healthy

All posts tagged healthy

I try to cut fried foods out my diet when attempting to Keep my Resolution and lose weight.  Despite the fact that there is something insanely delicious about food submerged in oil, it is not healthy.  Yes, I realize that there are ways to make fried foods healthier but that does not mean that deep fat frying is as healthy as say baking or microwaving.

I do not want to give up my fried foods, though, so I have tried to find different ways to prepare fried foods without actually frying.  This gave birth to my wife’s and my oven fries recipe.  This recipe uses a two stage approach (baking and then broiling) to produce a perfectly cooked french fry suitable for the finest dijon ketchups.

You will need:

  • 4 large potatoes, peeled
  • 2 tablespoons of olive oil
  • 1 tablespoon of salt
  • 1 tablespoon of seasoning salt (optional, recommended)
  • 1 tablespoon of garlic powder (optional)
  1. Preheat the oven to 350. 
  2. Cut the potatoes into your favorite fry shape.  We tend to use 1/2 inch by 1/4 inch by 2 inch pieces.  There is no rhyme or reason to the size, it is just what our family prefers.  Cut the potatoes into whatever size you would like, but remember the deeper the potato, the longer the cooking time and adjust accordingly.
  3. Wash the potatoes to remove excess starch and pat dry.
  4. In a large bowl, mix the olive oil and cut potatoes until the potatoes are covered in a thin coating of oil.  This will let them brown.
  5. To really minimize oil usage, buy an olive oil spritzer and sprtitz the potatoes.
  6. Bake the potatoes for 15 minutes or until the are start to dry.
  7. Set the oven to broil and continue cooking until crispy.  In my oven this is 3-5 minutes, but depending on the strength of the broiler and the positioning of the rack, it could be less time.
  8. Immediately after removing the fries, sprinkle the salt and any desired spices on top of the potatoes.

Serve with hamburgers or sloppy joes or hot dogs as normal.

This is a little trick I have used many times when trying to remove fats and oils from cooking healthy.  Instead of sauteing in oil, many types of food can be sauted in broth or stock or soy sauce.  The liquid, especially if it is contains a little bit of fat, will prevent the food from burning and will act as a medium of transfer.

To do this:

  1. Heat the skillet and add enough liquid to cover the bottom of the pan 1/8 to 1/4 inch high.  That should be less than a quarter of a cup.
  2. Add the food and cook as normal.   

Now, the texture of the finished product will be different.  The broth or stock is not going to crisp up the food being sauted like an oil would, but it is going to be much lower in fat and, for many dishes, the cooking liquid will add flavor.

Other Tips About Oil

Whenever possible, cook with heart healthy oils like olive oil.  Olive oil contains a good amount of fat, but doctors have shown how the fats from olive oils can be good for the body when taken in small doses.  So no matter which oil is used,  keep the amount of oil to a bare minimum.

When eating out, ask the chefs to limit the amount of oil they use or eliminate it entirely.  One of my personal vices is Chinese food, but it is heavy and fatty, even the non-deep fried items.  I have taken to asking the chef to make the dishes without oil.  They tend to look a little puzzeled at first, but then prepare a dish that tastes almost exactly like the heavy, oily dish.