How to Make Your Dishes Healthier

A chef’s manual indicates that it’s possible to cook healthier versions of your favorite recipes without compromising its taste. You don’t have to fear anything. The following tips will help you adapt your favorite dish to reduce calories, salt, sugar, fat and increase fiber without any drastic alteration of your normal diet.

Minimize on Fats

When frying, use a good nonstick pan and for recipes like minced meat, dry fry. By leaving out oil, you stand a chance to cut about 45 calories per teaspoon in your meal. Don’t add more oil in case your food dries out. Instead, add a little water. Prepare dishes using poly and mono-saturated fats such as olive oil that is high in good fats.

Cut Down on Salt

Whereas most recipes indicate that you need to add salt, it may be ideal to replace it with alternative seasonings such as vinegar, mustard, lemon juice, spices, herbs or pepper. It’s advisable to let people season their own food as they taste it. Most will likely add less salt.

Minimize on Sugar

When baking, try to use as little sugar as possible. People will still love the cakes even if you half the sugar quantity in the recipe. You don’t need to add sugar to items such as fruit scones, fruit cakes and tea bread. This is because the dried fruit provides natural sweetness to the recipe.

Increase Fiber

Adding more fiber content in a meal makes you feel fuller for longer. Therefore, use brown alternatives of bread, pasta, and rice when preparing meals. For baking, mix plain flour and wholemeal. You can as well add porridge oats to make it crunchier.


Flavor your vegetables with herbs instead of oil or butter. For dishes such as casseroles, lasagna and shepherd’s pie, substitute some portion of meat with vegetables and pulses (lentils, beans, and peas).