Despite the fact that eating out is “in,” nothing beats a home-cooked meal. More than 80% of Canadians say that they enjoy preparing meals at home. Home-cooked meals (which tend to include more vegetables and fruit and fewer fried foods and soft drinks) offer health benefits, including decreasing the risk of obesity. Meals cooked at home also cost less than restaurant, takeout, or prepackaged meals.
Cooking at home lets you control your eating habits. You don’t have to be a professional chef to do it! In fact, with a few simple tips, you can prepare delicious, healthy meals that your whole family will enjoy.
Stocking up Your Kitchen
Shop with care, and bring home ingredients that are as fresh as possible. Buy produce during its growing season. Fresh-picked vegetables and fruit are at their peak of freshness and often cost less. Watch for sales on frozen and canned vegetables and fruit, which are just as good for you. Choose foods that are far away from their “best before” date.
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Herbs and spices add flavour to foods without adding fat, calories, sugar, or salt. Different herbs and spices go well with different kinds of foods. Experiment to see what works. Sprinkle cinnamon on your morning bowl of oatmeal. Add a dash of curry powder to a chicken sandwich. Use ginger root to give your next stir-fry an exotic taste.
Equip your kitchen with a variety of cookware and tools. Build a collection of knives to remove fat from the outside of meats or for cutting vegetables into pieces. Buy roasting pans with racks that allow fat to drip off and away from meat. Invest in a steamer or slow cooker for no-fuss, no-muss preparation of vegetables, rice, and casseroles.
Getting the Most out of Your Food
Steam or microwave vegetables and seafood. Broil, grill, roast, or barbecue meat, fish or poultry. Poach (cook in water or juice) fruit for a simple, elegant dessert. Use cooking methods such as frying or sautéing that add extra fat and calories to foods less often.
Replace higher fat, less nutritious ingredients with healthy substitutes. For example, top pizza with part-skim, rather than full-fat, mozzarella cheese. Use two egg whites instead of a whole egg in muffins or quick breads. Substitute evaporated 1% or skim milk for whole milk or cream. Replace all-purpose white flour with whole-wheat flour. Use applesauce or stewed prunes to replace some or all of the sugar in recipes.
Try adding healthy ingredients such as tofu, vegetables, or skim-milk powder into family favourites. Firm tofu can be crumbled into casseroles. Stir grated carrots, squash, or sweet potato into pasta sauces. Skim-milk powder adds a creamy texture (not to mention calcium and protein) to hot cereals, mashed potatoes, and soups made with milk.
Cookbooks and websites are great places to get more ideas. Check out the cookbook section in your local library
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Now You’re Cooking!
Have some fun! Home-cooked meals can be a way of showing others that we care. Cook with family and friends. Let children take on simple (and safe) tasks such as stirring or measuring. Experiment with new recipes, and don’t be afraid to add your own creative touch.
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Learn More
Top 10 Tips for Tasty and Healthy Meals
The Canadian Diabetes Association provides tried-and-true ideas for creating meals.
Tips for Lower Fat Cooking
Simple solutions for creating lower fat meals and snacks provided by Toronto Public Health.
Healthy Heart Cooking, Healthy Eating: Using Herbs and Spices
Healthy Newfoundland and Labrador offers ideas for using herbs and spices as part of a heart-healthy eating plan.
