I love butter, cream, and pretty much anything savory and rich. Cheese is a definite plus. And did I mention butter? I also love to cook and often use many of these ingredients when I do. But I know, like many geeks, I need to do better and watch what I eat. That starts with home cooking, but I don’t want to spend lots of time reading recipes, following complicated rules, and counting points.
Fortunately, I spend a lot of time dining out and have learned from many chefs a number of simple secrets to successful healthier home cooking.
Smaller Portions
Of course, you say, that’s obvious. I need to eat less. But there’s more to it than that. Feel free to put a number of different things on your plate to have variety (mixing color, taste, and texture will give you a more satisfying experience than one big plate of the same thing). By combining a bit of richness with other healthier items, you will meet your craving for a bit of butter or cheese without breaking the bank.
Kick It Up A Notch
Sure, Emeril may say this so much that you find it nauseating, but the truth is that adding a little punch to your cooking in the form of more powerful flavors will help you enjoy your food more. Herbs and spices don’t bring any serious calories to the table, but they do provide potent tastes.
That bland chicken breast just became a whole lot more appealing once you put some chili spices on it or served in with an herb dressing. Keep a bit of tobasco, olive oil, balsamic vinegar, fresh ground pepper – whatever you like best – on the table and sprinkle it on any food you think needs a flavor boost.
Chicken Broth
If your pantry isn’t full of boxes of commercial chicken broth, you’re missing out on a great tool for healthy cooking. Make sure you get the lower sodium variety, of course, not just because we all get plenty of salt, but also because it lends more versatility to it.
Chicken stock isn’t exactly a magic bullet, but it comes darn close. Most recipes that call for water will take on an added flavor dimension just by using chicken stock instead. Use it when you make rice and suddenly that white rice has a bit of flavor to it. Making mashed potatoes? Use chicken stock instead of butter and cream. I won’t say you can’t notice the difference, but it comes darn close at a fraction of the calories.
If you want a flavorful sauce, just cook your chicken (or other protein) in a sauté pan, then add in some chicken broth, crank the heat to high, and reduce the liquid in half or so until you get the consistency you want. Mix in some flavor components (maybe sauté some minced onion, garlic, or shallots before you add the broth or just put in some chopped herbs after the sauce has mostly reduced) and you’ve got a way to improve both the flavor and “mouth feel” of your dish.
Lead with Fiber
Fiber is your friend, and I’m not talking that putrid powder in a bottle. If you start your meal with a salad, you’ll fill up faster and eat less of the main course. This can be particularly effective in restaurants as well, provided you don’t load up with tons of salad dressing. Try olive oil and vinegar or just put the dressing on the side and dip your fork in it before taking a bit of the salad – you’ll get the flavor with far fewer calories and fat.
Better still, have lots of dishes with beans as a main ingredient. A nice bowl of black bean soup will leave you feeling satisfied without hearing the calorie buzzer go off. Mix in plenty of beans with that chili too and you end up balancing protein and fiber. Craving pasta? Try pasta e fagioili a quick and easy to make soup featuring white beans and pasta. You eat less pasta, more beans, and no sauce, yet you get your pasta fix.
Learn to Love Your Blender
Blenders aren’t just for margaritas, you know. One of the most important things you experience when eating is “mouth feel.” Often, people enjoy that velvety sensation that coats the tongue when you have a cream sauce, but we’re not going to load up on fat, right? Your blender is your friend when it comes to giving you great mouth feel without the guilt.
If you are looking for a quick and easy sauce, pop open a jar of roasted red peppers and throw it in the blender with some seasoning and a small amount of good olive oil. One minute later you have a great sauce ready for warming up in the microwave or on the stove. Heck, it is even good cold.
Your blender can also puree cooked vegetables like potatoes or carrots that will help make them a great base for sauces and soups. In fact, the starch in potatoes gives you thickening power similar to that in a butter-and-flour roux but, again, without the guilt. Pop in some white beans with your olive oil and a bit of garlic and suddenly you have a great dip to use when watching the game. Slice up some pita bread, toss it in the oven to brown it, and you can enjoy the game without chips and dip and not even notice it.
Bottom Line
There are lots of creative things you can do with cooking, and most of them aren’t hard or time-consuming. Take advantage of these secrets and discover your own to put yourself on track to healthier home cooking.
You are all awesome for wanting to eat healthy.
As a food geek/mama of 2, I think the secret is: eat at home. That way you have TOTAL control. Good luck!!!!!
@Susana I would have to agree, Kelley and I never realized how many calories were in most of the meals at restaurants.
Loved your advice, especially what you said about chicken broth. I hadn’t thought of adding it to rice before…