March is Nutrition Month! The goal of Dietitians of Canada's national campaign is to encourage Canadians to get back to their kitchens and get cooking! To support and promote this year's theme we're posting one tip everyday for the month of March.
These tips are too good to delete after we post them so we are re-posting them on our blog to be archived. They are grouped by categories to make it easier to find what you are looking for. We hope these tips continue to inspire everyone to get cooking!
Nutrient-rich, higher-fat ingredients can be part of healthy cooking. When you use high-quality foods, you only need a little for great flavour. Here are just a few examples:
- Cheese - just a sprinkle of strong-tasting cheese such as Parmesan, Asiago or aged cheddar fills your food with flavour
- Pesto - it's bursting with basil, so you jus need a spoonful to turn plain pasta into a gourmet meal
- Nuts - toasting nutrient-rich nuts brings out their rich flavour, so a handful will do
27. Get steamy in the kitchen!
Tasty and nutrient-rich, vegetables should be the stars in your meals. Steaming veggies until they're just tender-crisp helps keep their fresh taste, nutrients, colour and crunch. Steaming also takes very little time so you can get veggies to your table in a snap. If you don't have a steaming basket, try cooking vegetables with just a small amount of water in a pot. Cover and cook for just a couple of minutes. Cooking in the microwave with a little water in a covered dish works too.
Looking for ways to make some of your favourite recipes a little healthier? Try these ideas to add more veggies and fruit to your meals and snacks without a lot of fuss:
- Blend a handful of spinach or kale into a fruit smoothie
- Mash cooked cauliflower together with potatoes
- Add pureed butternut squash to homemade macaroni and cheese
- Shred carrots, zucchini or onions into spaghetti sauce
- Stir canned pureed pumpkin into whole grain pancake or muffin batter
- Sprinkle berries into breakfast cereal or yogurt
29. Baking bonanza! Balance your baking with simple swaps.
There are lots of tasty ways to make your baking a little bit healthier. Experiment by using these simple substitutions in your favourite baked goods:
- Replace at least half of the enriched white flour with whole grain flour
- Replace a quarter of the sugar with skim milk powder
- Replace half of the fat in muffins, quick bread and cookies with mashed fruit or vegetables, such as unsweetened applesauce or pureed sweet potato
- Use milk instead of water
30. Cook healthy! Get delicious results with good-for-you ingredients.
Cook healthy! Get delicious results with good-for-you ingredients:
- Use evaporated milk instead of cream for a luscious pasta Alfedo
- Substitute lower-fat yogurt for mayonnaise to make a creamy salad dressing
- Sweeten whole grain hot cereal with fruit, such as bananas, apples or peaches, instead of sugar
- Use lemon juice, garlic, herbs and spices instead of salt to flavour savoury dishes
31. Taste is king! Add some Zing!
Think healthy cooking is bland? No way! Healthy cooking is all about good taste. Add some zing with these mouth-watering flavour boosters:
- Red pepper flakes deliver delicious heat to lightly sautéed greens
- Freshlimejuiceisatangyadditiontofish,avocado or fresh tomato salsa
- Garlicisperfectforpasta,potatoesandpeas,andit makes a tofu-and-veggie stir-fry sizzle
- Ginger spices up butternut squash soup and adds depth to beef and pork dishes
- Cinnamon pairs sweetly with apples, squash and sweet potatoes
For more information visit Dietitians of Canada.