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ifesty le
wellbeing
beauty - makes »style •
Refrigerated perishables
Keep these cool items close at hand:
✓ Water and soda water.
✓ Low-fat or fat-free milk.
%
/
Low-fat or fat-free yoghurt.
✓ Cheeses - such as light Cheddar, mozzarella
and parmesan.
✓ Free-range eggs.
1
/ Low-fat mayonnaise.
✓ Selection of different mustards.
✓ Lemon and lime juice.
✓ Selection of lean cuts of meat and seafood.
✓ Selection of marinades, stir-fry and dipping
sauces including light soy, oyster, sweet
chilli, hoisin, barbecue and sweet and sour.
✓ Wide variety of fresh fruits, vegetables
and salad greens.
Fresh garlic, ginger and basil.
Freezer staples
Fill your icebox with these necessities:
✓ Boneless, skinless chicken breast.
✓ Other lean meats and seafood.
sK A few healthy heat-and-eat meals such
as Lean Cuisine or Weight Watchers.
✓ Frozen fruits and vegetables.
✓ Sugar-free iceblocks, low-fat ice-cream
or frozen yoghurt.
✓ Ice cubes.
Dieting rules
■ Create a weekly
menu, which will
eliminate the 6pm
‘Oh Lord, what am
I going to cook
tonight’ blues, and
minimise impulsive
takeaway feasts.
■ Save time and
money by doing your
grocery run at a set
time each week.
■ When you come
home with the week’s
haul, clean it, chop
it and pack it into
pre-portioned lots.
Come Wednesday
night, your stir-fry will
practically cook itself.
■ Invest in a deep
freezer to give you
added flexibility to
cook, then freeze
meals in correctly
portioned sizes. Just
thaw, heat and serve.
1
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Essential tools
You don’t need a kitchen full of
high-end machines and gadgets
to be a diet-conscious cook, but
some items will definitely make
healthy food preparation easier.
I
Wok
Essential for quick,
healthy stir-fries. Whether it’s
electric, non-stick or traditional,
find a wok you like, then learn
how to use it. You won’t regret it!
2
Slow cooker
You can simply
set and forget for low-fat
stews, soups and chillies.
3
Mini food processor or blender
Chop and crush with ease.
4
Storage containers and
freezer
bags Keep fruit, vegies
and leftovers fresher for longer.
5
Digital food scales
Don’t wing
it when it comes to measuring.
Overdoing quantities of recipe
ingredients can lead to many extra
kilojoules per day.
We also love:
Salad spinners,
wooden spoons, silicone whisks
and spatulas, digital meat
thermometers, and sharp knives!
rjh
For kitchen gadgets and tools
www.koolkitchen.com.au
For awesome tips and recipes
www.weightwatchers.com.au
go to
bhg.com.au
for
more weight-loss wonders
Words Samantha Harrison: photography Getty Images
