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
- 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.