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Healthy Summer Cooking

Help yourself keep healthy by choosing blood pressure and cholesterol “friendly” foods this summer.

Barbecue Chicken & Peppers

Choose grilled fish instead of fried. The best fish to choose are those rich in omega-3 fatty acids such as salmon, trout and herring but even I admit to having a penchant for barbecued red snapper! Barbecued fish is really delicious but if you must go for fried, avoid fish in batter, which will hold extra fat. Fast food fried fish may taste great but will almost certainly contain highlevels of hydrogenated, potentially carcinogenic fat.

Rather than cooking the fattier dark meat of chicken legs and thighs, try and go for chicken breasts. Either way, remove the skin before eating, which is where most of the fat is found. If you barbecue or grill the chicken, try to cook it really slowly, giving the excess fat plenty of time to run off. Season well but remember that salt is proven to raise blood pressure so keep that in mind.

Red meat and pork contain higher fat levels than poultry, so shade the odds of healthy food in your favour by choosing the less fatty cuts when buying. “Loin” and “round” cuts of red meat and pork are preferable to others and look out for the different terms used by supermarkets and butchers. “Choice” or “select” grades of beef are more likely to contain less fat than “prime.” Having done this, don’t kid yourself when you get home that there’s no fat to worry about. You should still aim to trim off the visible fat before you cook.
If you are using the barbecue, always try to cook the food slowly as this allows fat to run off rather than burn. If using your cooker indoors, use a rack on your grill or in the oven so the fat drips away from the food. Apart from the heart issues, eating burned food off a barbecue or grill is especially unhealthy as it can be loaded with carcinogens! Personally, I like it a little charred, which for me is a compromise but the risk is still there!

Last Updated on Thursday, 08 July 2010 06:56