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| 5 X 5 Recipe Plan |
| The Happy Diabetic Chef's |
| A simple plan to cook heathy, high protein and low carbohydrate foods |
| FIVE HAPPY HEALTHY COOKING STYLES |
| 1. Stir-fry 2. Salads 3. Soups and Stews 4. Baking and Roasting 5. Grilling |
| FIVE HAPPY HEALTHY COOKING RULES |
| 1. Use the right cooking oils 2. Substitute like-ingredients 3. Use "free" vegetables 4. Use low-fat meats 5. Count the carbohydrates |
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| Learn this simple concept! You can create hundreds of happy and healthy recipes and foods that will delight. . . |
| IT'S NOT A DIET, IT'S A WAY OF COOKING |
| TIPS FOR HEALTHY EATING TO GET THE MOST FROM YOUR GREEN VEGGIES -To boil green vegetables properly, always add fresh vegetables such as green beans, broccoli, and asparagus to rapidly boiling water. Remove when they are still bright green and are just at desired tenderness. Placing vegetables in the water too early drains them of their essential vitamins and nutrients and also washes out their crispiness and flavors. REST THE ROAST -When roasting meats, remove them from the fridge 1/2 hour in advance and set on the countertop. Roasts cook evenly when they are at room temperature. OMIT THE SALT -Season with spices and herbs to enhance the taste of foods. Don't camouflage with the salt. FLAVOR NATURALLY -Flavor with citrus, vinegars, and fruit juices. Try adding flavored liquids to your marinades to add a moisture and a new twist to your dishes. TEXTURE & BULK -Add texture and bulk to meat dishes by combining vegetables into the menu. A great example is stir fry dishes. Just be careful of the amount of fat that goes into the dish. PREHEAT -Don't forget to preheat saut� pans, woks, and grills. High heat cooking requires you to sear the surface of the foods, so start out hot to get the right color on the surface and not steam. PLAN AHEAD -Try planning your menu for the week. This will avoid impulse eating and guarantees that you will have all the ingredients at hand. ROTATE SPICES -The life of jarred spices and herbs is only six months. So consider when you buy them, do they fly off the shelf or are they celebrating their birthday? FRESH MAY NOT ALWAYS BE BEST -Just because foods are labeled fresh does not mean they are better in taste and nutritional content. Seafood and vegetables are good examples of foods that are frozen at the peak of their nutritional content to preserve their quality. EDUCATE YOUR PALATE -Avoid the hum drum meals by introducing yourself to one new food a month--something you haven't tried before or an ingredient used in ethnic dishes. Remember, variety is the spice of life! |