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RECIPE MAKEOVERS: Week Two

This month we continue to share Dietitian Michelle Tong's top tips for creating delicious healthy alternatives to our family favourites. Last month Michelle shared her tips to reduce the total fat of dishes as well as tips for adding extra fibre and nutrients. This month she shares her favourite cooking techniques and how to choose the best grain foods.

 

3. Cooking Techniques

 

It's not just what you cook it's how you cook that makes a huge difference to how healthy a meal is. Always choose baking, steaming, stir-frying, grilling or barbequing over deep-frying.

 

Michelle's cooking tips:

  • Use spray oil rather than butter when pan frying
  • Oven bake crumbed foods or potato chips instead of frying
  • When stir-frying, add a tiny bit of oil when cooking the meat. Don't add oil when stir-frying your veggies as the moisture in the veggies will be enough to help them cook, add a little extra water if you want to speed up the process.
  • Take a look at your tools. Investing in a good non-stick pan can greatly reduce the amount of fat you need to add to a pan, plus they are easy to clean!

 

4. Take a look at your grain foods

 

Carbohydrate rich foods like bread, pasta and rice are the most important source of energy for our bodies and we should include these foods in every meal. However, we need to be careful with the type of grain foods we choose. Some grain foods are packed full of fibre and nutrients and will keep us feeling full and energised, while others contain very few nutrients or fibre and fail to provide us with long lasting energy. So how do you know which ones to go for?

 

Michelle has the answers:

  • Go for grain or wholemeal bread
  • Swap Jasmine rice for Basmati, Doongara or brown rice. These rice varieties have a low glycaemic index and will keep you feeling fuller for longer
  • Swap white pasta for wholemeal for an extra fibre, nutrient and flavour hit
  • Substitute half white flour with wholemeal flour to increase the fibre content of baked goods
  • Experiment with new types of grains like quinoa, polenta or couscous to add variety to your diet.