Body and Soul Program Recommends:
The key to Cooking “Down-Home Healthy” Is a Pantry Stocked with Healthy Ingredients

* Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and
renderize, use an oil-free marinade. Place meat and marinade in a plastic bag and marinate
for 1 to 2 hours in the refrigerator. Throw away the marinade. Don’t use it for basing while
cooking the meat.

Now that the pantry is stocked,
Here are some healthy cooking techniques:

• Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very amounts of butter, cheese, and sauces
• Use more herbs and spices to flavor greens and others dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas.
• Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream.
• Put away the deep fat fryer. Try boiling, roasting, baking, grilling, braising, or stir-fry with a little oil instead.