Cooking & Nutrition Tips
Avocado
To remove the stone of the avocado, cut in half length wise around the stone and then twist to remove the stone. If the avocado is ripe, you can then slice or cube in the skin, sprinkle with lemon to prevent browning and then peel back skin and discard.
(Date published: 21/02/2011 9:26:00 PM)
Buttermilk Alternatives
If you haven't got buttermilk on hand, substitute 1/2 low fat natural yoghurt and 1/2 non fat milk. This will be equally as good and have less fat content. Another alternative, is use 2 teaspoon of vinegar or lemon juice to 1 cup of non fat milk.
(Date published: 21/02/2011 7:42:00 PM)
Beans, Dried
Soak and cook a variety of dried beans to use in salads, curries, casseroles etc. 1/2 cup of dry beans yields 1 cup cooked. Dried beans can be cooked and frozen for future use.
(Date published: 21/02/2010)
Biscuits and Pastry
Roll biscuits such as short bread or pastry between to sheets of baking paper. No flour needs to added and the result is very tender and short.
(Date published: 21/02/2010)
Bran, Natural
An inexpensive natural bulking fibre. Can be made more palatable by cooking it with milk or water in a dish in the microwave. Can also be added to ready made cereals, muesli or home made muelsi for an added source of fibre.
(Date published: 21/02/2010)
Bread, Home Made
Bread making machines make delicious bread but be aware that it probably weighs 2 to 3 times as much as a standard commercial slice. It is easy to have too much if you are trying to lose weight. To avoid overeating, set the bread maker to make loaves when you are not home. That way you will not be tempted to eat more than your fair share of warm bread as soon as it is ready. Cut thin slices, especially if you are making a larger sized loaf.
(Date published: 21/02/2010)
Breakfast Cereals
To keep breakfast cereals fresh, it is best to empty into and store in a sealed container. If you have a number of cereals on the go at once, fasten the opening with a clothes peg. This will seal in the freshness.
(Date published: 21/02/2010)
Capsicum
Capsicum can be very difficult to digest. If it is grilled until black and then peeled it is much easier. It will keep for about 10 days if put in oil in the refrigerator.
(Date published: 21/02/2010)
Carob
The fat content of carob is the same as for chocolate. The only real difference is that it doesn't have caffeine. It is obtained from the seed pods of a tree and is also called St. John's bread. There is nothing wrong with carob as a substitute for chocolate, but it is not healthier. Nutritionally, both are snacks that should be consumed sparingly.
(Date published: 21/02/2010)
Caster Sugar
Make caster sugar from regular sugar by blending in a kitchen wizz for 2 minutes.
(Date published: 21/02/2010)
Cheese, Grating
Spray grater with a little oil and cheese won't stick when grating. Alternatively buy already grated low fat cheese to save time. Freeze leftover grated cheese for future use.
(Date published: 21/02/2010)
Chicken
When roasting chicken, start with it on a trivet (stand) with the back side down. After 1 hour, carefully turn over and brown the breast. This means that the juices run down to the breast for the majority of the cooking time and keep it moist. The breast, other wise is inclined to be dry.
(Date published: 21/02/2010)
Crepes
Crepes can be made ahead and stacked. They then can be wrapped in plastic and refrigerated or frozen. Thaw and combine with puree fruit or a savoury for an easy meal or a dessert.
(Date published: 21/02/2010)
Eggs, Peeling
Are your hard boiled eggs difficult to peel?
Make sure your eggs are fresh. Hard- boil in water that is just simmering for 8 to 10 minutes depending on the size of the egg. Cool in running water and then gently bang on counter to crack. Roll egg over counter with your hand to crush the shell. The shell will then come away easily.
(Date published: 21/02/2010)
Garlic
To peel garlic, crush with the flat part of a knife. This loosens skin and makes it easy to peel. If doing a few cloves, blanch by placing in boiling water for a couple of minutes and then in cold. The garlic can then be squeezed out of the skin. Or, place the cloves on a bench and crush with a heavy chopping board.
(Date published: 21/02/2010)
Ginger
Freeze fresh ginger and it will always be on hand in good condition. If you generally use it pulped, pulp a larger amount and freeze it in an ice cube tray. Frozen ginger cubes can be thrown into stir fries and curries for extra taste. You can also grate it while frozen and you don’t even need to peel it first.
(Date published: 21/02/2010)
Hazelnuts
Hazelnuts peel easily when placed in an hot oven for 10 minutes and then rubbed with a towel. Most of the skin flakes off.
(Date published: 21/02/2010)
Herbs
Pick and chop herbs when they are plentiful in the garden. Freeze in labelled small plastic bags or jars. This will save time and be excellent in cooking as they will maintain their flavour and aroma. Or, grow fresh herbs in small pots in the windowsill of your kitchen so they are always ready for use.
(Date published: 21/02/2010)
Lentils
If a recipe calls for soaked lentils and time is short. Then bring 1 cup of lentils to the boil in 2 cups of water. Boil for 3 to 5 minutes, then remove from heat, cover and leave for 30 minutes. Drain and use in recipe as required.
(Date published: 21/02/2010)
Meat, Grilling
Heat the grill for 5 minutes and then spray with oil before adding the meat so it won't stick.
(Date published: 21/02/2010)
Milk, Non-fat
(Date published: 21/02/2010)
Onion
To save time,use freeze dried onion in recipes calling for fresh. Add 1 tabsp of extra water per tabsp of dried onion and allow time to rehydrate.
(Date published: 21/02/2010)
Pastry, Filo
Baked filo looks crisp when removed from the oven but quickly crinkles and looks soft. Just before serving, put back in oven to crisp.
(Date published: 21/02/2010)
Perfect Pavlova or Meringue
Sticky or weeping may be caused by not adding the caster sugar slowly enough and beating well after each addition to dissolve all the sugar.
(Date published: 21/02/2010)
Pizza Bases
Store bought pizza bases are often large, thick and contain added fats. Making your own pizza bases, to your desired size, is healthy and tasty.
(Date published: 21/02/2010)
Salad Dressings
Salad dressings can be high in fat, and make what was a healthy salad not so healthy. To reduce the fat content, use half the amount of oil and add half water to oil and vinegar based dressings. Balsamic vinegars and red wine vinegars are good substitutes for oily dressings.
(Date published: 21/02/2010)
Spices
Heat spices in a hot oven for 3 to 4 minutes to dry and enhance flavour before crushing and adding to cooking.
(Date published: 21/02/2010)
Spinach
Keep frozen spinach in the freezer to use instead of fresh. Thaw and drain well before use. Usually it doesn't need to be cooked before use in dishes.
(Date published: 21/02/2010)
Stock, Fat Free
If you have roasted meat or poultry and wish to use the stock, add ice cubes and stir to congeal any fat. The fat can be scooped out with the ice cubes and any remaining fat removed with kitchen paper.
(Date published: 21/02/2010)
Tomatoes, Canned
Use scissors to chop the tomatoes in the tin before adding to the sauce.
(Date published: 21/02/2010)
Tomatoes, Cherry
Grow these in your garden or in a pot. They will keep you supplied for some weeks. They are sweet when allowed to vine ripen. I pick and use immediately so there is no loss of nutrients.
(Date published: 21/02/2010)
Strawberries
This is the season for strawberries. Strawberries are low in kilojoules and high in Vitamin C. They make a pleasing snack or a delightful dessert.
(Date published: 22/09/2003 11:30:00 AM)
All About Eggs
Eggs have excellent nutritional value, being a complete protein and are nutrient dense. A 55 gram egg contains only 338KJ (81 calories) while providing several essential nutrients. It has all the essential amino acids needed in the building and repair of the cells in muscles and other body tissues.
(Date published: 9/09/2003 2:00:00 PM)
Culinary Herbs: Providing More Than Just Colour And Flavour
Herbs and spices can delay food spoilage due to their rich content of antioxidants.
(Date published: 31/03/2003)