Cooking at home

Rico_CookingHere are some suggestions for healthier cooking that would make things easier for you and your child.

Cutting back on sugar

Instead of using artificial sweeteners in cooking, use a moderate amount of sugar. For most biscuit and cake recipes, you can actually reduce the amount of sugar by one-third.

Adding spices and flavourings like nutmeg, cinnamon, vanilla or almond extract can make food seem sweeter.

Artificial sweeteners can frequently be used for half the sugar in a recipe.

Cutting back on fats

Substitute evaporated skimmed milk for cream.

Replace the cream in pasta sauces with skimmed milk thickened with cornstarch. (Mix one tablespoon cornstarch in each cup of skimmed milk).

When baking, substitute unsweetened applesauce for up to half of the oil.

Substitute plain low-fat or non-fat yogurt instead for sour cream or mayonnaise. When cooking with yogurt, stir in 1 tablespoon cornstarch to each cup of yogurt to prevent separation.

  • Use low-fat or non-fat cheese instead of whole-milk cheese.
  • Use fruit spread (no sugar added) instead of butter on toast and bread.
  • Use vegetable cooking spray on non-stick pans.
  • For sautéing onions and garlic, substitute oil with a few tablespoons of fat-free vegetable broth.
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