Healthy cooking

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    What are legumes, anyway?

    Legumes are low in fat and high in fiber. Common legumes include beans, peas and lentils. Here are some tips for adding these nutritional powerhouses to your diet: 1. Add beans, peas or lentils to soups, stews, and casseroles. 2. Use pureed beans as the basis for dips and spreads. 3. Add chickpeas or black beans to salads. 4. Snack on a handful of soy nuts rather than on chips or crackers.

    HealthTip

    Salsa: Not just for chips anymore

    Whether it's mild or scorching, smooth or chunky, salsa is great on a variety of foods. Try it on potatoes, vegetables, fish and chicken. Unfortunately, store-bought salsa can be high in salt. But you can easily make your own. Start by chopping up 2 garlic cloves, 1 small red onion, 2 bell peppers and 4 tomatoes. Toss these with fresh cilantro, 1/4 cup lime juice and 2 teaspoons of sugar. Add 1 teaspoon black pepper and 1/2 teaspoon salt (optional). Chill for at least 30 minutes to let the flavors meld.

    HealthTip

    Top it off with fruit

    Want a new way to enjoy more fruit? Try this peachy keen trick. Drain liquid from a 15-ounce can of unsweetened peaches (or pears). Toss fruit with 2 tablespoons honey and 1/2 teaspoon cinnamon. Mash with a fork until the mixture is the consistency of chunky applesauce. Use as a topping for waffles, pancakes or French toast.

    HealthTip

    Whole grains for a healthy heart

    Whole grains are good sources of fiber. Better yet, nutrients found in whole grains help promote heart health. To increase the amount of whole grains in your diet, make simple substitutions: 1. Choose breads made from 100 percent whole grain instead of those made from refined white flour. 2. Select brown rice instead of white rice. 3. Trade sugar-sweetened cereals for whole-grain cereals, such as whole-wheat bran flakes, shredded wheat or oatmeal.

    HealthTip

    How long are leftovers safe to eat?

    Keep leftovers in the fridge no more than three to four days to prevent food poisoning. If you won't eat leftovers in that time, freeze them immediately. Perishable foods, such as meat, poultry, fish, dairy, eggs and casseroles, shouldn't be left out longer than two hours, or one hour in temperatures above 90 F (32 C).

    HealthTip

    Slide show: Guide to herbs and spices

    See how to use herbs and spices to flavor foods. Explore uses for turmeric and saffron and discover new ways to enjoy old favorites like basil and paprika.

    SlideShow

    Slide show: Guide to gourmet salt

    Gourmet salt is finding a place in the kitchens of top chefs and home cooks. See why.

    SlideShow

    Bake with less sugar

    Love to bake but don't need extra calories? Try using less sugar to reduce total calories. In most baked goods, you can leave out one-third to one-half of the sugar listed in the recipe without affecting the texture. And skip the frosting.

    HealthTip

    Healthier recipes? Delete 1 ingredient

    Did you know that you don't have to use every ingredient in a recipe? For example, you can omit the salt in most main dish and soup recipes. While you can't eliminate salt in baked goods, you can reduce it by as much as half in recipes don't use yeast.

    HealthTip

    Sweet endings: Poached peaches

    A healthy diet doesn't have to mean skipping dessert. Try this healthy option. Cook 1 cup water, 1/2 cup sugar and 1 vanilla bean (split and scraped) in a saucepan over low heat, stirring frequently, until the sugar dissolves. Simmer until the mixture thickens, about 10 minutes. Pit and quarter 4 large peaches. Add them to the saucepan and poach over low heat for about 5 minutes. Transfer peaches to small bowls and garnish with a pinch of cinnamon or a sprig of fresh mint.

    HealthTip
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