Healthy Recipes. And your guide on what not to cook.

By Sophia McDermott, Lifestyle Coach & Fitness Expert. 

There are a million and one cookbooks for sale and just as many cooking websites that offer recipes, so it's understandable that it can get a bit daunting when choosing recipes for the family. Most published recipes look delicious, but are most of them healthy? If searching for delicious, healthy recipes is your mission then there are a few key ingredients or methods of cooking to look out for - and avoid. Once you’ve got this down pat, it's much easier to select recipes that are healthy for you and your family.

Ingredients to avoid:

1. Cheese.

I know… you are already rolling your eyes at me. Cheese just makes everything taste so good! But basically, if the dish is soaking in cheese, skip it. If you must, then a small sprinkling of cheese on top or a salad is ok. So only use it in small amounts if you must. Recipes that add lots so cream, butter mils or such as.

2. Wheat flour-based recipes.

Bread in my diet philosophy is a big no-no. So if there are any dishes that call for a base made out of bread or dough (like a pizza base) give it a miss.

This also goes for crumbed dishes with the breading on the top such as creamy tuna casseroles.

3. Breaded recipes.

Breaded chicken and fish with that thick layer of flour and bread crumb crust are delicious but it’s mostly breaded with wheat flour and then deep-fried. If you can find alternatives to breading such as some seasoning with herbs and spices, then that would be a healthier option.

4. Pastas and risotto dishes.

Although there are some healthier options, as a general rule pasta dishes are not high on my list unless you can use pasta made from more healthy grains such as quinoa or chickpea. The rice in risottos isn’t unhealthy per se but just like the pasta recipes, risottos are very dense and high in carbs especially because most are made with cream, cheese, and wine.

5. Processed deli meats. 

Recipes that focus on processed deli meats such as sausages and bacon aren't great but mainly due to the nitrates they add to preserve these meats. They are also very high in saturated fats and salt. Eating processed meats contributes to water retention.

6. Cream, milk, butter.

A continuation of sorts to recipes with cheese, avoid the recipes that have added creams, milk, and butter such as creamy mash potatoes. These recipes are just so high in calories and saturated fats. Not ideal if staying trim is your goal.

7. Sugar.

Most of us know that desserts aren’t healthy. But some deserts are far worse than others. Rich, dairy-based desserts are a no-no, which I guess you can deduce from the creams and milk from the no-no list above. But desserts packed full of sugar should be avoided also.

Cooking methods to avoid:

8. Deep-fried.

Cooking methods also play a part in how healthy the recipe is. If the ingredients are deep-fried then skip it. Opt for a light pan fry with just a dash of oil or oven-baked on parchment paper.

9. Baked with rich creamy sauces.

Not all baked recipes are good. If they are baked and covered in rich creamy or cheese sauces, they too most likely are loaded in calories and swimming fat. Opt for recipes that are baked without the sauces, creams, and cheeses baked with them. Drizzle a lighter sauce or dressing over the baking dish once it's cooked.

10. Stewed with rich sauces.

Rich hearty stews, as delicious as they are, can pile on the pounds if they are cooked with rich seasonings that have lots of salt, sugar, and spices. These types of dishes can make your body retain a lot of water also. Choose a stew that is more like a soup or stock which is not so dense and rich and add loads of veggies.

I hope this helps you to select yummy, recipes with all the choices that you have available. Just remember to avoid dairy and bread and anything deep-fried. 

I have a plethora of recipes that are healthy and delicious, that are lower in carbs and fat to keep you on track. I also have desserts that are dairy-free and low in sugar. One of my specialties is taking standard recipes and removing the unhealthy ingredients and replacing them with healthy ingredients for a delicious yet healthy recipe. Take a look at my membership or my BBS program loaded with recipes you can follow to suit. https://www.sophiamcdermott.com/membership or  https://www.sophiamcdermott.com/bbs.