and flavor added that make healthy and tasty food. In the last several months I have been trying to find ways to take familiar recipes using healthier ingredients. It is possible. In the next few weeks, I will add recipes that I have found that may add some “healthy” to your menu. Some recipes will include healthier cooking techniques and some with healthier ingredients. Whatever way you decide to cook or flavor, cooking and eating healthier foods help us to enjoy those little treats in moderation.
I found this quote below that definitely has some truth to it. Enjoy!
“The key to eating healthy? Avoid any food that has a TV commercial.” unknown
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New Month, What's Your Plan?
"If January is the month of change, February is the month of lasting change. January is for dreamers... February is for doers." - Marc Parent
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“ Ray. People will come, Ray. They'll come to Iowa for reasons they can't even fathom. They'll turn up your driveway not knowing for sure why they're doing it. They'll arrive at your door as innocent as children, longing for the past. "Of course, we won't mind if you look around", you'll say, "It's only $20 per person". They'll pass over the money without even thinking about it: for it is money they have and peace they lack. And they'll walk out to the bleachers; sit in shirtsleeves on a perfect afternoon. They'll find they have reserved seats somewhere along one of the baselines, where they sat when they were children and cheered their heroes. And they'll watch the game and it'll be as if they dipped themselves in magic waters. The memories will be so thick they'll have to brush them away from their faces. People will come Ray. The one constant through all the years, Ray, has been baseball. America has rolled by like an army of steamrollers. It has been erased like a blackboard, rebuilt and erased again. But baseball has marked the time. This field, this game: it's a part of our past, Ray. It reminds us of all that once was good and that could be again. Oh...people will come Ray. People will most definitely come .” - James Earl Jones ---------------------------------------------------------------------------------------------- I love the movies. It was my treat when I went back to school. It was an outlet to take in all that the magic screen would offer. Stepping out of our lives to better understand others is a reward. It seems we spend so much time looking for inner peace. The above quote is one of my favorite movie quotes from the Field of Dreams (1989). I am also a baseball fan so I can definitely relate to baseball’s memories. I do believe that you do not need to be a baseball fan to appreciate this metaphor for life. People tend to show up for things that excite them. Whether it is a sporting activity, holiday baking, shopping, or meeting up friends (even virtually), we are reminded each time what once was good, could be good again. When I started blogging in March at the beginning of the pandemic, I was hoping it would be better by the end of the year. It is not. However, we can find the little sparks of joy in the everyday. Little acts of kindness go a long way. Spark your joy by being kind during this holiday season. Mask up and make cookies for your neighbors. People living alone need your little act of kindness. Check in on your friends and family. Tell people you love them. Do what is right especially when no one is looking. If we follow these small steps of kindness on a daily basis, we will find the peace we lack. Dip yourself in the magic waters of what makes you happy. There is so much good in our world. Let’s shine our light on the good.
In January 2017, I started graduate school with a class in organizational communication. Right out of the gate, I was charged with finding an original source reading discussing a communication theory. I chose leadership specifically transformational leadership because I believe leadership steers organizations through conflict and success. In 1978, James MacGregor Burns wrote the book, Leadership. It is striking the amount of research that he painstakingly reviewed to write about the theory of leadership. His research included years of successful leaders and followers in the business, political, and military arenas. This was just the beginning for me. For the next 2-½ years, I would review hundreds of research articles, books, and business articles on leadership eventually landing with the importance of women in leadership. Leadership in any form is important. Viewing leadership throughout history provides an understanding of how we got here in 2020. There is a great deal of history that I did not learn in school, specifically the progress that women made throughout history where they did not receive credit or men took the credit (for whatever reason). The beauty of going back to school at my age was the opportunity to be a learner of the past with millennials who were also viewing this history at the same time. I found it refreshing. I will forever be inspired by their motivation to make the world a better place. I believe they will be the leaders needed to inspire and motivate in the future. Check out our Positivity/Inspiration page for the importance of inspiration and motivation in leadership.
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