Wrap Your Sandwich in Veggies
Loading up on refined carbs isn’t the best tactic for a balanced diet. Luckily, there are plenty of ways to swap in produce for carbs. For a tasty wrap, Swiss chard leaves hold things together nicely!
Consider the Smoke Point
It’s important not to heat olive oil (or any cooking oil) over its smoke point, the temperature at which a cooking fat or oil begins to break down and the oil smokes or burns, giving the oil (and food) an unpleasant taste. Olive oil begins to lose its health benefits and unique flavor when it starts to smoke, but luckily it stands up well to high temperatures, with a smoke point of 410ºF (210ºC)
Prep Produce in Advance
One of the most cumbersome parts of cooking is all that chopping and mincing! Prep produce in advance and chop everything early in the week. Even if you don’t have specific recipes in mind, wash, chop, and peel your favorite veggies. From there, you’re just 10 minutes away from a healthy stir-fry, soup, or pasta dish.
Bake Up Favorite
Frying up fish or chicken is not an ideal technique for everyday eating. Baking these proteins may be more time consuming, but the reduction in calories and fat make it worth the effort. Even with classic, decadent appetizers, there are plenty of healthier baked versions like these baked buffalo wings: they might just be better than the original.
Mix In Tofu
For a healthier burger, add crumbled tofu to your ground meat mixture. Replacing part of your mix with tofu not only helps keep the patties moist, which is especially helpful if you are using a lean meat, and it also lessens the calorie and saturated fat count.
Use Your Blender
There are plenty of ways your kitchen can help you lose weight, but one appliance in particular is key a blender. It can help you whip up a variety of low-calorie recipes that will satisfy your appetite, without adding inches to your waistline.
Cook One Serving
When people eat healthy but aren’t seeing the weight-loss results they’re striving for, portion size is often the culprit. It takes a little math, but simply divide your favorite recipes accordingly to cook one serving. For example, if a recipe serves four, then divide each ingredient measurement in the recipe by four.
Don’t Be Afraid of (All) High-Calories Foods
Be careful about snubbing certain high-calorie picks like avocados, nuts, and olive oil. They might be pushing the calorie count, but they also offer essential nutrients to your diet. Just use them wisely and be mindful of your portion sizes.
Add Whole Grains
Stripped of their bran and germ, refined grains lack essential nutrients, which is a reason to swap out the refined grains with whole grains when it comes to your snacks and sides. The whole grain farro is a great substitute for pasta, and quinoa can be used in place of rice.
If you just can’t get on board with the taste of whole grains, experiment while baking by adding equal parts whole grain flour to regular white flour. Or try mixing white rice with brown in order to reap some whole grain benefits.
Make Your Own Spice Mixes
Instead of relying on sugar or salt to flavor your food, get creative and make your own spice mixes. Look to ready-made spice mixtures in the supermarket to inspire your personal creations. You’ll be able to season your meat, pastas, or even snacks at a fraction of cost not to mention, a fraction of the salt.