The key to planning daily cooking
The cold wind warns us of the change of seasons. Hand in hand with colds and, almost without realizing it, arises the desire to consume other foods, hot and “powerful” preparations, which are not necessarily less healthy. This is a question that is often confused with regards to colds and food. How to eat healthy, rich and easy during the winter season, reducing excess salt, fat and sugar? Here are practical keys that will help organize the daily kitchen.
Vegetables and fruits
Choose seasonal. They are at their optimum point of ripeness, and so the nutrients and flavor are more available, and they are also cheaper.
It is useful to buy the vegetables you like, cook them all and separate them into portions, placing them in bags for frying. That way they’ll be ready to use, mixed with quinoa, rice or lentils for a stew or casserole, as a garnish on a meat dish, or as a filling for a pie or pie. Another option is to blend or process them for soups, purees or sauces. Key tip: Cook vegetables in the oven, as they preserve more flavor and nutrients this way and will have a better texture when defrosting.
One option to increase consumption of fruits in cold weather is to cook them ready to eat. They can be boiled into compote, and stored with the cooking liquid in a container with a lid in the refrigerator, or roasted in the oven, thus flavoring like apples, pears, or roasted bananas. can be increased. It is advised to flavor the cooking water or fruit roasting with cinnamon, cloves and citrus slices or their zest, which will help reduce or do without sugar. Ideal for breakfast, snack or dessert.
Legumes
Often forgotten, due to false myths or ignorance, they have many health benefits and are also low cost. Tips to include them more often:
Keep at least two varieties of dried legumes, (lentils, chickpeas, peas, beans, soybeans) in jars in the cupboard. Being more visible can make it easier to consume.
Soak a day or two in advance, reserving the soaking water for cooking. This will help reduce the boiling time and make better use of its nutrients.
Cook in bulk and fry in portions. This way, all that remains is to defrost and mix with vegetables or other food to enjoy a delicious healthy dish.
Regarding grains, often in combination with legumes, barley is rich in soluble fiber, vitamins and minerals, is cooked in the same way as rice or quinoa, and is generally cheaper. Amaranth and millet are ideal for use in stuffings, croquettes and stews because of the texture they achieve when cooked. Thinking about using grains and legumes in place of meat will spark creativity for other recipes. Filled with pies, empanadas, croquettes, potato or pumpkin pie, soups and purees, lentil puree may surprise you!
Salt
Eating a healthy diet means reducing your consumption. A good way to start is by using herbs and spices. Tips for flavoring: Use the most common herbs and spices (oregano, basil, rosemary, paprika, nutmeg) first until the flavor is clearly discernible. Taste, taste, and improve in small amounts.
Use seasonings to flavor the water in which grains, legumes, and vegetables have been boiled. They will be fragrant and colorful. For example, curry in boiling water of rice.
Marinating: Taste the raw food, leave it for a few minutes to absorb the flavor, and then bring it to cook. For example, raw potato slices mixed with paprika, pepper and oil, or raw seasoned chicken breast with oregano, pepper, lemon juice and oil, to cook after a few minutes.
Cooking Technique:
They are important when it comes to eating healthy and wholesome, as they allow you to reduce the use of fat, salt and sugar, enhance the flavor of food and preserve nutrients. Proposal:
Roasted vegetables like: Pumpkin, Pumpkin, Carrot, Potato, Sweet Potato, Zucchini, Eggplant, Beetroot, Cabbage (Cauliflower, Cabbage, Broccoli). By taking into account the cooking time, which will depend on the temperature of the oven and the thickness of the vegetable, you can enjoy the color and aroma of these foods once cooked. It can be used to make purees, fillings, sauces or garnishes.
Choose to roast leafy vegetables such as spinach, chard, hakuse, pak choi instead of boiling, thus offering better color, flavor and texture. In addition to conserving nutrients, they will hold less water, which is ideal for any use.
Incorporating these keys will help make everyday cooking tasty, practical and healthy.
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