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Pantry Raid

Pantry Raid


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Terwyl die laaste paar weke van die semester hoog aangeskakel word, is eindstryde en projekte op die brein, om nie eers te praat van die spanning om alles in bokse te pak en vir die somer uit te trek nie.

Met slegs 'n maand oor tot die finale week, neem taaklyste voortdurend toe en die stresvlakke is hoog. Gourmet -etes het waarskynlik aan die kant gekom, en spens wat in Februarie nie so vol gelyk het nie, bars skielik uit sy nate.

Dit is maklik om in die komende maande ontslae te raak van die sakke skyfies, pakkies snoepgoed en enigiets met 'n vervaldatum. Grootmaat items met 'n lang rakleeftyd en skynbaar eindelose hoeveelhede kan egter moeiliker wees. Soos daardie drie pond sakke rys by Costco wat jy net moes hê.

Moenie dit ontken nie; ons is almal skuldig.

Sommige van die ergste oortreders is droë korrels, veral graan, hawer en rys. Groot sakke neute skuil waarskynlik ook êrens in 'n donker hoek, saam met die immergewilde grondboontjiebotter, groot bokse pasta en miskien 'n kruik esdoringstroop.

Foto deur Ashley Seruya

Is hierdie klank bekend?

Hier is 'n paar resep -idees wat maklik en heerlik is om van hierdie spensitems in 'n heerlike knippie ontslae te raak.

Foto deur Ashley Seruya

Maak 'n paar voëls met een klip dood en slaan jou los hawer uit (waarskynlik gekoop in jou soeke na 'n gesonde ontbyt, maar net 'n paar minute ekstra op die kussing vergeet), stroop en neutbotter in dieselfde slag met hawermout oornag .

In plaas daarvan om u hawer op die stoof te kook, steek u dit oornag in 'n tupperware met 'n bietjie melk (waarskynlik 'n yskas), versoeter en 'n spesiale toevoeging. Om die regte konsekwentheid te verkry, kombineer 'n gelyke verhouding hawer met melk en voeg soveel versoeter by as wat u wil.

Foto deur Ashley Seruya

Persoonlik is my keuse agavesiroop en ek voeg 1 eetlepel by. Gee dit 'n groot skud, laat dit oornag in die yskas sit en soggens bo -op met 'n klompie neutbotter van jou keuse. Hou dit 'n paar oggende in 'n ry, en ontslae te raak van al die bestanddele in 'n japtrap.

As ons na 'n paar ander krammetjies gaan, het ons die pasta -debakel.

My eie spens huisves tans ongeveer vier bokse pasta en 'n reuse sak okkerneute. Hoe om die twee saam te voeg? Maak natuurlik pasta met pestosous. Alhoewel klassieke weergawes pynappels gebruik, gee die resep 'n draai deur dit uit te ruil vir die moer wat u toevallig het. Kyk hier na 'n eenvoudige resep vir ontelbare nagte koolhidraat -hemel.

En rys. Gooi die berugte sakke rys saam met die vars of bevrore groente in die yskas en vrieskas en eiers met sojasous (nog 'n spens). Wallah, tuisgemaakte Chinese wegneemetes. Kyk hier na 'n resep.

Probeer 'n paar van hierdie resepte, en u gebruik die grootmaat -items in 'n japtrap.

Kyk na die oorspronklike pos, Pantry Raid, op Spoon University.

Kyk hier na meer goeie dinge van die Spoon University:

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  • Ultimate Chipotle -spyskaarte
  • Copycat Chick-Fil-A toebroodjie resep
  • Die maklikste resep vir twee bestanddele ooit
  • 24 restaurante in Chicago wat u moet besoek van Diners, Drive-ins en Dives

Panty Raid! 10 Gesonde bestanddele ruil

Watter bestanddele om te kies - en watter om te verloor? Hier is 'n vinnige gids vir die opknapping van die spens en die grootte van ander algemene kombuiskrammetjies.

1. Kies: tamaties sonder sout (in blikke en kartonne) bo tamatiesous.

Die bestanddeellys vir tamatiesous moet kort en eenvoudig wees: tamaties en miskien 'n paar geurmiddels. Maar dit is nie altyd die geval nie. Baie variëteite bevat bygevoegde bestanddele soos olie, suiker en sout (tot 500 milligram natrium per porsie). Kies tamaties sonder sout en voeg self die geurmiddels by. Vir 'n gladde sous, puree die tamaties in 'n voedselverwerker en druk dan die vaste stowwe.

2. Kies: Volkoring panko broodkrummels bo gewone en gekruide broodkrummels.

Al ooit die etiket op broodkrummels in Italiaanse styl gelees? Die lys bestanddele is monsteragtig en bevat 'n paar ongewenste (en onuitspreeklike) dinge, insluitend mieliesiroop met hoë fruktose, gehidrogeneerde olie en verskillende preserveermiddels. Die bestanddeellys op die panko -etiket is kort (koringmeel, gis, sout), en die krummels bevat die helfte van die kalorieë van die Italiaanse soort. Panko is gemaak van brood sonder kors en die krummels is ligter, growwer en kan kos bedek sonder om te "verpak". Die krummels absorbeer ook minder olie, bly langer bros, en omdat dit knapperig is sonder om te braai, is dit 'n beter keuse op gepaneerde (en gebakte) hoender, vis, skulpvis en vleis.

3. Kies: Quinoa bo witrys en verfynde pasta.

Quinoa is 'n vinnig bereide volgraan en volledige proteïen, wat beteken dat dit al nege essensiële aminosure bevat (dié wat nie deur die liggaam geproduseer word nie, dus moet ons dit uit voedsel haal). In werklikheid, in vergelyking met witrys en pasta, bevat quinoa twee keer die hoeveelheid proteïene. Dit is ook 'n uitstekende bron van yster en sink (belangrike voedingstowwe vir gesonde selle), wat dit 'n voedsame en heerlike toevoeging tot vleislose maaltye maak.

4. Kies: Olyfolie en canola -olie bo groente -olie.

Groente-olie klink gesond, maar dit is dikwels 'n mengsel van verskeie plantaardige olies, meestal soja-olie met 'n paar ander olies. Die probleem is dat hierdie olies baie Omega-6-vetsure bevat. Ja, ons benodig 'n paar Omega-6's, maar dit verminder nie inflammasie wat die liggaam veroorsaak nie, net soos Omega-3's doen. Boonop is dit die beste om by enkel-bestanddeelolies te bly, sodat u weet wat u eintlik verbruik. Vir slaaie en vinaigrette, kies vir olyfolie, dit gee 'n grasagtige, vrugtige geur en is 'n uitstekende bron van oliesuur, 'n mono -onversadigde vet wat honger onderdruk. Canola-olie se sagte geur en hoë rookpunt maak dit ideaal vir braai en roerbraai.

As koek-, koek-, muffin- en vinnige broodresepte kamertemperatuur (sagte) botter vereis, gebruik 'n gelyke hoeveelheid vars avokado in plaas daarvan, maar die gesonde groente verleen 'n ryk romerigheid aan die beslag sonder om die smaak daarvan te gee. En kyk hierna: 1/2 koppie ongesoute botter bevat 803 kalorieë en 58 gram versadigde vet, terwyl 1/2 koppie vars avokado 120 kalorieë en 1 gram versadigde vet bevat. Een eenvoudige ruil, en u sal 683 kalorieë vermy.

Croutons bied baie min behalwe vet en sout aan 'n andersins gesonde gereg. Kies eerder neute (okkerneute, amandels), en u kry voedingstowwe en die crunch wat u verlang (amandels bevat meer vesel en kalsium as die meeste neute, en hulle het 'n baie lang rakleeftyd). Vir 'n meer intense geur, rooster die neute 'n paar minute in 'n droë pan oor matige hitte tot goudbruin en geurig.

7. Kies: Volkoring witmeel oor alledaagse meel.

As u 'wit meel' dink, dink u waarskynlik 'geraffineerde meel', maar dit is nie die geval hier nie. Volkoringmeel is regtig heel, wat beteken dat dit die endosperm, kiem en semels bevat (harde buitenste laag van die pit), die belangrikste voedingstowwe wat in geraffineerde meel verwyder word. Die semels in wit koring is kleurloos en sag van smaak, wat dit 'n uitstekende keuse maak vir mense wat gewoond is aan geraffineerde meel (u kry dieselfde resultate met meer voeding). En omdat wit koring nie die skerp fenoliese verbindings bevat wat in tradisionele rooi koring voorkom nie, benodig gebak minder suiker (of ander versoeters) om dieselfde soetheid te bereik.

8. Kies: Lae natrium hoender-, bees- of groentebouillon bo gewone sous.

Kry dit: een koppie gewone sous bevat 40% van die aanbevole daaglikse natriuminname - en dit is sonder enige ekstra bestanddele in die resep. Kies vir laer natriumvariëteite (450 milligram of minder per porsie) en sny natrium af sonder om die smaak in te boet (u smaakknoppies sien nie die verskil nie, maar u hart sal dit doen). Voeg sous by sop, bredies en souse. Vir meer geur, kan u ook u gunsteling groente in sous stoom in plaas van water.

9. Kies: Artisjokharte bo olywe (die helfte van die tyd).

Olywe bevat wonderlike, hartgesonde vette, maar vet is aan die einde van die dag vet. Artisjokharte gee dieselfde sout, pekelagtige geur sonder vet. En ons, ons, ons bevat meer antioksidante as enige ander groente (en ongeveer 50 persent meer as bloubessies). Voeg dit by jou crudités -skottel, plaas dit op slaaie, rooster dit saam met ander groente, rangskik dit op pizza's, roer dit by jou gunsteling tamatiesous en sit voor met pasta.

10. Kies: stukke ligte tuna -pakkies of Italiaanse tuna in blikkies oor ingemaakte albacore -tuna.

Tuna is 'n uitstekende bron van hartgesonde Omega-3-vetsure, en selfs die olieverpakte variëteite bevat slegs 40 kalorieë per porsie. Een voorbehoud: Ligte tonyn en wit tuna bevat dieselfde voedingstowwe en proteïene, maar wit tuna het drie keer die kwik. As u nie van donkerder tuna hou nie, kies dan vir troll- of paal-en-lyn-gevangde witvis-die vis is jonger en kleiner, so hulle het minder tyd gehad om skadelike kwik op te vang.


Pantry Raid! 10 Gesonde bestanddele ruil

Watter bestanddele om te kies - en watter om te verloor? Hier is 'n vinnige gids vir die opknapping van die spens en die grootte van ander algemene kombuiskrammetjies.

1. Kies: tamaties sonder sout (in blikke en kartonne) bo tamatiesous.

Die bestanddeellys vir tamatiesous moet kort en eenvoudig wees: tamaties en miskien 'n paar geurmiddels. Maar dit is nie altyd die geval nie. Baie variëteite bevat bygevoegde bestanddele soos olie, suiker en sout (tot 500 milligram natrium per porsie). Kies tamaties sonder sout en voeg self die geurmiddels by. Vir 'n gladde sous, puree die tamaties in 'n voedselverwerker en druk dan die vaste stowwe.

2. Kies: Volkoring panko broodkrummels bo gewone en gekruide broodkrummels.

Al ooit die etiket op broodkrummels in Italiaanse styl gelees? Die lys bestanddele is monsteragtig en bevat 'n paar ongewenste (en onuitspreeklike) dinge, insluitend mieliesiroop met hoë fruktose, gehidrogeneerde olie en verskillende preserveermiddels. Die bestanddeellys op die panko -etiket is kort (koringmeel, gis, sout), en die krummels bevat die helfte van die kalorieë van die Italiaanse soort. Panko is gemaak van brood sonder kors en die krummels is ligter, growwer en kan kos bedek sonder om te "verpak". Die krummels absorbeer ook minder olie, bly langer bros, en omdat dit knapperig is sonder om te braai, is dit 'n beter keuse op gepaneerde (en gebakte) hoender, vis, skulpvis en vleis.

3. Kies: Quinoa bo witrys en verfynde pasta.

Quinoa is 'n vinnig bereide volgraan en volledige proteïen, wat beteken dat dit al nege essensiële aminosure bevat (dié wat nie deur die liggaam geproduseer word nie, dus moet ons dit uit voedsel haal). In werklikheid, in vergelyking met witrys en pasta, bevat quinoa twee keer die hoeveelheid proteïene. Dit is ook 'n uitstekende bron van yster en sink (belangrike voedingstowwe vir gesonde selle), wat dit 'n voedsame en heerlike toevoeging tot vleislose maaltye maak.

4. Kies: Olyfolie en canola -olie bo groente -olie.

Groente-olie klink gesond, maar dit is dikwels 'n mengsel van verskeie plantaardige olies, meestal sojaboonolie met 'n paar ander olies. Die probleem is dat hierdie olies baie Omega-6-vetsure bevat. Ja, ons benodig 'n paar Omega-6's, maar dit verminder nie inflammasie wat die liggaam veroorsaak nie, net soos Omega-3's doen. Boonop is dit die beste om by olies met een bestanddeel te bly, sodat u weet wat u eintlik verbruik. Vir slaaie en vinaigrette, kies vir olyfolie, dit gee 'n grasagtige, vrugtige geur en is 'n uitstekende bron van oliesuur, 'n mono -onversadigde vet wat honger onderdruk. Canola-olie se sagte geur en hoë rookpunt maak dit ideaal vir braai en roerbraai.

As koek-, koek-, muffin- en vinnige broodresepte kamertemperatuur (sagte) botter vereis, gebruik 'n gelyke hoeveelheid vars avokado in plaas daarvan, maar die gesonde groente verleen 'n ryk romerigheid aan die kolwer sonder om die smaak daarvan te gee. En kyk hierna: 1/2 koppie ongesoute botter bevat 803 kalorieë en 58 gram versadigde vet, terwyl 1/2 koppie vars avokado 120 kalorieë en 1 gram versadigde vet bevat. Een eenvoudige ruil, en u sal 683 kalorieë vermy.

Croutons bied baie min behalwe vet en sout aan 'n andersins gesonde gereg. Kies eerder neute (okkerneute, amandels), en u kry voedingstowwe en die crunch wat u verlang (amandels bevat meer vesel en kalsium as die meeste neute, en hulle het 'n baie lang rakleeftyd). Vir 'n meer intense geur, rooster die neute 'n paar minute in 'n droë pan oor matige hitte tot goudbruin en geurig.

7. Kies: Volkoring witmeel oor alledaagse meel.

As u 'wit meel' dink, dink u waarskynlik 'geraffineerde meel', maar dit is nie die geval hier nie. Volkoringmeel is regtig heel, wat beteken dat dit die endosperm, kiem en semels bevat (harde buitenste laag van die pit), die belangrikste voedingstowwe wat in verfynde meel verwyder word. Die semels in wit koring is kleurloos en sag van smaak, wat dit 'n uitstekende keuse maak vir mense wat gewoond is aan geraffineerde meel (u kry dieselfde resultate met meer voeding). En omdat wit koring nie die skerp fenoliese verbindings bevat wat in tradisionele rooi koring voorkom nie, benodig gebak minder suiker (of ander versoeters) om dieselfde soetheid te bereik.

8. Kies: Lae natrium hoender-, bees- of groentebouillon bo gewone sous.

Kry dit: een koppie gewone sous bevat 40% van die aanbevole daaglikse natriuminname - en dit is sonder enige ekstra bestanddele in die resep. Kies vir laer natriumvariëteite (450 milligram of minder per porsie) en sny natrium af sonder om die smaak in te boet (u smaakknoppies sal nie die verskil sien nie, maar u hart sal dit doen). Voeg sous by sop, bredies en souse. Vir meer geur, kan u ook u gunsteling groente in sous stoom in plaas van water.

9. Kies: Artisjokharte bo olywe (die helfte van die tyd).

Olywe bevat wonderlike, hartgesonde vette, maar vet is aan die einde van die dag vet. Artisjokharte gee dieselfde sout, pekelagtige geur sonder vet. En ons, ons, ons bevat meer antioksidante as enige ander groente (en ongeveer 50 persent meer as bloubessies). Voeg dit by jou crudités -skottel, plaas dit op slaaie, rooster dit saam met ander groente, rangskik dit op pizza's, roer dit by jou gunsteling tamatiesous en sit voor met pasta.

10. Kies: stukke ligte tuna -pakkies of Italiaanse tonyn in blikkies oor ingemaakte albacore -tuna.

Tuna is 'n uitstekende bron van hartgesonde Omega-3-vetsure, en selfs die olieverpakte variëteite bevat slegs 40 kalorieë per porsie. Een voorbehoud: Ligte tuna en wit tuna bevat dieselfde voedingstowwe en proteïene, maar wit tuna het drie keer die kwik. As u nie van donkerder tuna hou nie, kies dan vir troll- of paal-en-lyn-gevangde witvis-die vis is jonger en kleiner, so hulle het minder tyd gehad om skadelike kwik op te vang.


Panty Raid! 10 Gesonde bestanddele ruil

Watter bestanddele om te kies - en watter om te verloor? Hier is 'n vinnige gids vir die opknapping van die spens en die grootte van ander algemene kombuiskrammetjies.

1. Kies: tamaties sonder sout (in blikke en kartonne) bo tamatiesous.

Die bestanddeellys vir tamatiesous moet kort en eenvoudig wees: tamaties en miskien 'n paar geurmiddels. Maar dit is nie altyd die geval nie. Baie variëteite bevat bygevoegde bestanddele soos olie, suiker en sout (tot 500 milligram natrium per porsie). Kies tamaties sonder sout en voeg self die geurmiddels by. Vir 'n gladde sous, puree die tamaties in 'n voedselverwerker en druk dan die vaste stowwe.

2. Kies: Volkoring panko broodkrummels bo gewone en gekruide broodkrummels.

Al ooit die etiket op broodkrummels in Italiaanse styl gelees? Die lys bestanddele is monsteragtig en bevat 'n paar ongewenste (en onuitspreeklike) dinge, insluitend mieliesiroop met hoë fruktose, gehidrogeneerde olie en verskillende preserveermiddels. Die bestanddeellys op die panko -etiket is kort (koringmeel, gis, sout), en die krummels bevat die helfte van die kalorieë van die Italiaanse soort. Panko is gemaak van brood sonder kors en die krummels is ligter, growwer en kan kos bedek sonder om te "verpak". Die krummels absorbeer ook minder olie, bly langer bros, en omdat dit knapperig is sonder om te braai, is dit 'n beter keuse op gepaneerde (en gebakte) hoender, vis, skulpvis en vleis.

3. Kies: Quinoa bo witrys en verfynde pasta.

Quinoa is 'n vinnig bereide volgraan en volledige proteïen, wat beteken dat dit al nege essensiële aminosure bevat (dié wat nie deur die liggaam geproduseer word nie, dus moet ons dit uit voedsel haal). In werklikheid, in vergelyking met witrys en pasta, bevat quinoa twee keer die hoeveelheid proteïene. Dit is ook 'n uitstekende bron van yster en sink (belangrike voedingstowwe vir gesonde selle), wat dit 'n voedsame en heerlike toevoeging tot vleislose maaltye maak.

4. Kies: Olyfolie en canola -olie bo groente -olie.

Groente-olie klink gesond, maar dit is dikwels 'n mengsel van verskeie plantaardige olies, meestal soja-olie met 'n paar ander olies. Die probleem is dat hierdie olies baie Omega-6-vetsure bevat. Ja, ons benodig 'n paar Omega-6's, maar dit verminder nie inflammasie wat die liggaam veroorsaak nie, net soos Omega-3's doen. Boonop is dit die beste om by enkel-bestanddeelolies te bly, sodat u weet wat u eintlik verbruik. Vir slaaie en vinaigrette, kies vir olyfolie, dit gee 'n grasagtige, vrugtige geur en is 'n uitstekende bron van oliesuur, 'n mono -onversadigde vet wat honger onderdruk. Canola-olie se sagte geur en hoë rookpunt maak dit ideaal vir braai en roerbraai.

As koek-, koek-, muffin- en vinnige broodresepte kamertemperatuur (sagte) botter vereis, gebruik 'n gelyke hoeveelheid vars avokado in plaas daarvan, maar die gesonde groente verleen 'n ryk romerigheid aan die beslag sonder om die smaak daarvan te gee. En kyk hierna: 1/2 koppie ongesoute botter bevat 803 kalorieë en 58 gram versadigde vet, terwyl 1/2 koppie vars avokado 120 kalorieë en 1 gram versadigde vet bevat. Een eenvoudige ruil, en u sal 683 kalorieë vermy.

Croutons bied baie min behalwe vet en sout aan 'n andersins gesonde gereg. Kies eerder neute (okkerneute, amandels), en u kry voedingstowwe en die crunch wat u verlang (amandels bevat meer vesel en kalsium as die meeste neute, en hulle het 'n baie lang rakleeftyd). Vir 'n meer intense geur, rooster die neute 'n paar minute in 'n droë pan oor matige hitte tot goudbruin en geurig.

7. Kies: Volkoring witmeel oor alledaagse meel.

As u 'wit meel' dink, dink u waarskynlik 'geraffineerde meel', maar dit is nie die geval hier nie. Volkoringmeel is regtig heel, wat beteken dat dit die endosperm, kiem en semels bevat (harde buitenste laag van die pit), die belangrikste voedingstowwe wat in geraffineerde meel verwyder word. Die semels in wit koring is kleurloos en sag van smaak, wat dit 'n uitstekende keuse maak vir mense wat gewoond is aan geraffineerde meel (u kry dieselfde resultate met meer voeding). En omdat wit koring nie die skerp fenoliese verbindings bevat wat in tradisionele rooi koring voorkom nie, benodig gebak minder suiker (of ander versoeters) om dieselfde soetheid te bereik.

8. Kies: Lae-natrium hoender-, bees- of groentebouillon bo gewone sous.

Kry dit: een koppie gewone sous bevat 40% van die aanbevole daaglikse natriuminname - en dit is sonder ekstra bestanddele in die resep. Kies vir laer natriumvariëteite (450 milligram of minder per porsie) en sny natrium af sonder om die smaak in te boet (u smaakknoppies sal nie die verskil sien nie, maar u hart sal dit doen). Voeg sous by sop, bredies en souse. Vir meer geur, kan u ook u gunsteling groente in sous stoom in plaas van water.

9. Kies: Artisjokharte bo olywe (die helfte van die tyd).

Olywe bevat wonderlike, hartgesonde vette, maar vet is aan die einde van die dag vet. Artisjokharte gee dieselfde sout, pekelagtige geur sonder vet. En ons, ons, ons bevat meer antioksidante as enige ander groente (en ongeveer 50 persent meer as bloubessies). Voeg dit by jou crudités -skottel, plaas dit op slaaie, rooster dit saam met ander groente, rangskik dit op pizza's, roer dit by jou gunsteling tamatiesous en sit voor met pasta.

10. Kies: stukke ligte tuna -pakkies of Italiaanse tonyn in blikkies oor ingemaakte albacore -tuna.

Tuna is 'n uitstekende bron van hartgesonde Omega-3-vetsure, en selfs die olieverpakte variëteite bevat slegs 40 kalorieë per porsie. Een voorbehoud: Ligte tonyn en wit tuna bevat dieselfde voedingstowwe en proteïene, maar wit tuna het drie keer die kwik. As u nie van donkerder tuna hou nie, kies dan vir troll- of paal-en-lyn-gevangde witvis-die vis is jonger en kleiner, so hulle het minder tyd gehad om skadelike kwik op te vang.


Panty Raid! 10 Gesonde bestanddele ruil

Watter bestanddele om te kies - en watter om te verloor? Hier is 'n vinnige gids vir die opknapping van die spens en die grootte van ander algemene kombuiskrammetjies.

1. Kies: tamaties sonder sout (in blikke en kartonne) bo tamatiesous.

Die bestanddeellys vir tamatiesous moet kort en eenvoudig wees: tamaties en miskien 'n paar geurmiddels. Maar dit is nie altyd die geval nie. Baie variëteite bevat bygevoegde bestanddele soos olie, suiker en sout (tot 500 milligram natrium per porsie). Kies tamaties sonder sout en voeg self die geurmiddels by. Vir 'n gladde sous, puree die tamaties in 'n voedselverwerker en druk dan die vaste stowwe.

2. Kies: Volkoring panko broodkrummels bo gewone en gekruide broodkrummels.

Al ooit die etiket op broodkrummels in Italiaanse styl gelees? Die lys bestanddele is monsteragtig en bevat 'n paar ongewenste (en onuitspreeklike) dinge, insluitend mieliesiroop met hoë fruktose, gehidrogeneerde olie en verskillende preserveermiddels. Die bestanddeellys op die panko -etiket is kort (koringmeel, gis, sout), en die krummels bevat die helfte van die kalorieë van die Italiaanse soort. Panko is gemaak van brood sonder kors en die krummels is ligter, growwer en kan kos bedek sonder om te "verpak". Die krummels absorbeer ook minder olie, bly langer bros, en omdat dit knapperig is sonder om te braai, is dit 'n beter keuse op gepaneerde (en gebakte) hoender, vis, skulpvis en vleis.

3. Kies: Quinoa bo witrys en verfynde pasta.

Quinoa is 'n vinnig bereide volgraan en volledige proteïen, wat beteken dat dit al nege essensiële aminosure bevat (dié wat nie deur die liggaam geproduseer word nie, dus moet ons dit uit voedsel haal). In werklikheid, in vergelyking met witrys en pasta, bevat quinoa twee keer die hoeveelheid proteïene. Dit is ook 'n uitstekende bron van yster en sink (belangrike voedingstowwe vir gesonde selle), wat dit 'n voedsame en heerlike toevoeging tot vleislose maaltye maak.

4. Kies: Olyfolie en canola -olie bo groente -olie.

Groente-olie klink gesond, maar dit is dikwels 'n mengsel van verskeie plantaardige olies, meestal soja-olie met 'n paar ander olies. Die probleem is dat hierdie olies baie Omega-6-vetsure bevat. Ja, ons benodig 'n paar Omega-6's, maar dit verminder nie inflammasie wat die liggaam veroorsaak nie, net soos Omega-3's doen. Boonop is dit die beste om by enkel-bestanddeelolies te bly, sodat u weet wat u eintlik verbruik. Vir slaaie en vinaigrette, kies vir olyfolie, dit gee 'n grasagtige, vrugtige geur en is 'n uitstekende bron van oliesuur, 'n mono -onversadigde vet wat honger onderdruk. Canola-olie se sagte geur en hoë rookpunt maak dit ideaal vir braai en roerbraai.

As koek-, koek-, muffin- en vinnige broodresepte kamertemperatuur (sagte) botter vereis, gebruik 'n gelyke hoeveelheid vars avokado in plaas daarvan, maar die gesonde groente verleen 'n ryk romerigheid aan die beslag sonder om die smaak daarvan te gee. En kyk hierna: 1/2 koppie ongesoute botter bevat 803 kalorieë en 58 gram versadigde vet, terwyl 1/2 koppie vars avokado 120 kalorieë en 1 gram versadigde vet bevat. Een eenvoudige ruil, en u sal 683 kalorieë vermy.

Croutons bied baie min behalwe vet en sout aan 'n andersins gesonde gereg. Kies eerder neute (okkerneute, amandels), en u kry voedingstowwe en die crunch wat u verlang (amandels bevat meer vesel en kalsium as die meeste neute, en hulle het 'n baie lang rakleeftyd). Vir 'n meer intense geur, rooster die neute 'n paar minute in 'n droë pan oor matige hitte tot goudbruin en geurig.

7. Kies: Volkoring witmeel oor alledaagse meel.

As u 'wit meel' dink, dink u waarskynlik 'geraffineerde meel', maar dit is nie die geval hier nie. Volkoringmeel is regtig heel, wat beteken dat dit die endosperm, kiem en semels bevat (harde buitenste laag van die pit), die belangrikste voedingstowwe wat in verfynde meel verwyder word. Die semels in wit koring is kleurloos en sag van smaak, wat dit 'n uitstekende keuse maak vir mense wat gewoond is aan geraffineerde meel (u kry dieselfde resultate met meer voeding). En omdat wit koring nie die skerp fenoliese verbindings bevat wat in tradisionele rooi koring voorkom nie, benodig gebak minder suiker (of ander versoeters) om dieselfde soetheid te bereik.

8. Kies: Lae natrium hoender-, bees- of groentebouillon bo gewone sous.

Kry dit: een koppie gewone sous bevat 40% van die aanbevole daaglikse natriuminname - en dit is sonder enige ekstra bestanddele in die resep. Kies vir laer natriumvariëteite (450 milligram of minder per porsie) en sny natrium af sonder om die smaak in te boet (u smaakknoppies sien nie die verskil nie, maar u hart sal dit doen). Voeg sous by sop, bredies en souse. Vir meer geur, kan u ook u gunsteling groente in sous stoom in plaas van water.

9. Kies: Artisjokharte bo olywe (die helfte van die tyd).

Olywe bevat wonderlike, hartgesonde vette, maar vet is aan die einde van die dag vet. Artisjokharte gee dieselfde sout, pekelagtige geur sonder vet. En ons, ons, ons bevat meer antioksidante as enige ander groente (en ongeveer 50 persent meer as bloubessies). Voeg dit by jou crudités -skottel, plaas dit op slaaie, rooster dit saam met ander groente, rangskik dit op pizza's, roer dit by jou gunsteling tamatiesous en sit voor met pasta.

10. Kies: stukke ligte tuna -pakkies of Italiaanse tonyn in blikkies oor ingemaakte albacore -tuna.

Tuna is 'n uitstekende bron van hartgesonde Omega-3-vetsure, en selfs die olieverpakte variëteite bevat slegs 40 kalorieë per porsie. Een voorbehoud: Ligte tonyn en wit tuna bevat dieselfde voedingstowwe en proteïene, maar wit tuna het drie keer die kwik. As u nie van donkerder tuna hou nie, kies dan vir troll- of paal-en-lyn-gevangde witvis-die vis is jonger en kleiner, so hulle het minder tyd gehad om skadelike kwik op te vang.


Panty Raid! 10 Gesonde bestanddele ruil

Watter bestanddele om te kies - en watter om te verloor? Hier is 'n vinnige gids vir die opknapping van die spens en die grootte van ander algemene kombuiskrammetjies.

1. Kies: tamaties sonder sout (in blikke en kartonne) bo tamatiesous.

Die bestanddeellys vir tamatiesous moet kort en eenvoudig wees: tamaties en miskien 'n paar geurmiddels. Maar dit is nie altyd die geval nie. Baie variëteite bevat bygevoegde bestanddele soos olie, suiker en sout (tot 500 milligram natrium per porsie). Kies tamaties sonder sout en voeg self die geurmiddels by. Vir 'n gladde sous, puree die tamaties in 'n voedselverwerker en druk dan die vaste stowwe.

2. Kies: Volkoring panko broodkrummels bo gewone en gekruide broodkrummels.

Al ooit die etiket op broodkrummels in Italiaanse styl gelees? Die lys bestanddele is monsteragtig en bevat 'n paar ongewenste (en onuitspreeklike) dinge, insluitend mieliesiroop met hoë fruktose, gehidrogeneerde olie en verskillende preserveermiddels. Die bestanddeellys op die panko -etiket is kort (koringmeel, gis, sout), en die krummels bevat die helfte van die kalorieë van die Italiaanse soort. Panko is gemaak van brood sonder kors en die krummels is ligter, growwer en kan kos bedek sonder om te "verpak". Die krummels absorbeer ook minder olie, bly langer bros, en omdat dit knapperig is sonder om te braai, is dit 'n beter keuse op gepaneerde (en gebakte) hoender, vis, skulpvis en vleis.

3. Kies: Quinoa bo witrys en verfynde pasta.

Quinoa is 'n vinnig bereide volgraan en volledige proteïen, wat beteken dat dit al nege essensiële aminosure bevat (dié wat nie deur die liggaam geproduseer word nie, dus moet ons dit uit voedsel haal). In werklikheid, in vergelyking met witrys en pasta, bevat quinoa twee keer die hoeveelheid proteïene. Dit is ook 'n uitstekende bron van yster en sink (belangrike voedingstowwe vir gesonde selle), wat dit 'n voedsame en heerlike toevoeging tot vleislose maaltye maak.

4. Kies: Olyfolie en canola -olie bo groente -olie.

Groente-olie klink gesond, maar dit is dikwels 'n mengsel van verskeie plantaardige olies, meestal soja-olie met 'n paar ander olies. Die probleem is dat hierdie olies baie Omega-6-vetsure bevat. Ja, ons benodig 'n paar Omega-6's, maar dit verminder nie inflammasie wat die liggaam veroorsaak nie, net soos Omega-3's doen. Boonop is dit die beste om by enkel-bestanddeelolies te bly, sodat u weet wat u eintlik verbruik. Vir slaaie en vinaigrette, kies vir olyfolie, dit gee 'n grasagtige, vrugtige geur en is 'n uitstekende bron van oliesuur, 'n mono -onversadigde vet wat honger onderdruk. Canola-olie se sagte geur en hoë rookpunt maak dit ideaal vir braai en roerbraai.

As koek-, koek-, muffin- en vinnige broodresepte kamertemperatuur (sagte) botter vereis, gebruik 'n gelyke hoeveelheid vars avokado in plaas daarvan, maar die gesonde groente verleen 'n ryk romerigheid aan die kolwer sonder om die smaak daarvan te gee. En kyk hierna: 1/2 koppie ongesoute botter bevat 803 kalorieë en 58 gram versadigde vet, terwyl 1/2 koppie vars avokado 120 kalorieë en 1 gram versadigde vet bevat. Een eenvoudige ruil, en u sal 683 kalorieë vermy.

Croutons bied baie min behalwe vet en sout aan 'n andersins gesonde gereg. Kies eerder neute (okkerneute, amandels), en u kry voedingstowwe en die crunch wat u verlang (amandels bevat meer vesel en kalsium as die meeste neute, en hulle het 'n baie lang rakleeftyd). Vir 'n meer intense geur, rooster die neute 'n paar minute in 'n droë pan oor matige hitte tot goudbruin en geurig.

7. Kies: Volkoring witmeel oor alledaagse meel.

As u 'wit meel' dink, dink u waarskynlik 'geraffineerde meel', maar dit is nie die geval hier nie. Volkoringmeel is regtig heel, wat beteken dat dit die endosperm, kiem en semels bevat (harde buitenste laag van die pit), die belangrikste voedingstowwe wat in verfynde meel verwyder word. Die semels in wit koring is kleurloos en sag van smaak, wat dit 'n uitstekende keuse maak vir mense wat gewoond is aan geraffineerde meel (u kry dieselfde resultate met meer voeding). En omdat wit koring nie die skerp fenoliese verbindings bevat wat in tradisionele rooi koring voorkom nie, benodig gebak minder suiker (of ander versoeters) om dieselfde soetheid te bereik.

8. Kies: Lae natrium hoender-, bees- of groentebouillon bo gewone sous.

Kry dit: een koppie gewone sous bevat 40% van die aanbevole daaglikse natriuminname - en dit is sonder enige ekstra bestanddele in die resep. Kies vir laer natriumvariëteite (450 milligram of minder per porsie) en sny natrium af sonder om die smaak in te boet (u smaakknoppies sien nie die verskil nie, maar u hart sal dit doen). Voeg sous by sop, bredies en souse. Vir meer geur, kan u ook u gunsteling groente in sous stoom in plaas van water.

9. Kies: Artisjokharte bo olywe (die helfte van die tyd).

Olywe bevat wonderlike, hartgesonde vette, maar vet is aan die einde van die dag vet. Artisjokharte bied dieselfde sout, pekelagtige geur met nul vet. En ons, ons, ons bevat meer antioksidante as enige ander groente (en ongeveer 50 persent meer as bloubessies). Voeg dit by jou crudités -skottel, plaas dit op slaaie, rooster dit saam met ander groente, rangskik dit op pizza's, roer dit by jou gunsteling tamatiesous en sit voor met pasta.

10. Kies: stukke ligte tuna -pakkies of Italiaanse tonyn in blikkies oor ingemaakte albacore -tuna.

Tuna is an excellent source of heart-healthy Omega-3 fatty acids and even the oil-packed varieties have just 40 calories per serving. One caveat: Chunk light tuna and white tuna have the same nutrients and protein, but white tuna has three times the mercury. If you don't like darker tuna, opt for troll- or pole-and-line-caught white fish – the fish are younger and smaller, so they've had less time to accumulate harmful mercury.


Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose -- and which to lose? Here's a quick guide to revamping the pantry and sizing up other common kitchen staples.

1. Choose: No-salt-added tomatoes (in cans and cartons) over tomato sauce.

The ingredient list for tomato sauce should be short and simple: tomatoes and perhaps a few seasonings. But that's not always the case. Many varieties contain added ingredients like oil, sugar and salt (up to 500 milligrams of sodium per serving). Opt for no-salt added tomatoes and add the seasonings yourself. For a smooth sauce, puree the tomatoes in a food processor and then strain the solids.

2. Choose: Whole-wheat panko bread crumbs over regular and seasoned bread crumbs.

Ever read the label on Italian-style bread crumbs? The ingredient list is monstrous and contains some undesirable (and unpronounceable) things, including high-fructose corn syrup, hydrogenated oil and various preservatives. The ingredient list on the panko label is short (wheat flour, yeast, salt), and the crumbs have half the calories of the Italian kind. Panko is made from crust-less bread and the crumbs are lighter, coarser and can coat food without "packing." The crumbs also absorb less oil, stay crisp longer and, because they're crunchy without frying, are a better choice on breaded (and baked) chicken, fish, shellfish and meat.

3. Choose: Quinoa over white rice and refined pasta.

Quinoa is a quick-cooking whole grain and complete protein, meaning it contains all nine essential amino acids (those not produced by the body, so we need to get them from food). In fact, compared to white rice and pasta, quinoa has two times the amount of protein. It's also a great source of iron and zinc (key nutrients for healthy cells), making it a nutritious and delicious addition to meatless meals.

4. Choose: Olive and canola oil over vegetable oil.

Vegetable oil sounds healthy, but it's often a blend of several plant-derived oils, mostly soybean oil with a few other oils sprinkled in. The problem is, these oils are high in Omega-6 fatty acids. Yes, we need some Omega-6s, but they don't reduce disease-causing inflammation in the body the way Omega-3s do. Plus, it's best to stick with single-ingredient oils so you know what you’re actually consuming. For salads and vinaigrettes, opt for olive oil it lends a grassy, fruity flavor and is an excellent source of oleic acid, a monounsaturated fat that suppresses hunger. Canola oil's mild flavor and high smoking point make it ideal for sauteing and stir-frying.

When cookie, cake, muffin, and quick bread recipes call for room temperature (soft) butter, use an equal amount of fresh avocado instead amazingly, the healthy vegetable lends a rich creaminess to batters without imparting its flavor. And check this out: 1/2 cup of unsalted butter has 803 calories and 58 grams saturated fat, while 1/2 cup of fresh avocado has 120 calories and 1 gram saturated fat. One simple swap, and you'll dodge 683 calories.

Croutons offer very little besides fat and salt to an otherwise healthy dish. Opt for nuts instead (walnuts, almonds), and you'll get nutrients and the crunch you crave (almonds pack more fiber and calcium than most nuts and they have a super-long shelf life). For a more intense flavor, toast the nuts in a dry skillet over medium heat for a few minutes, until golden brown and fragrant.

7. Choose: Whole-wheat witflour over all-purpose flour.

When you think "white flour," you probably think "refined flour," but that's not the case here. Whole-wheat white flour is really whole, meaning it contains the endosperm, germ and bran (hard outer layer of the kernel), key nutrients stripped away in refined flour. The bran in white wheat is colorless and mild in flavor, making it an excellent choice for folks accustomed to refined flour (you get the same results with more nutrition). And because white wheat doesn't contain the pungent phenolic compounds found in traditional red wheat, baked goods require less sugar (or other sweeteners) to reach the same level of sweetness.

8. Choose: Low-sodium chicken, beef or vegetable broth over regular broth.

Get this: One cup of regular broth contains 40% of the recommended daily sodium intake -- and that's without any additional ingredients in the recipe. Opt for lower sodium varieties (450 milligrams or less per serving) and slash sodium without compromising flavor (your taste buds won't notice the difference but your heart will). Add broths to soups, stews and sauces. For added flavor, you can also steam your favorite vegetables in broth instead of water.

9. Choose: Artichoke hearts over olives (half of the time).

Olives contain wonderful, heart-healthy fats, but fat is fat at the end of the day. Artichoke hearts provide the same salty, briny flavor with zero fat. And, ounce for ounce, they contain more antioxidants than any other vegetable (and about 50 percent more than blueberries). Add them to your crudités platter, nestle them on salads, roast them with other vegetables, arrange them on pizzas, and stir them into your favorite tomato sauce and serve over pasta.

10. Choose: Chunk light tuna packets or jarred Italian tuna over canned albacore tuna.

Tuna is an excellent source of heart-healthy Omega-3 fatty acids and even the oil-packed varieties have just 40 calories per serving. One caveat: Chunk light tuna and white tuna have the same nutrients and protein, but white tuna has three times the mercury. If you don't like darker tuna, opt for troll- or pole-and-line-caught white fish – the fish are younger and smaller, so they've had less time to accumulate harmful mercury.


Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose -- and which to lose? Here's a quick guide to revamping the pantry and sizing up other common kitchen staples.

1. Choose: No-salt-added tomatoes (in cans and cartons) over tomato sauce.

The ingredient list for tomato sauce should be short and simple: tomatoes and perhaps a few seasonings. But that's not always the case. Many varieties contain added ingredients like oil, sugar and salt (up to 500 milligrams of sodium per serving). Opt for no-salt added tomatoes and add the seasonings yourself. For a smooth sauce, puree the tomatoes in a food processor and then strain the solids.

2. Choose: Whole-wheat panko bread crumbs over regular and seasoned bread crumbs.

Ever read the label on Italian-style bread crumbs? The ingredient list is monstrous and contains some undesirable (and unpronounceable) things, including high-fructose corn syrup, hydrogenated oil and various preservatives. The ingredient list on the panko label is short (wheat flour, yeast, salt), and the crumbs have half the calories of the Italian kind. Panko is made from crust-less bread and the crumbs are lighter, coarser and can coat food without "packing." The crumbs also absorb less oil, stay crisp longer and, because they're crunchy without frying, are a better choice on breaded (and baked) chicken, fish, shellfish and meat.

3. Choose: Quinoa over white rice and refined pasta.

Quinoa is a quick-cooking whole grain and complete protein, meaning it contains all nine essential amino acids (those not produced by the body, so we need to get them from food). In fact, compared to white rice and pasta, quinoa has two times the amount of protein. It's also a great source of iron and zinc (key nutrients for healthy cells), making it a nutritious and delicious addition to meatless meals.

4. Choose: Olive and canola oil over vegetable oil.

Vegetable oil sounds healthy, but it's often a blend of several plant-derived oils, mostly soybean oil with a few other oils sprinkled in. The problem is, these oils are high in Omega-6 fatty acids. Yes, we need some Omega-6s, but they don't reduce disease-causing inflammation in the body the way Omega-3s do. Plus, it's best to stick with single-ingredient oils so you know what you’re actually consuming. For salads and vinaigrettes, opt for olive oil it lends a grassy, fruity flavor and is an excellent source of oleic acid, a monounsaturated fat that suppresses hunger. Canola oil's mild flavor and high smoking point make it ideal for sauteing and stir-frying.

When cookie, cake, muffin, and quick bread recipes call for room temperature (soft) butter, use an equal amount of fresh avocado instead amazingly, the healthy vegetable lends a rich creaminess to batters without imparting its flavor. And check this out: 1/2 cup of unsalted butter has 803 calories and 58 grams saturated fat, while 1/2 cup of fresh avocado has 120 calories and 1 gram saturated fat. One simple swap, and you'll dodge 683 calories.

Croutons offer very little besides fat and salt to an otherwise healthy dish. Opt for nuts instead (walnuts, almonds), and you'll get nutrients and the crunch you crave (almonds pack more fiber and calcium than most nuts and they have a super-long shelf life). For a more intense flavor, toast the nuts in a dry skillet over medium heat for a few minutes, until golden brown and fragrant.

7. Choose: Whole-wheat witflour over all-purpose flour.

When you think "white flour," you probably think "refined flour," but that's not the case here. Whole-wheat white flour is really whole, meaning it contains the endosperm, germ and bran (hard outer layer of the kernel), key nutrients stripped away in refined flour. The bran in white wheat is colorless and mild in flavor, making it an excellent choice for folks accustomed to refined flour (you get the same results with more nutrition). And because white wheat doesn't contain the pungent phenolic compounds found in traditional red wheat, baked goods require less sugar (or other sweeteners) to reach the same level of sweetness.

8. Choose: Low-sodium chicken, beef or vegetable broth over regular broth.

Get this: One cup of regular broth contains 40% of the recommended daily sodium intake -- and that's without any additional ingredients in the recipe. Opt for lower sodium varieties (450 milligrams or less per serving) and slash sodium without compromising flavor (your taste buds won't notice the difference but your heart will). Add broths to soups, stews and sauces. For added flavor, you can also steam your favorite vegetables in broth instead of water.

9. Choose: Artichoke hearts over olives (half of the time).

Olives contain wonderful, heart-healthy fats, but fat is fat at the end of the day. Artichoke hearts provide the same salty, briny flavor with zero fat. And, ounce for ounce, they contain more antioxidants than any other vegetable (and about 50 percent more than blueberries). Add them to your crudités platter, nestle them on salads, roast them with other vegetables, arrange them on pizzas, and stir them into your favorite tomato sauce and serve over pasta.

10. Choose: Chunk light tuna packets or jarred Italian tuna over canned albacore tuna.

Tuna is an excellent source of heart-healthy Omega-3 fatty acids and even the oil-packed varieties have just 40 calories per serving. One caveat: Chunk light tuna and white tuna have the same nutrients and protein, but white tuna has three times the mercury. If you don't like darker tuna, opt for troll- or pole-and-line-caught white fish – the fish are younger and smaller, so they've had less time to accumulate harmful mercury.


Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose -- and which to lose? Here's a quick guide to revamping the pantry and sizing up other common kitchen staples.

1. Choose: No-salt-added tomatoes (in cans and cartons) over tomato sauce.

The ingredient list for tomato sauce should be short and simple: tomatoes and perhaps a few seasonings. But that's not always the case. Many varieties contain added ingredients like oil, sugar and salt (up to 500 milligrams of sodium per serving). Opt for no-salt added tomatoes and add the seasonings yourself. For a smooth sauce, puree the tomatoes in a food processor and then strain the solids.

2. Choose: Whole-wheat panko bread crumbs over regular and seasoned bread crumbs.

Ever read the label on Italian-style bread crumbs? The ingredient list is monstrous and contains some undesirable (and unpronounceable) things, including high-fructose corn syrup, hydrogenated oil and various preservatives. The ingredient list on the panko label is short (wheat flour, yeast, salt), and the crumbs have half the calories of the Italian kind. Panko is made from crust-less bread and the crumbs are lighter, coarser and can coat food without "packing." The crumbs also absorb less oil, stay crisp longer and, because they're crunchy without frying, are a better choice on breaded (and baked) chicken, fish, shellfish and meat.

3. Choose: Quinoa over white rice and refined pasta.

Quinoa is a quick-cooking whole grain and complete protein, meaning it contains all nine essential amino acids (those not produced by the body, so we need to get them from food). In fact, compared to white rice and pasta, quinoa has two times the amount of protein. It's also a great source of iron and zinc (key nutrients for healthy cells), making it a nutritious and delicious addition to meatless meals.

4. Choose: Olive and canola oil over vegetable oil.

Vegetable oil sounds healthy, but it's often a blend of several plant-derived oils, mostly soybean oil with a few other oils sprinkled in. The problem is, these oils are high in Omega-6 fatty acids. Yes, we need some Omega-6s, but they don't reduce disease-causing inflammation in the body the way Omega-3s do. Plus, it's best to stick with single-ingredient oils so you know what you’re actually consuming. For salads and vinaigrettes, opt for olive oil it lends a grassy, fruity flavor and is an excellent source of oleic acid, a monounsaturated fat that suppresses hunger. Canola oil's mild flavor and high smoking point make it ideal for sauteing and stir-frying.

When cookie, cake, muffin, and quick bread recipes call for room temperature (soft) butter, use an equal amount of fresh avocado instead amazingly, the healthy vegetable lends a rich creaminess to batters without imparting its flavor. And check this out: 1/2 cup of unsalted butter has 803 calories and 58 grams saturated fat, while 1/2 cup of fresh avocado has 120 calories and 1 gram saturated fat. One simple swap, and you'll dodge 683 calories.

Croutons offer very little besides fat and salt to an otherwise healthy dish. Opt for nuts instead (walnuts, almonds), and you'll get nutrients and the crunch you crave (almonds pack more fiber and calcium than most nuts and they have a super-long shelf life). For a more intense flavor, toast the nuts in a dry skillet over medium heat for a few minutes, until golden brown and fragrant.

7. Choose: Whole-wheat witflour over all-purpose flour.

When you think "white flour," you probably think "refined flour," but that's not the case here. Whole-wheat white flour is really whole, meaning it contains the endosperm, germ and bran (hard outer layer of the kernel), key nutrients stripped away in refined flour. The bran in white wheat is colorless and mild in flavor, making it an excellent choice for folks accustomed to refined flour (you get the same results with more nutrition). And because white wheat doesn't contain the pungent phenolic compounds found in traditional red wheat, baked goods require less sugar (or other sweeteners) to reach the same level of sweetness.

8. Choose: Low-sodium chicken, beef or vegetable broth over regular broth.

Get this: One cup of regular broth contains 40% of the recommended daily sodium intake -- and that's without any additional ingredients in the recipe. Opt for lower sodium varieties (450 milligrams or less per serving) and slash sodium without compromising flavor (your taste buds won't notice the difference but your heart will). Add broths to soups, stews and sauces. For added flavor, you can also steam your favorite vegetables in broth instead of water.

9. Choose: Artichoke hearts over olives (half of the time).

Olives contain wonderful, heart-healthy fats, but fat is fat at the end of the day. Artichoke hearts provide the same salty, briny flavor with zero fat. And, ounce for ounce, they contain more antioxidants than any other vegetable (and about 50 percent more than blueberries). Add them to your crudités platter, nestle them on salads, roast them with other vegetables, arrange them on pizzas, and stir them into your favorite tomato sauce and serve over pasta.

10. Choose: Chunk light tuna packets or jarred Italian tuna over canned albacore tuna.

Tuna is an excellent source of heart-healthy Omega-3 fatty acids and even the oil-packed varieties have just 40 calories per serving. One caveat: Chunk light tuna and white tuna have the same nutrients and protein, but white tuna has three times the mercury. If you don't like darker tuna, opt for troll- or pole-and-line-caught white fish – the fish are younger and smaller, so they've had less time to accumulate harmful mercury.


Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose -- and which to lose? Here's a quick guide to revamping the pantry and sizing up other common kitchen staples.

1. Choose: No-salt-added tomatoes (in cans and cartons) over tomato sauce.

The ingredient list for tomato sauce should be short and simple: tomatoes and perhaps a few seasonings. But that's not always the case. Many varieties contain added ingredients like oil, sugar and salt (up to 500 milligrams of sodium per serving). Opt for no-salt added tomatoes and add the seasonings yourself. For a smooth sauce, puree the tomatoes in a food processor and then strain the solids.

2. Choose: Whole-wheat panko bread crumbs over regular and seasoned bread crumbs.

Ever read the label on Italian-style bread crumbs? The ingredient list is monstrous and contains some undesirable (and unpronounceable) things, including high-fructose corn syrup, hydrogenated oil and various preservatives. The ingredient list on the panko label is short (wheat flour, yeast, salt), and the crumbs have half the calories of the Italian kind. Panko is made from crust-less bread and the crumbs are lighter, coarser and can coat food without "packing." The crumbs also absorb less oil, stay crisp longer and, because they're crunchy without frying, are a better choice on breaded (and baked) chicken, fish, shellfish and meat.

3. Choose: Quinoa over white rice and refined pasta.

Quinoa is a quick-cooking whole grain and complete protein, meaning it contains all nine essential amino acids (those not produced by the body, so we need to get them from food). In fact, compared to white rice and pasta, quinoa has two times the amount of protein. It's also a great source of iron and zinc (key nutrients for healthy cells), making it a nutritious and delicious addition to meatless meals.

4. Choose: Olive and canola oil over vegetable oil.

Vegetable oil sounds healthy, but it's often a blend of several plant-derived oils, mostly soybean oil with a few other oils sprinkled in. The problem is, these oils are high in Omega-6 fatty acids. Yes, we need some Omega-6s, but they don't reduce disease-causing inflammation in the body the way Omega-3s do. Plus, it's best to stick with single-ingredient oils so you know what you’re actually consuming. For salads and vinaigrettes, opt for olive oil it lends a grassy, fruity flavor and is an excellent source of oleic acid, a monounsaturated fat that suppresses hunger. Canola oil's mild flavor and high smoking point make it ideal for sauteing and stir-frying.

When cookie, cake, muffin, and quick bread recipes call for room temperature (soft) butter, use an equal amount of fresh avocado instead amazingly, the healthy vegetable lends a rich creaminess to batters without imparting its flavor. And check this out: 1/2 cup of unsalted butter has 803 calories and 58 grams saturated fat, while 1/2 cup of fresh avocado has 120 calories and 1 gram saturated fat. One simple swap, and you'll dodge 683 calories.

Croutons offer very little besides fat and salt to an otherwise healthy dish. Opt for nuts instead (walnuts, almonds), and you'll get nutrients and the crunch you crave (almonds pack more fiber and calcium than most nuts and they have a super-long shelf life). For a more intense flavor, toast the nuts in a dry skillet over medium heat for a few minutes, until golden brown and fragrant.

7. Choose: Whole-wheat witflour over all-purpose flour.

When you think "white flour," you probably think "refined flour," but that's not the case here. Whole-wheat white flour is really whole, meaning it contains the endosperm, germ and bran (hard outer layer of the kernel), key nutrients stripped away in refined flour. The bran in white wheat is colorless and mild in flavor, making it an excellent choice for folks accustomed to refined flour (you get the same results with more nutrition). And because white wheat doesn't contain the pungent phenolic compounds found in traditional red wheat, baked goods require less sugar (or other sweeteners) to reach the same level of sweetness.

8. Choose: Low-sodium chicken, beef or vegetable broth over regular broth.

Get this: One cup of regular broth contains 40% of the recommended daily sodium intake -- and that's without any additional ingredients in the recipe. Opt for lower sodium varieties (450 milligrams or less per serving) and slash sodium without compromising flavor (your taste buds won't notice the difference but your heart will). Add broths to soups, stews and sauces. For added flavor, you can also steam your favorite vegetables in broth instead of water.

9. Choose: Artichoke hearts over olives (half of the time).

Olives contain wonderful, heart-healthy fats, but fat is fat at the end of the day. Artichoke hearts provide the same salty, briny flavor with zero fat. And, ounce for ounce, they contain more antioxidants than any other vegetable (and about 50 percent more than blueberries). Add them to your crudités platter, nestle them on salads, roast them with other vegetables, arrange them on pizzas, and stir them into your favorite tomato sauce and serve over pasta.

10. Choose: Chunk light tuna packets or jarred Italian tuna over canned albacore tuna.

Tuna is an excellent source of heart-healthy Omega-3 fatty acids and even the oil-packed varieties have just 40 calories per serving. One caveat: Chunk light tuna and white tuna have the same nutrients and protein, but white tuna has three times the mercury. If you don't like darker tuna, opt for troll- or pole-and-line-caught white fish – the fish are younger and smaller, so they've had less time to accumulate harmful mercury.


Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose -- and which to lose? Here's a quick guide to revamping the pantry and sizing up other common kitchen staples.

1. Choose: No-salt-added tomatoes (in cans and cartons) over tomato sauce.

The ingredient list for tomato sauce should be short and simple: tomatoes and perhaps a few seasonings. But that's not always the case. Many varieties contain added ingredients like oil, sugar and salt (up to 500 milligrams of sodium per serving). Opt for no-salt added tomatoes and add the seasonings yourself. For a smooth sauce, puree the tomatoes in a food processor and then strain the solids.

2. Choose: Whole-wheat panko bread crumbs over regular and seasoned bread crumbs.

Ever read the label on Italian-style bread crumbs? The ingredient list is monstrous and contains some undesirable (and unpronounceable) things, including high-fructose corn syrup, hydrogenated oil and various preservatives. The ingredient list on the panko label is short (wheat flour, yeast, salt), and the crumbs have half the calories of the Italian kind. Panko is made from crust-less bread and the crumbs are lighter, coarser and can coat food without "packing." The crumbs also absorb less oil, stay crisp longer and, because they're crunchy without frying, are a better choice on breaded (and baked) chicken, fish, shellfish and meat.

3. Choose: Quinoa over white rice and refined pasta.

Quinoa is a quick-cooking whole grain and complete protein, meaning it contains all nine essential amino acids (those not produced by the body, so we need to get them from food). In fact, compared to white rice and pasta, quinoa has two times the amount of protein. It's also a great source of iron and zinc (key nutrients for healthy cells), making it a nutritious and delicious addition to meatless meals.

4. Choose: Olive and canola oil over vegetable oil.

Vegetable oil sounds healthy, but it's often a blend of several plant-derived oils, mostly soybean oil with a few other oils sprinkled in. The problem is, these oils are high in Omega-6 fatty acids. Yes, we need some Omega-6s, but they don't reduce disease-causing inflammation in the body the way Omega-3s do. Plus, it's best to stick with single-ingredient oils so you know what you’re actually consuming. For salads and vinaigrettes, opt for olive oil it lends a grassy, fruity flavor and is an excellent source of oleic acid, a monounsaturated fat that suppresses hunger. Canola oil's mild flavor and high smoking point make it ideal for sauteing and stir-frying.

When cookie, cake, muffin, and quick bread recipes call for room temperature (soft) butter, use an equal amount of fresh avocado instead amazingly, the healthy vegetable lends a rich creaminess to batters without imparting its flavor. And check this out: 1/2 cup of unsalted butter has 803 calories and 58 grams saturated fat, while 1/2 cup of fresh avocado has 120 calories and 1 gram saturated fat. One simple swap, and you'll dodge 683 calories.

Croutons offer very little besides fat and salt to an otherwise healthy dish. Opt for nuts instead (walnuts, almonds), and you'll get nutrients and the crunch you crave (almonds pack more fiber and calcium than most nuts and they have a super-long shelf life). For a more intense flavor, toast the nuts in a dry skillet over medium heat for a few minutes, until golden brown and fragrant.

7. Choose: Whole-wheat witflour over all-purpose flour.

When you think "white flour," you probably think "refined flour," but that's not the case here. Whole-wheat white flour is really whole, meaning it contains the endosperm, germ and bran (hard outer layer of the kernel), key nutrients stripped away in refined flour. The bran in white wheat is colorless and mild in flavor, making it an excellent choice for folks accustomed to refined flour (you get the same results with more nutrition). And because white wheat doesn't contain the pungent phenolic compounds found in traditional red wheat, baked goods require less sugar (or other sweeteners) to reach the same level of sweetness.

8. Choose: Low-sodium chicken, beef or vegetable broth over regular broth.

Get this: One cup of regular broth contains 40% of the recommended daily sodium intake -- and that's without any additional ingredients in the recipe. Opt for lower sodium varieties (450 milligrams or less per serving) and slash sodium without compromising flavor (your taste buds won't notice the difference but your heart will). Add broths to soups, stews and sauces. For added flavor, you can also steam your favorite vegetables in broth instead of water.

9. Choose: Artichoke hearts over olives (half of the time).

Olives contain wonderful, heart-healthy fats, but fat is fat at the end of the day. Artichoke hearts provide the same salty, briny flavor with zero fat. And, ounce for ounce, they contain more antioxidants than any other vegetable (and about 50 percent more than blueberries). Add them to your crudités platter, nestle them on salads, roast them with other vegetables, arrange them on pizzas, and stir them into your favorite tomato sauce and serve over pasta.

10. Choose: Chunk light tuna packets or jarred Italian tuna over canned albacore tuna.

Tuna is an excellent source of heart-healthy Omega-3 fatty acids and even the oil-packed varieties have just 40 calories per serving. One caveat: Chunk light tuna and white tuna have the same nutrients and protein, but white tuna has three times the mercury. If you don't like darker tuna, opt for troll- or pole-and-line-caught white fish – the fish are younger and smaller, so they've had less time to accumulate harmful mercury.


Kyk die video: REF RAID SA MANSION NI VICE GANDA MAY PA BONUS PA NA PANTRY . BEKS FRIENDS (Mei 2022).


Kommentaar:

  1. Sakree

    die pragtige idee en is betyds

  2. Hernandez

    Ek is bewus van hierdie situasie. Gereed om te help.

  3. Mushura

  4. Atwood

    Uitstekende idee en dit is betyds

  5. Gogore

    Ek stem heeltemal saam.



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