Take the particular food being cooked from its storage temperature to its final cooked temperature as quickly as possible, using as little cooking liquid as possible, to prevent the leaching of water-soluble vitamins. This is best accomplished through cooking methods such as pan steaming and steaming. In the preparation of some foods such as meats, the breakdown action of the enzymes is beneficial to the percieved tenderness of the final product. Methods such as braising allow for this enzymatic action, while the nutrients are retained in the cooking medium, which is then used as a sauce for the final product. Ironically, with items such as poultry, fish and shellfish, the breakdown of enzymes is best controlled through storage methods, such as freezing and storage on ice and also by cooking the product from as fresh of a state as possible.

Take advantage of price differentiation! This may require scanning the grocery ads, clipping coupons, and comparative sale shopping at different stores. Three words to remember: Fresh, Local, Seasonal! Your local farmers markets provide all three at a price comparable if not better than national superstores. Also, speculate; buy meats when they are at their lowest prices and properly freeze them as compared to buying rib-eye steaks in the height of the summer grilling season when demand drives prices higher. Check out your local meat locker to compare prices and perhaps buy meat in bulk from a local producer; this may offer a considerable cost savings to the family food budget. Also, utilize more economical cuts of meat from the round, brisket and short plate, using cooking methods such as stewing and braising.

• Naturally lean cuts of beef are those from the round, flank and skirt of the carcass.
• Naturally lean cuts of pork are those from the loin and picnic shoulder.
• Naturally lean cuts of lamb are those from the hotel rack and leg.

It is important to remember that trimming away visible surface fat and thick marbling from cuts of meat contributes greatly to reducing fat in their preparation.

One of my personal favorites is a “Parfait of Super Fruits.” Fresh, local strawberries and blueberries, rich in antioxidants and flavor, layered with nonfat fresh or nonfat frozen yogurt in a chilled glass. It is such a light, refreshing dessert and is a great palate cleanser that leaves you leaving the table with a feeling of well-being versus the dreaded “heavy, full and miserable” feeling so many may experience after finishing the meal with a heavy, rich dessert. Plus, the active probiotic cultures in the yogurt and the fiber from the fruit aid digestion.