We look for hints and new ideas constantly.Hints and tips for healthy cooking and nutrition for busy cooks. Hints for essentially low fat meals full of nutrients. Healthy, varied diets, not vitamin pills, mean healthy nutrition for your family. Learning to read labels, lowfat cooking, and cooking ahead are just some hints for families and their health on the go.

Be certain you read General Information, too. It gives you the basis of quick, but healthy cooking.

Health Hints

Labels, CyberParent
Learn to read those labels. Learn what the labels mean! Pass up the hydrogenated fat whenever you can.

Lower fat, CyberParent
Use a very small amount of oil spread around the bottom of your pan with a paper towel. Spread it almost "dry." Pass up the hydrogenated fat whenever you can.

Adapt your favorite muffin or other recipe, Sally in Dayton, OH, US
If you have a favorite recipe that you would like to adapt for low fat use this rule of thumb:
Replace up to half the shortening, butter , or margarine called for in your recipe with a fruit puree such as jars of baby fruit, applesauce, or prunes. Replace the rest of the fat with canola or olive oil.
For health's sake, you would also be advised to replace the bleached flour with unbleached white flour or whole wheat pastry flour.

Seasonings, Color, and Vitamins, Terry in Euless, TX US
Try keeping a sack of chopped bell peppers and onions in your freezer. Adjust the proportion of onions to suit your family's tastes. If you use a mixture of red, green, and yellow peppers, you add instant color to any meal. Great addition to a jar of spaghetti sauce for a quick meal.

Quick Vitamins, Melanie in New Orleans, LA, US
Almost any quick meal can be made more nutritious and especially tasty by the addition of a pre-chopped and frozen pepper/onion mixture, fresh baby carrots (no trouble to clean, of course, and will keep for at least a week in your vegetable bin) and frozen, chopped broccoli. Instant vitamins, appealing color! Whole kernel corn also adds color and some nutrition, if that is the only vegetable your kids are eating this week.

Vegetable Cheese, CyberParent
Almost milk-free, Galaxy makes a product we like called Veggie Slices in several flavors including sliced and cream cheese.  This "cheese" melts and is lactose free with no animal fats and no hydrogenated fat according to label. It does contain milk protein (casein) but we have yet to find a vegetable cheese that melts with no casein. If anyone knows of one, please let us know!
Galaxy Foods
2441 Viscount Row
Orlando, FL 32809

Quick-Meal Hints

Cook Ahead, John in Tucson, AZ, US
For a super quick week-day meals, cook sauces on the week-end and serve with rice and pasta during the week. A frozen vegetable will complete your meal or add vegetables to your sauce. If your family needs the fastest possible meals or is eating at different times, you can also cook the rice and pasta on the week-end. Rice is easy to reheat in the microwave, alone or covered in sauce. Pasta should be covered in sauce for best microwave reheating results. Both do best if rinsed immediately after cooking.

Warm French Bread, Sandy in Plano, TX, US
The grocery stores in many areas cook French bread in late afternoon. Stopping by for warm bread on the way home adds a touch of elegance and yummy aroma to your meals. If you can't get fresh French bread, heat any hearty bread for a nice touch to a quick meal.

Content represents the opinions of the authors and is presented for your information only. Contact your health professional for specific advice regarding your health.

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