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Eating Well-Healthy Cooking Secrets

时间：2012-11-20 01:14:04

（单词翻译:单击）

 A healthy eating plan doesn't mean you have to sacrifice your favorite foods or give up flavor. All that's needed is a little adjustment, an open mind, and an experimental spirit. Try some of these tips when preparing your favorite home-cooked meals to make them lower in fat and more healthful.

◆Use applesauce or other fruit purees in place of butter or oil in baked goods. (Pureed prunes1 work well in chocolate baked goods.)
◆Substitute 2 egg whites for one whole egg or three whites for two whole eggs.
◆In place of sour cream, try using non-fat sour cream, yogurt or pureed lowfat cottage cheese.
◆Use skim milk in place of whole milk.
◆Replace heavy cream with evaporated skim milk or lowfat yogurt.
◆Add various kinds of fruit or vegetable to baked breads to make them interesting and more flavorful.
◆Add fiber2 such as oatmeal, wheat germ, Raisin3 Bran, Bran Flakes4 or All-Bran to muffins and breakfast breads.
◆Use whole grain for part of your ingredients instead of highly refined products such as whole wheat flour, whole cornmeal, and oatmeal.
◆Use fruit and vegetable salsas to spice up or add zip to meats and vegetables.
◆Experiment with a variety of spices and herbs in your dishes to make them interesting.
◆Decrease sodium5 by using low sodium or unsalted ingredients.
◆Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute flour for the omitted sugar. (Don't decrease sugar in yeast6 breads because sugar feeds the yeast.)
◆Use spices in baked goods. For example reducing sugar and adding cardamom, cinnamon, nutmeg or vanilla7 to your recipes will enhance the impression of sweetness.
◆Add a variety of vegetables to meat dishes to reduce the amount of meat you eat and increase your vegetable intake8.
◆Use sharp cheeses in your cooking; you can use less and still retain flavor or experiment with using low-fat or fat-free cheeses.
◆Make marinades with juices and broth9 instead of oil.
Try these cooking methods ~
◆Trim all visible fat from meats before cooking.
◆Refrigerate all stocks, stews10, and soups and remove the congealed11 fat before reheating.
◆Use non-stick pans and cooking spray to reduce the need for oil and butter.
◆Grill or roast meat on a rack so the fat drips away.
◆Microwaving meals requires little or no fat to cook.
◆Poach foods by simmering them in hot liquid such as broth, water, wine, or juices; no fat required.
◆Steam your vegetables in a basket over boiling water or in a food steamer.
◆Saute food in a non-stick pan using water, broth, juice, wine, or cooking spray.
◆Stir fry meat and vegetables in a non-stick pan or wok12 using broth or a dab13 of olive or canola oil.
◆Brown meat pieces and crumbled14 hamburger, drain off fat, and rinse15 in strainer with hot water before adding to a recipe.
◆Bake foods using non-fat marinades to retain moisture.

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1 prunes 92c0a2d4c66444bc8ee239641ff76694     
n.西梅脯，西梅干( prune的名词复数 )v.修剪（树木等）( prune的第三人称单数 )；精简某事物，除去某事物多余的部分
参考例句：
  • Dried fruits such as prunes, pears, and peaches, are stewed. 梅干、梨脯、桃脯等干果，都是炖过的。 来自辞典例句
  • We had stewed prunes for breakfast. 我们早饭吃炖梅干。 来自辞典例句
2 fiber NzAye     
n.纤维，纤维质
参考例句：
  • The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
  • The material must be free of fiber clumps.这种材料必须无纤维块。
3 raisin EC8y7     
n.葡萄干
参考例句：
  • They baked us raisin bread.他们给我们烤葡萄干面包。
  • You can also make raisin scones.你也可以做葡萄干烤饼。
4 flakes d80cf306deb4a89b84c9efdce8809c78     
小薄片( flake的名词复数 )； （尤指）碎片； 雪花； 古怪的人
参考例句：
  • It's snowing in great flakes. 天下着鹅毛大雪。
  • It is snowing in great flakes. 正值大雪纷飞。
5 sodium Hrpyc     
n.（化）钠
参考例句：
  • Out over the town the sodium lights were lit.在外面，全城的钠光灯都亮了。
  • Common salt is a compound of sodium and chlorine.食盐是钠和氯的复合物。
6 yeast 7VIzu     
n.酵母；酵母片；泡沫；v.发酵；起泡沫
参考例句：
  • Yeast can be used in making beer and bread.酵母可用于酿啤酒和发面包。
  • The yeast began to work.酵母开始发酵。
7 vanilla EKNzT     
n.香子兰，香草
参考例句：
  • He used to love milk flavoured with vanilla.他过去常爱喝带香草味的牛奶。
  • I added a dollop of vanilla ice-cream to the pie.我在馅饼里加了一块香草冰激凌。
8 intake 44cyQ     
n.吸入，纳入；进气口，入口
参考例句：
  • Reduce your salt intake.减少盐的摄入量。
  • There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。
9 broth acsyx     
n.原(汁)汤(鱼汤、肉汤、菜汤等)
参考例句：
  • Every cook praises his own broth.厨子总是称赞自己做的汤。
  • Just a bit of a mouse's dropping will spoil a whole saucepan of broth.一粒老鼠屎败坏一锅汤。
10 stews 8db84c7e84a0cddb8708371799912099     
n.炖煮的菜肴( stew的名词复数 )；烦恼，焦虑v.炖( stew的第三人称单数 )；煨；思考；担忧
参考例句：
  • Corn starch is used as a thickener in stews. 玉米淀粉在炖煮菜肴中被用作增稠剂。 来自《简明英汉词典》
  • Most stews contain meat and vegetables. 炖的食物大多是肉类和蔬菜。 来自辞典例句
11 congealed 93501b5947a5a33e3a13f277945df7eb     
v.使凝结，冻结( congeal的过去式和过去分词 )；（指血）凝结
参考例句：
  • The cold remains of supper had congealed on the plate. 晚餐剩下的冷饭菜已经凝结在盘子上了。
  • The oil at last is congealed into a white fat. 那油最终凝结成了一种白色的油脂。 来自《简明英汉词典》
12 wok vePzEF     
n.锅，炒菜锅
参考例句：
  • I'm not teaching my students how to use a wok.我不是教我的学生们如何用炒菜的。
  • He threw the meat into his biggest wok to cook.他把肉扔到最大的一口锅里煮。
13 dab jvHzPy     
v.轻触，轻拍，轻涂；n.(颜料等的)轻涂
参考例句：
  • She returned wearing a dab of rouge on each cheekbone.她回来时，两边面颊上涂有一点淡淡的胭脂。
  • She gave me a dab of potatoes with my supper.她给我晚饭时，还给了一点土豆。
14 crumbled 32aad1ed72782925f55b2641d6bf1516     
（把…）弄碎， （使）碎成细屑( crumble的过去式和过去分词 )； 衰落； 坍塌； 损坏
参考例句：
  • He crumbled the bread in his fingers. 他用手指把面包捻碎。
  • Our hopes crumbled when the business went bankrupt. 商行破产了，我们的希望也破灭了。
15 rinse BCozs     
v.用清水漂洗，用清水冲洗
参考例句：
  • Give the cup a rinse.冲洗一下杯子。
  • Don't just rinse the bottles. Wash them out carefully.别只涮涮瓶子，要仔细地洗洗里面。