Eating healthy is so important for overall health yet most of us opt for fast food when eating out or meals that are too heavy or may contain high amounts of saturated fats. Healthy eating is not about staying thin or depriving yourself of the foods you love but rather feeling great and having more energy. Choosing the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes, can be an easy choice. Expand your healthy eating by including a wide variety of delicious foods, and using more omega-3 fats which have been shown to help prevent heart disease and stroke, and even help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.
So we have decided to ask some Local Chefs to help us create a series of videos called "Healthy Cooking" that will not only show just how easy it can be to prepare fast and easy dishes made with simple ingrediants, but great looking dishes that will sure to impress guests. Learn from the pros as they prepare healthy meals! Enjoy food on an entirely new level with healthy recipes that taste delicious and tips for developing your own personal healthy eating plan.
To keep as many nutrients when cooking, here are some tips you should follow. When heat is applied, many vitamins and minerals are burnt away. The higher the temperature and the longer you cook it, the fewer nutrients you will have in your meal. It is important to not overcook your meals. Microwaving, frying, boiling and sautéing are some of the methods that you need to consider before you cook. Steaming and stir-frying are better choices, as they will allow the natural nutrition to remain in your food.
To preserve the nutrients and colors in veggies. Cook them quickly by steaming or stir-frying.
Use herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad dressings for better health, especially if you have high blood pressure or high cholesterol. It is also important to consider the oxidation that occurs in vegetables once they are cut, as oxidation will neutralize the vitamins. For this reason, try not to cut or chop your vegetables way ahead of time.
So let's get started! Watch our first series of "Healthy Cooking" videos.
Watch Personal Chef Ellen Adams from A Red Hot Dish in Webster as she shows how to prepare a delicious Orange Roast Chicken published by the Culinary Business Academy.
Healthy Corndogs Chef Ellen shows us a healthier "kid friendly" version of the Classic Corndog.
Slow Roasted Chicken with Orange Ginger Honey Glaze
Serves 6
- 4 1/2 pounds chicken, whole (can be 4 to 5 lbs)
- 1 orange
- 1 cup orange juice
- 1/2 cup chicken broth
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon ginger, ground
- 1/4 cup honey
Court Boullion Poached Walleye with Asparagus Consomme
Time approx. 30 minutes:
-
Asparagus Spears
-
Julienne Carrots
-
Chardonnay or any White Wine
-
Tomato
-
Onion
- Celery
-
Walleye or Pike (local fish) or subsitute with White Fish
-
Garlic
-
Thyme
-
Bay Leaves
Pair this dish with your favorite White or Red Wine
Remember to have all of your ingredients out before you start preparing your meal to help speed up prep time!
Make this next meal in twenty minutes!
Watch Alisa Haak as she prepares a quick Chicken Stir-fry healthy meal. Serves 4 to 6 in under 30 minutes.
Video is approx. 4 minutes
Chicken Stir-fry with Broccoli and Carrots
- Canola Oil
- 2 Broccoli Crowns (heads)
- 4 to 6 Boneless Chicken Breasts
- 10 small Carrots
- 2 Cloves of Garlic chopped
- Spicy Szechuan Sauce (in bottle)