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Diet & Nutrition Message Board


Diet & Nutrition Board Index


Hello, I find the best and fastest way to cook healthy for my family is to broil or wok. Some of my coworkers seem to like crockpot/slow cooker meals. I marinate lean pork slices in soy sauce and lean beef slices in teriaki sauce before I broil them. ( I buy big roast like pieces of lean meat and cut it up into 1/4-1/2" slices, so it looks like steaks.) I broil the meat for 8 min. on one side, flip it over, and broil it for another 5-7 min. on the other side. I also broild fresh salmon. Just put the salmon on the broiling pan skin side up, spritz with a little olive oil spray, sprinkle on a little salt and garlic powder, then broil for 10-12 min., flip the salmon over, sprinkle that side with some salt, and broil for 7-10 min. until nice and crispy brown. (The salmon can be eaten plain, dipped in fat-free dressing, or dipped in light melted margarine.) If there is any salmon left, I make salmon salad out of it. (It's good cold too.)

For woking, just heat up your wok first, then eat up the oil. Only use enough olive oil/canola oil to just coat the pan. For thick vegies like brocoli, asparagus, or string beans; stir fry the vegies to keep their color, then add just a little bit of water and cover to steam the vegies until soft. If you like to add fresh garlic, then put the garlic in when the vegies are almost done to avoid burning the garlic. You can cook American style in a wok.

Oh, you asked for cook books. The "Fanny Farmer Cookbook" is an excellent source of all the family recipes you can think of. It also contains information about cooking, including how to debone a chicken. I also like the "Fabulous Fat Free Cookbook" by Lynn Fischer. It's really not fat-free. It's low-fat. The recipes are good, but a little fancy. The good part is that she has a table that lists how many calories and total fat grams you need to consume to maintain a certain weight. There are 2 listings for the fat grams...A 10% column for heart patients and a 25% column for regular people, which is just enough fat to carry on everyday bodily functions. A low-fat diet is considered 30% or less total fat grams, a moderate fat diet is more than 30%, and a high fat is 65% or more. (American Heart Assoc.) I hope this helps.

As for the junk food...You might want to go slow with your family instead of going cold turkey. You could substitute lesser of the evils like popcorn, pretzels, vegies with low-fat dip, fruit, raisins, nuts, etc.





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