Good Food Tips

Some Cooking Tips

Cooking methods such as grilling and steaming, or "stir-frying" useing vegetable stock instead of oil are the cornerstones of "lightly cooking". Also allows veggies to maintain their flavor, texture, and nutritional value.

Combinations of sweet, sour, salty, tanginess, and an assortment of chiles are used to spark the palate for interesting and healthful meals. Thai chiles (hot), lime juice and grapefruit (sour), low-sodium soy sauce and fish sauce (salty), and honey and orange juice (sweet). It only takes a little bit of the salty or sweet ingredients to balance the tart and hot ones.

Spicy-hot foods (chiles, chile sauce boost your metabolism and act as an anti-inflammatory agent.

Herbs and spices such as ginger, garlic, turmeric, galangal, coriander, lemongrass, and fresh chiles—have antioxidants and immune-boosting properties. Here is a Thai sauce recipe for vegetables and tofu.

1 1/2 tablespoons olive oil
1/2 cup finely chopped shallots
2 tablespoons finely grated peeled ginger
4 garlic cloves, finely chopped
1/4 cup organic peanut butter
2 teaspoons turmeric
1 teaspoon ground cumin
1 teaspoon hot chili paste (such as sambal oelek)*
1 cup water
1 13 1/2-to 14-ounce can organic light coconut milk
3 kaffir lime leaves or 3 tablespoons fresh lime juice and 1 1/2 teaspoons finely grated lime peel
1 tablespoon (firmly packed) golden brown sugar

A small amount of coconut milk makes curries and soups extremely satisfying, so you're less likely to overeat.

Over 60 percent of your meal should be green vegetables—"while the remaining portions can be adjusted for protein and carbohydrates depending on your health needs and goals." Think about where you can substitute tofu, vegetables, or fish for meat. Look to vegetables, fruits, beans, and whole grains such as brown rice, oats, and whole-grain bread and pasta for your carbs.