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You’ve stocked your kitchen for success, now what? Here are some cooking methods and ideas to help turn your healthy foods into satisfying meals.

• Go non-stick.
  Try using non-stick cookware and utensils so that you use less fat when cooking.
• Stir-fry in broth, not oil.
  Start by lightly coating a non-stick pan with vegetable oil spray and setting the heat at the desired temperature. Add your ingredients and a low-sodium broth by the teaspoon as needed to maintain enough moisture to stir-fry. Not only does this cut out calories and fat, it adds additional flavor.
• Bake in parchment instead of frying.
  Wrap seasoned lean chicken or fish fillet in parchment paper and bake at 190°C F for about 25 minutes for chicken and 220°C for 10 minutes for fish.
• Toast/roast herbs or nuts to intensify flavor.
  Place them in a dry, non-stick sauté pan and toss them over medium heat for 3-4 minutes until lightly toasted. Use them in your favorite recipes as a substitute to packaged spices.
• Save the moisture.
  Cover lean meats tightly when cooking to preserve the moisture that helps enhance the flavor.
• Chill out.
  When making soups or stocks, let them chill and then skim the fat off the top.
• Let it marinate.
  Marinate meats, poultry, fish, and vegetables in low-fat and fat-free marinades to add flavors.
• Learn to use yoghurt.
  Make your own yogurt spread from non-fat yogurt and use it in place of butter and sour cream. Line a sieve with a coffee filter and place it over a bowl large enough to collect two cups of liquid. Pour a pot of fat free yogurt into the filter, cover tightly, and keep it in the fridge overnight. By morning you will have a thick “cheese” that you can use as is or in recipes.
• Substitute sweet for fat.
  Use fruit salsas with lean pork, lamb, and fish. Also, try using marmalades with poultry.
• Chop, cut, and grate.
  Use a food processor to help you chop, cut, and grate vegetables for recipes. You’re more likely to prepare recipes with fresh chopped/grated vegetables if you don’t have to chop them yourself.

Using these techniques can help you save time, add flavor, and make you a healthy chef.