Nutritional Chart for fat grams, carbohydrate grams, and calories for all your favorite foods. Brady Evans decides to take the guesswork out of her husbands search for the perfect coleslaw.
Brady EvansBrady Evans is a cook who specializes in stretching cooking boundaries towards a more healthy lifestyle. Tomatoes are one of America’s most popular vegetables—ok, so the tomato is technically a fruit, but we treat it as a vegetable. Tomatoes are also an excellent source of lycopene, the pigment that gives the tomato its color. Since lycopene is fat soluble, we should use a little heart-healthy olive oil in our tomato recipes to boost our absorption of this disease-fighting carotenoid.Fresh TomatoesTomatoes are available all year round but it’s not until the summer that they really come into their own.
Plump, heavy, red and aromatic, summer tomatoes are completely different from their rest-of-year relatives. A little imagination and creativity goes a long way in whipping up food that does not compromise on taste but is low on fat.
Eschew saturated fats which are not always from animal source (like lard, red meat and butter). Monkfish tails make a lovely meaty and low-fat alternative to beef or lamb, and the use of a good curry paste means you can cook a curry from scratch very quickly, as the paste is mellow and well blended. I used fresh fish stock )450g monkfish tails (skinned and cut into big chunks)coriander (for a garnish. For a food once considered to be poisonous—tomatoes belong to the nightshade (Solanaceae) family—they have clearly come a long way.Tomatoes and LycopeneNutritionally, tomatoes are a low calorie, low fat food. Lycopene is a powerful antioxidant associated with reducing our risk of certain cancers and other diseases, including macular degeneration.The redder the tomato, the more lycopene it contains.
The hothouse tomatoes that we see at the grocery store are almost never ripe when they are picked. If you can’t grow your own tomatoes, buy them at your local farmer’s market whenever possible. Add shallots, leeks and potatoes, and cook on a low to medium heat for 5 minutes, stirring occasionally.
After the festive and holiday season, most of us would be looking for low fat cooking tips to incorporate into our daily lifestyle. You can choose sandwiches made of whole grain bread and make it healthier with alfalfa sprouts, shredded lettuce, onions, tomatoes and peppers. There’s actually more lycopene in cooked or processed tomatoes than raw tomatoes, so we should keep making our spaghetti sauces and squeezing the ketchup. Add chicken or vegetable broth and milk, and simmer half covered on a medium heat for 30 minutes, until the potatoes are tender. Equally it is prudent to skim past hydrogenated trans-fatty acids which are found in every day food like French fries and dough nuts.
In a separate bowl, stir together sugar, vinegar, mustard, pepper, yogurt, and mayonnaise (if using).
They also contain potassium, which helps control blood pressure, maintain nerve function and help muscle control.
You’re better off using canned tomatoes for most of your cooking needs—one of the few instances where a canned vegetable is more desirable than its fresh counterpart. Transfer vegetables and some of the liquid to a blender or food processor and blend until smooth.
Ideal fats for inclusion include mono unsaturated and poly unsaturated fats found in nuts and vegetable oils like olive, safflower, corn and soy. Just as you shouldn’t choose tomatoes from the refrigerated section at the store, you shouldn’t refrigerate them at home either. As we have covered elsewhere in this collection of healthy food articles, include Omega 3 fatty Acids found in seafood, flax seed and cod liver oil. But for salads and fresh salsa, which you may want year round, finding good, flavorful, ripe tomatoes is undoubtedly a challenge.Choosing TomatoesFully ripe summer tomatoes can be sublime. Temperatures below 55 degrees will destroy the flavor of your tomatoes and make them mealy. If some of your tomatoes need ripening, place them in a paper bag with a banana or an apple for a day or two.
To peel your tomatoes, mark an X on the bottom of each one and place them in boiling water for about 20 seconds.
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