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It's time to bring it all back home: Now that you know how to make healthy decisions at the supermarket, it's time to implement a few new habits in the kitchen. This will be simple, and don't worry, I won't have you eating cardboard or rabbit food. By following a few general rules, and making a few changes to your culinary routine, you'll find that you can lighten up most of the recipes you enjoy. Here is a list of tips and suggestions you can refer to (and refer to often) while cooking at home:
* Substitute Stevia or Splenda for sugar wherever possible. You can also use applesauce to sweeten cakes if you are baking.
* Use vanilla whey protein powder to replace the bulk of processed white flour in sweet baked goods. You can also try a 50-50 mix of protein powder and nut meal.
* Use nonstick cookware so that you can cut down on oils and butters and brown your foods using less fat. If you need oil, use it sparingly to cut down on calories. Try cooking sprays like Pam or apply oil with a pastry brush so that you have as light a coating of fat on your food as possible.
* Replace fat-laden heavy cream or half and half with whipped evaporated skim milk. For best results, pour the canned evaporated skim milk into a metal mixing bowl. Place the mixing bowl along with your electric mixer's beater attachments in the freezer for about 30 minutes, or until ice crystals form around the edges. Remove the bowl and the beaters from the freezer; whip on high speed until soft peaks begin to form. Use at once.
* Use spices and lemon to flavor foods rather than fattening sauces or heavy, sugary marinades.
* Choose low-fat, low-cal, low-sugar, or low-carb versions of a food if they exist. Get low-fat dairy products like skim milk, low-fat cheese, and sour cream. Rethink all of your favorite condiments. Try out some low-cal, low-fat salad dressings until you find one you really like. Switch to fat-free mayonnaise and light variations of gravies and sauces. There are a wide range of low-carb condiments on the market including ketchups and barbecue and steak sauces. When you're cooking meat, choose the leaner cuts. Remove skin from chicken, but not until after cooking, so the meat will retain some of its moisture.
* Steam, bake, grill, braise, boil, or microwave your foods instead of frying them.
* When combined with water, bouillon cubes are a great low-cal way of adding robust flavor to most recipes that call for beef, chicken, or vegetable stock. You can also add bouillon cubes and water to stir-fries they enhance the flavor and reduce the amount of fat needed to cook.
* Try using different vegetables as starch replacements. Spaghetti squash is great for replacing pasta, strips of zucchini or yellow squash can be cut with a shredder or vegetable peeler to replace lasagna noodles, and you can puree cauliflower as a stand-in for mashed potatoes. Be creative the possibilities here are endless.
* When browning vegetables, put them in a hot pan, then spray with oil, rather than adding oil to the pan first. This reduces the amount of oil the vegetable can absorb during cooking.
You can use the above suggestions to transform recipes into healthier versions of old standby favorites, but you can also use them to come up with new dishes of your own. Be creative, think outside of the box, and you'll be astonished at how well you will be able to eat while still staying totally healthy. Just so you know I'm not lying to you, and so you can get your imagination going, I've included my favorite healthy and delicious! recipes for breakfast (on the-go style and traditional sit-down), lunch, dinner, dessert, and snacks. Many of these won me major points with my team members on The Biggest Loser. But you needn't take our word for it, try them and see for yourself!
* Substitute Stevia or Splenda for sugar wherever possible. You can also use applesauce to sweeten cakes if you are baking.
* Use vanilla whey protein powder to replace the bulk of processed white flour in sweet baked goods. You can also try a 50-50 mix of protein powder and nut meal.
* Use nonstick cookware so that you can cut down on oils and butters and brown your foods using less fat. If you need oil, use it sparingly to cut down on calories. Try cooking sprays like Pam or apply oil with a pastry brush so that you have as light a coating of fat on your food as possible.
* Replace fat-laden heavy cream or half and half with whipped evaporated skim milk. For best results, pour the canned evaporated skim milk into a metal mixing bowl. Place the mixing bowl along with your electric mixer's beater attachments in the freezer for about 30 minutes, or until ice crystals form around the edges. Remove the bowl and the beaters from the freezer; whip on high speed until soft peaks begin to form. Use at once.
* Use spices and lemon to flavor foods rather than fattening sauces or heavy, sugary marinades.
* Choose low-fat, low-cal, low-sugar, or low-carb versions of a food if they exist. Get low-fat dairy products like skim milk, low-fat cheese, and sour cream. Rethink all of your favorite condiments. Try out some low-cal, low-fat salad dressings until you find one you really like. Switch to fat-free mayonnaise and light variations of gravies and sauces. There are a wide range of low-carb condiments on the market including ketchups and barbecue and steak sauces. When you're cooking meat, choose the leaner cuts. Remove skin from chicken, but not until after cooking, so the meat will retain some of its moisture.
* Steam, bake, grill, braise, boil, or microwave your foods instead of frying them.
* When combined with water, bouillon cubes are a great low-cal way of adding robust flavor to most recipes that call for beef, chicken, or vegetable stock. You can also add bouillon cubes and water to stir-fries they enhance the flavor and reduce the amount of fat needed to cook.
* Try using different vegetables as starch replacements. Spaghetti squash is great for replacing pasta, strips of zucchini or yellow squash can be cut with a shredder or vegetable peeler to replace lasagna noodles, and you can puree cauliflower as a stand-in for mashed potatoes. Be creative the possibilities here are endless.
* When browning vegetables, put them in a hot pan, then spray with oil, rather than adding oil to the pan first. This reduces the amount of oil the vegetable can absorb during cooking.
You can use the above suggestions to transform recipes into healthier versions of old standby favorites, but you can also use them to come up with new dishes of your own. Be creative, think outside of the box, and you'll be astonished at how well you will be able to eat while still staying totally healthy. Just so you know I'm not lying to you, and so you can get your imagination going, I've included my favorite healthy and delicious! recipes for breakfast (on the-go style and traditional sit-down), lunch, dinner, dessert, and snacks. Many of these won me major points with my team members on The Biggest Loser. But you needn't take our word for it, try them and see for yourself!
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