Taste and See Personal Chef Services (Healthy Choices Menu)     These menu items would include various alternative cooking methods and foods ingredients.  When preparing meals we use products that contain more fiber, nutrients and vitamins.  All of the oils that are used in food preparation will contain Omega 3 fatty acids, such as: canola oil, extra virgin olive oil and Promise Spread.  Gravies and rich sauces are either eliminated or used very sparingly.  Most of the sauces that accompany foods are stocks, fresh fruit and vegetable salsas.  Clear broth and juices from food preparations are used, for example: extra virgin olive oil and light dressings (dressings made from simple ingredients, such as pureed vegetables, fresh herbs and fruit). Whenever possible, fresh vegetables are chosen instead of frozen or canned vegetables.  Vegetables are usually lightly sautéed, broiled, baked or grilled to prevent the loss of beneficial vitamins, minerals and fiber and add additional flavor.  This way you receive the full benefit of eating fresh vegetables and not loose any taste.  Lean meats are chosen as an alternative to meats that are high in fat content.  Meats with high fat content have been known to have better flavor and more moisture.  However, to counteract for this loss, we marinate the meats with herbs, spices and aromatic vegetables during preparation.  Within a weekly meal plan fish is included in the menu at least twice a week.  Starches that are included in the meals are nutrient rich complex carbohydrates.  Onions, peppers, whole grain pasta and couscous are used instead of regular pasta.  Yams with white flesh are used in place of regular starchy Idaho potatoes in meal plans.  Brown rice and wild Rice are also added to the menu.  Fried Foods are used very sparingly.      Chef Patrick T. Henry Taste and See Personal Chef Services www.tasteandseepcs.com POB 741850 New Orleans, LA 70131 (504)231-7128