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Fruits and vegetables, lean beef and chicken can be absolutely essential within the fish pyramid. It’s very important to consider the food preparation. For instance, broiled meat is better than fried meat. Steamers can be a great help to keeping you healthy.

Steamed foods keep our bodies fit. Boiling the food removes the important nutrients that our body needs. That’s why food steamers have become a must in everybody’s kitchen especially for vegetarians. You can enjoy the benefits of steamed food even when not in macrobiotic diet.

There are several fits of food steamers you can choose from depending on your choice and lifestyle. These steamers practically work the same way. Food steamers may come in various types and style but functions in the same manner. It has holes that allow food to rise and be steamed.

Cooking your dishes all at once is possible with multi-compartment and tiered steamers. Cook your fish, bread and vegetables simultaneously with a 3-tiered steamer.

Steam your favorite vegetables such as broccoli, cauliflower, corncob, artichokes,etc. Cut down on fats and instead of baking your dish, try steaming it. Steam beef strips and chicken breast instead of traditionally frying it. Why not try a steamed pork chop instead of a fried or grilled one?

With the health benefits that you can get from steamed food, buy a steamer now. Since this will be your first time to try the benefits of steamed food, it is best that you get the inexpensive food steamer. In no time, you’ll realize that your meal is not complete without steamed food as your primary course.

By: Bryan Vu

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When I was a kid I think every family in the neighborhood had a cast iron skillet. The skillets were pretty much the same, but the meals that came from them were as diverse as the families. Our next door neighbors were from St. Paul, MN and they fixed Swedish Meatballs in their skillet.

My family came from German and English stock and our meals reflected this heritage. Often my mother fixed German Fries, sliced onions and potatoes fried to a crispy brown. When I try hard I can see the German Fries in the skillet and smell the delicious smell that permeated the house.

When German, Swedish and Europan immigrants came to America some brought their cast iron skillets with them. These skillets accompanied them on the Westward migration. Later, chuck wagon cooks used cast iron skillets, baking pans, and Dutch Ovens to fix meals.

A cast iron skillet seems dated when compared to today’s electric appliances. But cast iron skillets are making a comback and for good reasons. Consider these features.

DURABILITY. Cast iron skillets have stood the test of time. They’re so durable they’ve been passed down from mother, to daughter, to grandaughter.

USABILITY. You may use a cast iron skillet on your stove top, in the oven, over an open fire, on charcoal or gas grill. Better yet, today’s cast iron skillets come with a non-stick coating.

VARIETY. A six-inch skillet is perfect for fixing a meal for one. The larger 10-inch skillet is just right for family meals. Grill pans – skillets with ridges on the bottom – are also available.

COST. You’ll search far and wide before you find a better value. A six-inch skillet costs about $8 and a 10-inch skillet costs about $17,not bad for a lifetime investment. The cost of a grill pan varies, depending on whether the exterior has an enamel coating.

You’ll need to re-season your skillet if you’ve had it for a long time. Lodge, the primary manufacturer of cast iron cookware, says you should wash the skillet in hot soapy water first. Dry the skillet and let it stand on the counter for a few hours.

Next, Lodge says to preheat your oven to 350 degrees. Coat the skillet with solid or liquid shortening. Place the skillet on a jelly roll pan to catch any drips. “Bake” the skillet in the oven for one hour. Turn the oven off and let the skillet cool completely before you open the door. Last, wipe off any residue with paper towels.

Never wash a skillet in soapy water or scour it after it’s been re-seasoned. Instead, rinse the skillet under hot water and swish away food residue with a stiff brush. Make sure the skillet is dry before you put it away. You may also rub the skillet with salt to clean it. Rinse the salt off with hot water.

Over time a dark coating will develop on the bottom of your skillet. Don’t worry, this is exactly what you want. In fact, some professional chefs think this coating gives food extra (and maybe secret) flavor. A well seasoned skillet needs only a coating of baking spray for shortening. Some recipes may not need shortening at all.

I have two skillets, a plain one and a griddle pan. What do I fix in them? A better question would be, “What don’t I fix in them?” Marvelous food comes from these skillets: chunky applesauce flavored with cinnamon, stir-fried onions, peppers, mushrooms, and pea pods, fried brown rice with lots of veggies, chicken scallops with lemon sauce, lean hamburger patties, grilled asparagus with a hint of garlic, and more.

Cooking healthy? Forget those fancy, shmancy pans. Get out the cast iron skillet and fix healthy meals for yourself and your family.

Copyright 2005 by Harriet Hodgson. For more information on her work please go to http://www.harriethodgson.com.

By: Harriet Hodgson

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Eating vegetables is good for you. But the way you prepare them can destroy most of the nutrients your body craves. Some vitamins and minerals can be sensitive to heat from cooking. Microwaving is not the preferred method as it has not yet been determined how microwaving effects nutrients.

Carrots: Steam carrots. Studies have shown that cooked carrots have higher antioxidant levels than raw carrots. Steaming them for five minutes or less will supply you with that vitamin A and beta-carotene, both good for your vision.

Green Beans: Steam green beans. Keep green beans colorful and antioxidant rich by steaming them for up to five minutes. Riboflavin (vitamin B2) which helps your body produce energy, is light sensitive, so cover the pot when steaming. Steaming them too long will cause them to be limp and not very flavorful, plus some of the nutrients will be lost.

Cauliflower: Saute cauliflower. Suggestion – saute the florets in vegetable or chicken broth for up to five minutes.

Corn: Steaming corn is the preferred method for delicious, healthy corn. Many people have a tendency to overcook corn or corn on the cob. Five minutes is perfect.

Broccoli: Steam broccoli. Steaming broccoli for under five minutes will preserve the antioxidants that protect heart disease and cancer.

Spinach: Boil spinach. Spinach is rich in calcium and vitamin K. Boiling spinach helps release oxalic acid, which makes food taste bitter and may interfere with your bodys’ ability to absorb some nutrients. Boil spinach uncovered for about one minute.

Enjoy your vegetables! To your health!

By: Debbie Mumm

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Healthy soul food recipes continue to grow in popularity and demand. With this nations rising health problems, especially among African Americans, the need for healthy alternatives continue increase. As tasty and filling as the traditional down-home meals our great grandma used to make were, we now know some of the ingredients and methods of cooking were bad for us. Many of the traditional recipes contained high levels of cholesterol, fat and sodium. These ingredients in-turn ignited high cases of high blood pressure, diabetes, and obesity as well as other health ailments.

To offset the negative results, traditional soul food recipes continue to go through a transformation. As a result it’s making a strong comeback among today’s health conscious adults and seniors. To help you make the transformation in your own home and family here’s a short list on how to cook healthier soul food meals. This list will help you to adjust your cooking methods easier, if you haven’t started already. If you’ve started cooking healthier, these tips will act as your inspiration to continue using healthier alternatives in preparing soul food. These healthy changes allow you to eat healthier without sacrificing taste. It may surprise you how little the original taste is sacrificed. Of course it may not taste as good as your grandmas, but you’ll find your taste buds applauding.

Here’s a short list of healthier alternatives for cooking soul food.


1. Instead of using whole milk:

Use reduced 1 or 2% milk when a recipe requires milk. For example, use in cornbread, custard, macaroni and cheese, sweet potato pie, etc.

2. Instead of using table salt:

Use Kosher salt. It has less sodium than regular table salt. But the healthiest alternative is using lime juice, lemon juice, apple cider vinegar and other various herbs and spices instead of salt.


3. Instead of deep fat frying:

Fry, bake, broil or roast your meats.

4. Instead of flavoring vegetables or beans with fat back, bacon or ham hocks:

Flavor them with smoked turkey necks, turkey ham or turkey bacon.


5. Instead of frying your chicken or fish in lard or vegetable oil:

Use peanut oil or at least canola oil.

6. Instead of pan frying in oil:

Use cooking spray.

7. Instead of cooking chicken with the skin:

Consider removing the skin from chicken before cooking and marinate to add flavor and moistness. By removing the skin you eliminate artery clogging cholesterol.

These are a few examples of using healthier ingredients in your soul food recipes. As you use them you’ll discover how little taste you’re sacrificing. In addition, your health won’t have to suffer like our ancestors may have had to. Because of these healthier cooking tips now you can have your soul food … at eat it too!

By: Roy Primm

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Chicken is a healthy way to get protein in your diet and you can find many versatile cooking methods to ensure you eat it in a healthy way. Not only are these methods nutritious and easy, but they are tasty and inexpensive as well. You do not have to fry up this poultry to enjoy the flavor. Flavor can be enjoyed in healthier ways if you are worried about cutting calories and fat in your diet.

Even if you decide to cook chicken in healthy ways, it will not make it less versatile. You will find hundreds of ways that you can create tasty variations of this mild meat. It does well with sauces, is amazing with spices, and is great on the grill too. Since healthy issues are a reality for many people, learning to make the most out of poultry is important.

Of course, for healthy chicken dishes, there are a few health and safety tips that you will need to keep in mind along the way. First, ensure that the chicken has been cooked thoroughly. Ensure juices run clear or you can check the internal meat temperature with a meat thermometer. If you want to cut fat and calories, always get rid of the skin on the pieces you plan to cook. For good safety, only reheat your leftovers one time and avoid keeping more than three days after you have cooked it.

One of the healthy cooking ideas for chicken is stir frying. Since you only need to use a little bit of oil, this allows you to make dishes that are low fat. Add in plenty of veggies that are low in calories and you will make stir fries even healthier options for you.

Roasting and baking are both healthy cooking methods that will provide you with tender poultry. You can easily put various veggies in the same pan or roaster as well. Adding herbs, onion, garlic, teriyaki sauce, or even soy sauce can boost the flavor. Make sure you add some liquid when using this cooking method to ensure you do not allow the meat to dry out.

Grilling is a tasty way to cook up some chicken without sabotaging your diet. It is a low fat and calorie method of cooking. The fat is able to drip away while you are grilling, cutting the fat content. To get plenty of flavor, consider marinating in a nice marinade for 4-6 hours before you throw it on the grill. Simply rubbing with some olive oil and spices is a great idea if you do not have much time.

Swiss Mushroom Baked Chicken Recipe

What You’ll Need:

4 boneless skinless chicken breasts 1 cup of chicken broth 1 large portabella mushroom, sliced 4 tomato slices 1 teaspoon of garlic pepper seasoning 2 slices of low fat Swiss cheese, torn in half

How to Make It:

Spray an 8×11 glass or metal baking dish with cooking spray. Arrange chicken breasts in the pan. Top chicken with garlic pepper seasoning. Add chicken broth to the pan. Top with tomato slices. Put pan in the oven and cook for 1 hour at 375 degrees or until juices run clear. Remove pan from oven and top chicken with portabella mushroom slices. Add half a slice of Swiss cheese on top. Put back in the oven for 5-7 minutes or until cheese has melted.

By: Christine Szalay Kudra

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Healthy eating is not just about choosing the right food to eat but also how you cook it. Steaming food in a food steamer is one of the healthiest, most nutritious methods of healthy eating.

The raw food diet is undoubtedly the healthiest of all diets but using a food steamer and steaming food comes in at a close second.

When you cook by steaming food in a food steamer the food never comes into contact with the water, so vital nutrients are not lost in the cooking process.

A food steamer will retain the cellular structure of food tissues as well as their aromatic composition because the heat when steaming food is gentle.

Inside a food steamer, the steaming food is wrapped in watery steam and cooking takes pace through a convection process. You will also notice that meat, in particular, stays tender and tasty.

Which Foods to Cook in a Food Steamer

Steamed vegetables keep most of their flavonoids and vitamin content, so other than eating them raw, steaming vegetables is the next best way of cooking them.

Fish is also excellent when cooked in a food steamer because it retains all of its flavors and nutrient content such as the essential Omega-3 fatty-acids found in all seafood and fish doesn’t fall apart during the cooking process.

Stir-frying, boiling, grilling, and other high temperature heating methods destroy many important nutrients. If you want to maintain the nutrients and rich flavors of fresh foods, then steaming food is the key!

You can use your food steamer to steam fish, chicken, vegetables, dumplings and much more and reap the health benefits of fat-free cooking that produces crisp and delicious results.

A Food Steamer is a Healthier Choice

All it takes is a simple change to your dietary habits to greatly assist in promoting better health.

Good health and vitality go hand in hand with great tasting food, steaming food perfectly seals in all the natural vitamins and minerals of foods which are vital to maintaining a healthy and balanced diet.

A Food Steamer Preserves Vitamins and Minerals

Brown rice, for example, should be cooked in a food steamer, because this is the only method of cooking brown rice that guarantees the retention of its valuable vitamin B1.

A diet including five servings of steamed vegetables a day can help in the fight against aging and also protect against several serious diseases.

It’s the abundance of vitamins and mineral salts that is so important and by steaming food you will minimize the risk of losing these vital vitamins and nutrients while cooking.

Overcooking or burning food will destroy most, if not all, of the health benefits from eating it, this can be easily avoided if you use a food steamer.

If you are health conscious you may prefer steaming food in a food steamer to other methods which require cooking oil, resulting in lower fat consumption.

By: Elaine Woosey

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