Low fat and low-carb cooking does not have to be dull or boring. Healthy and nutritious can still mean flavorful and delicious, especially when you use these cooking tips to maximize the taste and boost your weight loss efforts. Much of it will come down to your preferred choice of cooking methods. Use fresh ingredients where possible and opt for a wide variety of colorful vegetables, fresh cuts of meat and an abundance of herbs and spices.
1. Cook to retain flavor
Overcooking food can destroy the flavor as well as the nutrients. Aim to cook all food so it retains as much color and texture as possible. Browned food is one popular method of cooking which focuses on maintaining taste and ensures the most flavorful servings.
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2. Store food correctly
Poor storage can impact flavor and quality of your food. Consider storing butter and nuts in the freezer, nut oils in the fridge and vegetable oils in a dark pantry.
3. Vary cooking methods
To intensify the flavors of your meat or fish, opt for cooking techniques such as pan-searing or grilling. Poaching in stock and herbs is also a wonderful way to cook fish, vegetables or chicken. Vegetables can also be roasted in the oven for a delicious smoky and sweet taste. Spray with oil and sprinkle with herbs to add extra deliciousness. Cut the vegetables evenly to avoid burning.
4. Opt for condiments
Good-quality condiments can be added to improve the flavor. Try salsa, soy sauce, wasabi, mustard, tapenade or horseradish to boost your dishes. Always read the labels on any packaged spices or spreads to determine the carb content and any hidden sugars.
5. Add herbs and spices
You can add complementary herbs to your dishes such as cilantro, coriander, fennel, cumin, thyme, basil and turmeric. Some spices and herbs will benefit from a gentle fry to deepen their flavor. Other herbs such as parsley, chives and basil are best added at the last minute to maintain color and flavor. Buy fresh where possible.
6. Caramelizing
Caramelizing is similar to browning and brings out the natural sweetness in food while intensifying aromas. It works wonders for onions, leeks, shallots and fennel.
7. Slow cooking
Slow cooking is the best way to intensify your flavors. Cooking too hot too fast can destroy all the flavors. Prepare in advance and let them simmer.
8. Enhance and contrast surrounding food
While a high salt diet is not healthy for anyone, adding the correct proportion of salt to a dish can enhance the other flavors around it. It even works in both sweet and meat dishes. On the other hand, opting for a dash of vinegar will contrast the other flavors in the food.
9. Toast nuts and seeds
Toasting nuts and seeds will enhance their flavor and the entire dish to which they are added. Nuts can be toasted in a shallow pan in the oven for approximately 10 to 15 minutes. Seeds can be toasted in a skillet.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: