Del.icio.us
Digg
Reddit
Facebook
StumbleUpon
Most of the ingredients needed for healthy cooking are probably on your shelves right now, like fresh fruits and vegetables, rice, pasta, lean meats, and poultry. Some other foods that are called for may be unfamiliar but are worth stocking because they make food tastier and more healthful. The list below introduces these new ingredients and tells you how to use them. All are available at most large supermarkets.
Apricots, when dried, add flavor to sweet or savory dishes. They are rich in fiber, beta carotene, iron, niacin, and minerals.
Balsamic vinegar is aged until it becomes dark and mellow, with a sweet-sour flavor. It is so intense in flavor that you need very little oil for salad dressings.
Barley adds interesting flavor and texture to soups and stews, as well as soluble fiber.
Basmati rice is a long-grained rice with a nutty flavor and fragrance.
Brown rice is the whole grain, with only the outer tough husk removed, and so takes longer to cook than white rice. It is rich in B vitamins, as well as calcium and iron.
Buttermilk is smooth and quite thick, with a sour, tangy taste. It is low in fat and used as a substitute for cream in baked goods, pancakes, and soups.
Canola oil contains more monounsaturated fat than any other oil except olive. It is best for stir-frying because the flavor is bland and it can withstand high heat.
Coarse-grained mustard has a grainy texture and a medium-hot fruity taste. Good with bacon and salads.
Cornmeal is made from dried corn kernel and is used for corn bread, corn cakes, and corn sticks.
Cornstarch is made from the endosperm of the corn kernel. It is used to thicken sauces and stews in place of flour and fat.
Couscous is a granular semolina that is soaked until soft. It is served like rice.
Dijon mustard is medium hot, with a clean, sharp taste and a pale color. Use for meats, dressings, and sauces.
Dried mushrooms add an intense flavor to stews and soups but must be soaked before use. The best variety is cepes, known in Italy as porcini. The rich flavor means you need only about 1 ounce for a dish for four.
Filo (or phyllo) dough comes in fresh or frozen paper-thin layers and is similar to strudel pastry.
Nuts come in varied forms and are a nutritious cooking ingredient: Almonds are high in calcium, minerals, and dietary fiber. Cashews are a good source of iron and folic acid. Hazelnuts are rich in minerals and folic acid. Pecans are high in fat and low in protein compared to other nuts and so should be eaten sparingly. Walnuts are a fairly good source of iron and vitamin B6.
Olive oil is low in saturated fats and high in monounsaturated fat. It's ideal for salad dressings and marinades and can be used for low- to medium-heat cooking.
Parmesan cheese is a robust-flavored Italian cheese ideal for those cutting down on fat because it is made with skim or part-skim milk. It is often used grated, so not much is needed. Use in pasta dishes and salads.
Prunes are dried plums. They are high in fiber, half of which is cholesterol-lowering soluble fiber. They are also rich in beta carotene, B vitamins, and minerals.
Pumpkin seeds are dark green seeds also known as pepitas. They are a good source of iron and fairly low in fat.
Rolled oats or "old-fashioned" oats, are steamed or flattened oats. They are high in soluble and insoluble fiber and are rich in vitamins and minerals.
Sun-dried tomatoes are intensely flavored and can be added to sauces, salads, or soups. Available dried or in oil.
Sunflower seeds are rich in iron and low in saturated fat. They are good for snacks or in salads, cooked recipes, and breads.
Tacos are corn tortillas that are fried until crisp, then filled with spicy meat and topped with shredded lettuce, chopped tomatoes, salsa, sour cream, and cheese.
Tomato paste is made of concentrated tomatoes, and only a small amount is needed to give a rich tomato flavor. It's conveniently packaged in cans or tubes. If you use it occasionally, it helps to buy it in tubes so that you can use a tablespoon at a time with no waste.
Tortillas are made from finely ground corn or flour. Corn tortillas have a coarser texture than those made from wheat flour. Both are used for Mexican dishes and, when eaten with beans, form a complete protein.
Vegetable oil cooking spray can be used in place of oil or other fat for baking, frying, or browning. It prevents food from sticking and works best when used with a nonstick pan.
Wheat germ is the heart of the wheat kernel and is a source of vitamin E, thiamine, riboflavin, iron, and fiber. It's good added to breads, casseroles, and baked goods.
Whole-wheat flour contains the bran and the germ and so is high in fiber. It is also rich in B vitamins and E.
Wild rice is actually a grass that is often cooked with brown rice to add a nutty taste and more texture.
Yogurt is a tart, thickened milk product. It can be used in place of sour cream, but do not boil it, because it tends to separate. Look for low-fat varieties. Yogurt is rich in calcium, protein, and vitamin B12.
Advertisement 
Your Comments
See all
...
Post your comment