Healthy Cooking For Picky Eaters

Who is on the “I’m going to eat healthier and exercise more in the New Year” diet? (my hand is high in the air.) And who already failed miserably at this even though it is only the second week of January (my second hand is now in the air). Her…ll….ooooo? Anybody there? Tell me I’m not the only one?

Even though I shared some healthy eating tips last week, I thought we (the collective “we” that really means just me!) could use another reminder! So if you are like me a need some healthy cooking tips (or not like me and are rockin’ the gym and eating like a rabbit) then check out the article below that I wrote for meal planning/recipe site Food on the Table, for some healthy cooking tips.

Many will begin ‘new’ diets as part of the New Year; however, healthy eating and cooking should be considered a daily habit or part of your normal routine. Some small steps and easy substitutions make that New Year’s resolution of eating healthy a reality that can last through out the year.

Here are a few healthy cooking tips that I try to incorporate into my daily cooking.

• Swap out those cans with fresh or frozen. Canned vegetables often have very high sodium content. Look for “low-sodium” canned veggies or try the frozen or fresh varieties.
• Veggies only. Many ‘hearty meat’ entrees are easy to make vegetarian. Substituting meat with extra vegetables or beans will not only save you money, but will add extra flavor and vitamins and nutrients without the added calories of meat.
• Turkey all the way. If a meal of only beans and veggies is not your thing try cooking with ground turkey. From hamburgers, to chili, to spaghetti sauce; I almost always use ground turkey instead of beef. If seasoned properly ground turkey has great flavor and similar texture as ground beef but without all the fat.
• Go half and half. Whole grain pastas and flours are an excellent source of nutrients and fiber, however, for many it does take time to get use to the flavor and texture of the whole grain variety. Substitute half the amount of pasta called for in recipes with whole grain pasta. Most baked goods can also easily be made with half all-purpose flour and half whole wheat flour.
• Steam them up. Steam your veggies instead of boiling them. The extended heat and liquid of boiling can destroy nutrients as well as make them less flavorful.

Cooking fast, fresh healthy meals does not have to mean spending a lot of time in the kitchen. Try this flavorful recipes below, that even the pickiest eaters will love!

Tomato Bruschetta Chicken (Kitchen Concoctions)
Pork Chops with Caribbean Rub and Mango Salsa (The Sisters Cafe)
Southwestern Cobb Salad (Kitchen Concoctions)
Crock-pot Turkey and Wild Rice Soup (A Year of Slow Cooking)
Pineapple Crush Smoothie (Kitchen Concoctions)