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Down Home Healthy Cooking: Recipes and tips for healthy cooking
  • Posted: 10/31/2007

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The Key to Cooking "Down Home Healthy"
is a Pantry Stocked with Healthy Ingredients.

INSTEAD OF THIS:USE THIS:
Ham hocks and fat backTurkey thighs
Pork baconTurkey bacon, lean ham, Canadian bacon
Lard, butter, or other hard fatsSmall amount of vegetable oil
Pork sausageGround turkey breast
Ground beef and porkSmoked turkey neck
Neck boneSkinless chicken thighs
Regular bouillons and brothsLow sodium bouillon and broths
CreamEvaporated skim milk
Regular cheeseLow fat or lite cheese
High fat cut of beef*Top round, eye of round, round steak, rump roast, sirloin tip, chuck arm, pot roast, short loin, extra lean ground beef
High fat cut of pork*Tenderloin, sirloin roast or chop, center cut loin chops
High fat cut of lamb*Foreshank, leg roast, leg chop, loin chop
* Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and tenderize, use an oil-free marinade. Place meat and marinade in a plastic bag and marinate for 1 to 2 hours in the refrigerator. Throw away the marinade. Don't use it for basing while cooking the meat.

Now that the Pantry is Stocked,
Here are Some Healthy Cooking Techniques:

Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very small amounts of butter, cheese, and sauces.


Use more herbs and spices to flavor greens and other dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas.


Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream.


Put away that deep fat fryer. Try boiling, roasting, baking, grilling, braising, or stir-frying with a little oil instead.