When it comes down to it, you know what you should be eating to be healthy.  But the question is, other than eating salad all the time, how can you eat a healthy diet and prepare all the foods that you have learned to love?  Well, I am here to tell you that you can eat healthy with minor changes in how you cook at home.

     In the United States, the number one method of cooking our food is frying (just take one look around Eastern North Carolina!).  While you can not have these beloved items and still keep your waistline in tact, you can have all the tastes that you love.  Instead of breading your chicken or pork chops and then immersing in a hot vat of lard, try breading these same items and baking them in the oven.  As long as you cook long enough and season appropriately you can probably not taste much difference.

     One of my favorite ways to prepare foods is sautéing or stir frying.  The French definition of sauté is “to jump” or to cook with high heat, fast, and with little fat. During this time of year in eastern North Carolina where we are in our peak season for wonderful, fresh fruits and vegetables you have a wealth of options to stir fry.  Cook with a tablespoon or so of extra virgin olive oil, and the meal will be delicious. These sautéed vegetables and meats do not need too much cooking and the natural flavors are absolutely divine.  If you are worried about your food sticking to the pan, nowadays they make all kinds of non-stick pans and this should not be much of a problem.

     Finally, one of the best ways to prepare meats is grilling.  I prefer to use charcoal, but gas is much faster from start to finish.  Whatever cooking method you prefer you must remember that “fat is flavor.” Too many times I hear people say, “Make sure my steak has absolutely no fat on it.” We all know that the certain fats are not good for you, but you do need a little bit of fat to tenderize your meats.  Any piece of meat that has no fat tends to be tough. You do not have to eat this fat, but cook with it and remove before consumption. Fresh vegetables are also wonderful tasting when grilled, as long as you brush with a little olive oil so they do not dry out (this also adds some heart healthy fats!).

     With a little practice cooking the healthy way will become second nature and will allow you to eat some of your favorite food items without giving up on the tastes that you love. There is a wealth of cook books out there that explain in more depth how to prepare many different foods and most health web sites usually have a separate healthy cooking section.