Eating-in is one of the best ways to get (and stay) slim. Cooking at home allows you to control the calories and fat, and use wholesome ingredients in your meals—not something you can easily do when you go out to a restaurant. But there may be small mistakes you're making when it comes to whipping up a homemade meal or snack that can lead to weight gain, from pouring on the olive oil to baking "low-fat" cookies.
Cooking Mistake #1: You're too generous with the olive oil
No doubt olive oil is a healthy fat—it's rich in heart-healthy monounsaturated fatty acids. In addition, the aroma of olive oil may even improve satiety, prompting you to eat less at later meals, finds a recent German study. But that doesn't mean you can pour it on with abandon. One tablespoon of olive oil contains 120 calories, and if you're eyeballing how much you add to a pan, it's easy to pour twice that—and therefore, twice the calories. Washington, D.C.–based personal chef and registered dietitian Jessica Swift, MS, suggests using just enough oil to coat the pan's cooking surface, then using a paper towel to wipe off any excess oil before adding other ingredients. In addition, try sautéing veggies in low-sodium chicken or veggie stock or white wine.
Cooking Mistake #2: You forget to spice things up
Rethink how you add flavor to foods. Instead of covering steamed broccoli in butter, sauces, or cheese, reach for your spice rack. One new study from the University of Colorado found that when people added herbs and spices to reduced-fat foods, they rated those foods as tasty as their full-fat versions. Swift likes rubbing fish with dill, paprika, and garlic and topping with a squeeze of lemon. Also try covering chicken breasts with rosemary, garlic, lemon or orange slices, and sage before baking it in the oven.
Cooking Mistake #3: You bake meat in the oven
Baking chicken in the oven can definitely help save calories over pan-frying or sautéing, but here's what you're probably missing: you should elevate the meat and cook it on a rack. This allows the fat to drain away, Swift says. Do the same with veggies. Toss them with oil, salt, and pepper, then roast on a rack placed atop a baking sheet. When done, they won't be swimming in gobs of oil, but you'll still enjoy the same delicious flavor.
Cooking Mistake #4: You're "cleaning up" baked goods
You know the tricks to "healthify" treats like cookies, muffins, and brownies: use puréed fruit instead of refined sugar, and add black bean purée to brownies. Try whole-grain flour in your muffins. And while it's a good idea to make an effort to add as much nutrition as possible to treats, it makes it easier to justify a splurge. In fact, people eat larger portions if food is marked "healthy," shows research in the International Journal of Obesity. So you may snack on four cookies instead of two because your new recipe contains half the fat—but this defeats the entire purpose.
Cooking Mistake #5: You're, well, cooking everything
Because research shows that adults are eating far too few fruits and vegetables, it's a good idea to try to get more into your diet, whether steamed, roasted, or grilled—whatever way you love them the most. But don't forget to eat them raw, too. According to a 2011 study published in the journal PNAS, the process of cooking produce makes more calories available to the body. That means your body burns more calories by simply digesting raw foods, which could translate into weight loss. (Sure, it's a minimal amount, but over time this can add up.) So don't forget to include big salads; crudités, like sliced cukes and red peppers, dipped in salsa or guac; or gazpacho in your meal rotation.
Cooking Mistake #6: You think pasta was made for noodles
If you've already switched from white pasta to whole wheat versions, then give yourself a pat on the back. Pasta made with 100% whole wheat flour digests slower than refined versions, so you stay fuller for longer. But there's life beyond wheat noodles, and it saves mega-calories and dials up the nutrition: veggies masquerading as noodles. Think spaghetti squash, zucchini and squash ribbons, and sliced asparagus. Want proof? One cup of spaghetti squash contains 42 calories compared with one cup of pasta at 200 calories. Top veggie "noodles" with a tomato sauce and turkey meatballs and you've got a lower-carb and lower-calorie (but still satisfying) meal. One tip: when making spaghetti squash, don't salt it before cooking, which adds about 16% of your daily value of bloat-inducing sodium. The sauce you put on top will contain enough salt to flavor the dish.
So, is your cooking making you fat??
Summertime is a busy time for a lot of us. Baseball games, vacations, kid's camps, pool/lake outings...the list is endless in the summer. The last thing you want to worry about is what to cook for meals for you and your family. Well, we are about to make your life a little easier with some yummy, healthy recipes you can try this summer. Enjoy!!
Zucchini and Red Pepper Frittata
(Makes 4 servings)
Ingredients:
2 tsp. extra-virgin olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, diced
1/2 medium onion, chopped
1/4 cup chopped fresh basil
1/4 tsp. sea salt
6 large eggs, lightly whisked
1/3 cup crumbled goat cheese (2 ounces)
Preparation:
- Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
- Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
- Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
- Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.
Nutritional Information: (per serving)
Calories: 230
Fat: 15g
Saturated Fat: 6g
Cholesterol: 290mg
Sodium: 336mg
Carbs: 9g
Fiber: 2g
Sugar: 6g
Protein: 15g
Recipe: Balsamic Pork and Apple Skewers
(Makes 2 servings, 2 skewers each)
Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.
Ingredients:
2 Tbsp. balsamic vinegar
1 Tbsp. all-natural tomato paste
2 Tbsp. all-fruit plum preserves (or apricot preserves)
10 oz. raw pork loin, cut into 12 cubes
1 medium apple (like Braeburn), peeled, cut into 8 wedges
1 medium red onion, cut into 8 wedges
1 tsp. olive oil
Sea salt and ground black pepper (to taste; optional)
Preparation:
- Preheat grill or broiler to medium-high.
- Combine vinegar, tomato paste, and preserves in a small bowl; whisk to blend. Set aside.
- Place a piece of pork, a wedge of apple, and a wedge of onion onto a
skewer. Repeat, and add an additional piece of pork. Each skewer will
have three pieces of pork, two pieces of apple, and two pieces of onion.
Repeat with three remaining skewers.
- Brush skewers with oil; season with salt and pepper if desired.
- Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes.
- Brush with vinegar mixture; cook for an additional 5 to 6 minutes, turning occasionally, and brushing occasionally with vinegar mixture, until pork is no longer pink in the middle and juices run clear.
Nutritional Information: (per serving)
Calories: 293
Fat: 7g
Saturated Fat: 2g
Cholesterol: 69mg
Sodium: 492mg
Carbs: 29g
Fiber: 5g
Sugar: 20g
Protein: 30mg
Recipe: Baja Black Beans and Rice
(Makes 1 serving)
Ingredients:
3/4 cup cooked brown rice (or quinoa if you're feeling fancy)
3/4 cup cooked black beans (you can also use canned rinsed black beans)
1/2 cup canned diced tomatoes
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 Tbsp. crumbled fresh cheese (queso fresco)
1 Tbsp. chopped fresh cilantro (optional)
Preparation:
- Combine rice, black beans, diced tomatoes, chili powder, and cumin in medium saucepan; mix well.
- Cook over medium-low heat for 5 minutes or until heated through.
- Serve hot, sprinkled with cheese and cilantro (if desired).
Nutritional Information: (per serving)
Calories: 387
Fat: 4g
Saturated Fat: 1g
Cholesterol: 5mg
Sodium: 338mg
Carbs: 70g
Fiber: 16g
Sugar: 4g
Protein: 18g
Recipe: Homemade Apple Cinnamon Granola
(Makes 16 servings, 1/4 cup each)
Ingredients:
1/4 cup raw honey (or 100% pure maple syrup)
1/4 cup virgin coconut oil
1 tsp. pure vanilla extract
3 cups old-fashioned rolled oats
1/2 tsp. ground cinnamon
1/4 tsp. sea salt
1/2 cup chopped, dried, unsweetened apples
1/4 cup raisins
1/4 cup coarsely chopped raw walnuts
Preparation:
- Preheat oven to 300° F.
- Line baking pan with parchment paper. Set aside.
- Heat honey and oil in small saucepan over low heat, stirring frequently, for 2 minutes or until oil has melted. Add extract; set aside.
- Combine oats, cinnamon, and salt in a large mixing bowl; mix well.
- Combine oat mixture and honey mixture, stirring until oats are evenly coated with honey.
- Place on prepared baking pan, spreading in a thin, even layer.
- Bake for 30 to 35 minutes, stirring every 10 minutes, until granola is light golden brown and crunchy.
- Cool granola completely (it will get crunchier as it cools).
- Add apples, raisins, and walnuts; mix well.
Tips: Other healthy additions include unsweetened shredded coconut, sulfate-free dried apricots, flax seeds, pumpkin seeds, walnuts, dried unsweetened berries, hemp seeds, etc. You can store cold granola in an airtight container for up to a week.
Nutritional Information: (per serving)
Calories: 81
Fat: 5g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 38mg
Carbs: 10g
Fiber: 1g
Sugar 7g
Protein: 1g
Enjoy these recipes. Stay tuned for more yummy ideas from PROMATx Health Club! You can always go to our website and check out more recipes. Click here!
