Editorial
Front Page - Friday, January 8, 2010
Kay’s Cooking Corner
Kay Bona
When I was younger, I thought I would never live to see 2010 – it seemed so far away. However, I thought being 50 years old was ancient and I would never live to be that age either. I have been proven wrong on both accounts (obviously!), and I am really glad! In fact, now that I am “older,” 90 is looking kinda young to me!
With each new year, we try to find ways to improve our life over the previous year. Some make resolutions, and some don’t, because we know they will lead to disappointment. I’m afraid I am in the latter group.
For many, the improvement is health based. That started in my family around September of 2009 due to some major health problems – I had no choice in the matter! So now it is just a matter of keeping it up; however, I received ample instructions on how to do this at the hospital.
I have read, heard of and tried numerous ways to achieve healthy cooking. Changing the way we have eaten for years has been a tricky task, but we are managing and it has been rewarding. Below are some of the heart-healthy changes we made to lose and maintain our weight.
Adopt heart-healthy
cooking techniques
Baking, broiling and roasting are the healthiest cooking options, while frying, especially in butter, is one of the worst. Use seasoning with herbs and spices, or Mrs. Dash instead of salt.
Replace processed
with fresh
Eliminate, or at least limit, processed foods and refined grains such as white bread, chips, cookies and crackers, which are full of fats and sodium. Use whole grains, fruits, and vegetables. Choose whole wheat breads and pastas, brown rice, bran flakes, popcorn and whole wheat or rye crackers.
Make oil substitutions
Use low-salt chicken broth or cooking spray to keep vegetables or chicken from sticking to the bottom of a pan instead of oil or butter. When baking, substitute applesauce for the oil in the recipe.
Watch your fat intake
Saturated fats are bad fats. They raise cholesterol, which increases the risk of heart disease and stroke, so opt for leaner cuts of meat like round, loin, sirloin, or 90 percent lean. I have started using ground buffalo meat, a much leaner cut, to replace half of the ground beef in recipes. Also use low-fat cheeses, and low-fat or skim milk.
Watch portion size
One serving of meat is three ounces, or about the size of a deck of cards; a serving of nuts is an ounce, or about a handful. To make it easier to eat less, use smaller bowls and plates. Eating lots of fruits and vegetables will crowd out other foods that are higher in fat and calories. Move the meat off the center of your plate and heap on the vegetables. Also, start lunch or dinner with a salad or a bowl of low-calorie soup.
Watch condiments
and toppings
Use low-fat whipped cream cheese, low-fat or fat-free dressing on salads (leave off the croutons), low-fat Mayonnaise, and low-fat cheeses. Use skim milk instead of 2 percent.
Now that I have shared these weight-loss tips with you, here is a yummy heart-healthy meatloaf recipe!
Meat Loaf
1 pound extra-lean ground
beef
1 pound ground Buffalo
1/2 cup Egg Beaters Egg
Substitute
1/2 cup tomato paste
1/4 cup onion, diced
1/4 cup green bell pepper,
diced
1/4 cup red bell pepper,
diced
1 cup diced tomatoes
1/2 teaspoon mustard
1/4 teaspoon ground black
pepper
1/2 teaspoon ground red
chili pepper
2 cloves garlic, minced
2 green onions, diced
1/2 teaspoon thyme
1/4 cup Italian dry bread
crumbs
1/2 cup Tomato ketchup
Mix all ingredients except ketchup together. Place in loaf pan; spread ketchup on top. Cover, and bake at 350 degrees about 50 minutes. Uncover and continue baking for 10 minutes.
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