Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.
Natural Weight Loss
Cooking Up Flavor
Once you’ve prepped your ingredients, it’s time to get cooking.
When you cook food, you apply either dry heat or wet heat.
Dry heat methods surround your ingredients with hot, dry air.
When cooking with dry heat, use nonstick cookware to avoid adding fat as a lubricant.
Also, set your stove or oven to the right temperature so foods keep their flavor and cook within the right time frame.
Wet heat uses hot liquid, like water or broth, to cook food.
Your food can be fully or partially submerged, or even suspended over the liquid.
Cooking with water or broth eliminates the need for added fat.
Dry- and wet-heat techniques will add flavor to your dishes without relying on added oils or other fats.
Dry-Heat Cooking Methods
Most people think of baking as making sweets and desserts, but baking is a great way to cook tasty dishes as well.
Though we’ve all experienced the unpleasant textures (dryness, chewiness) and flavors resulting from overbaking, perfectly baked food keeps just the right amount of moisture and flavor.
Baking requires you cook food in an oven at a steady temperature, usually between 200-400 degrees Fahrenheit.
Because the cooking temperature is typically on the low end of that scale, baking often needs more time than other dry-heat methods.
When you bake foods, the air circulating around the pan is what cooks the food – so if you bake multiple dishes at once, expect the baking time to increase.
Similar to baking, broiling is a technique used to cook foods in the oven at a high temperature.
Broiled foods develop a distinctive flavor because of caramelizing sugar when foods are heated at a high temperature.
The food needs to be placed directly beneath a heat source, like an open flame or the top heating element in your oven, usually at temperatures above 450 degrees Fahrenheit.
Foods cook quickly under the broiler, so be sure to watch your dish carefully to avoid burning.
Grilled foods are cooked directly above a heat source, which can be a stove-top grill or an outdoor grill.
Like broiling, this method browns and crisps the exterior of foods.
Although used interchangeably with the term barbecue, there’s a difference.
Grilling is a quick cooking method using high temperatures over an open heat source, while barbecuing is cooking foods for long periods at lower temperatures in an enclosed cooking device, like a pit or smoker.
Like baking, roasting uses the dry heat of an oven to cook foods.
But while baked foods can be cooked in a variety of vessels, roasted foods are specifically cooked in an open pan.
This method adds depth to flavor and richness to vegetables, poultry, fish, and meats.
Be sure not to crowd the pan when roasting several smaller foods – like vegetables or chicken breasts.
It’s important to allow the hot air to circulate around each item so they all can brown and cook evenly.
Low temperatures are used for roasting larger foods, like a whole chicken.
High-temperature roasting is used for smaller foods, like vegetables, potatoes, or small pieces of meat or fish.
This method requires you to quickly heat and brown the surface of a food by placing it near a heat source.
Toasting is a great way to add crunch (think croutons in soup or on salad) and can add depth of flavor to spices, grains, and nuts and seeds (like cumin, almonds, or flaked coconut).
Recipe of the Day: Rosemary Salt
Makes 2-1/2 cups
2 cups coarse sea salt
1 cup coarsely chopped fresh rosemary
*Use as many organic ingredients as possible.
Place the salt and rosemary in a food processor.
Process for about 30 seconds, or until well combined.
Pulse a few more times if necessary, but don’t overprocess, because you want to have a little bit of texture.
Store in one or more airtight containers.
Per rub (5 tablespoons): 0 calories, 0 g total fat (0 g saturated), 0 mg cholesterol, 1,450 mg sodium, 0 g total carbohydrates (0 g sugars), 0 g fiber, 0 g protein.
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from Flavor First by Cheryl Forberg, RD