Cooking Techniques to Enhance Taste and Nutritional Value:
Secrets revealed

You can have your cake and eat it, too! Below are some simple ways to make your favorite recipes good for you, and taste even better:

• Use flavored oils and vinegars in recipes: www.bettycrocker.com.
• When a recipe calls for vegetable oil, use mild-flavored canola or nut oils instead for extra omega-3 fat.
• Add nuts: Turkey with Peanuts.
• In place of butter or margarine on bread, vegetables, or pasta, drizzle with extra virgin olive oil for healthy monounsaturated fat.
• Try whole wheat pasta or brown rice.
• Enhance the natural sweetness of foods by using spices such as cinnamon, cardamom, ginger, or nutmeg. These spices, along with vanilla, are sweet enhancing flavors. Experiment with these spices in vegetable dishes.
• Toasting is a simple way to enhance the flavors of nuts and seeds. Add a tablespoon or two of toasted nuts or seeds to the top of yogurt and fruit, a colorful vegetable salad, barley and brown rice pilaf, or cooked oatmeal.
• Instead of regular eggs, use omega-3 eggs to increase the heart-healthy fats.
• Replace half white flour with whole wheat for more nutrients and fiber.
• Instead of butter, use canola oil (1 stick of butter = about 3/4 cup canola oil), low in saturated fat and a good source of mono and polyunsaturated fats.
• Substitute flax meal for some oil in cookies. Find that and other tricks: www.flaxcouncil.com

Resources: www.mealmakeovermoms.com, National Food Service Management Institute at the University of Mississippi, www.eatbetteramerica.com, www.bettycrocker.com, BNET Business Network, www.flaxcouncil.ca

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Health Tip:
Portion Control
Submitted by Jeri Cary
When dining out, take charge of portion control by asking the server to bring a box with your meal. Leave a reasonable portion on your plate and put the rest away to enjoy another day. This way you can "clean your plate" without overeating.

Better still, bring your own reusable container with you to the restaurant and reduce landfill waste while you're at it!

Thank you, Jeri!

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The information contained on the Health Tip of the Month email is provided for informational purposes only and is not intended as a substitute for the advice of or treatment that may be prescribed by your physician. Before adhering to any of the WIN for Alaska or UA Health In Action's recommendations or undertaking any exercise program, wellness advice, fitness or diet regimen, you should consult your physician.

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