1. Do not salt food out of habit. Learn to appreciate the natural flavor of foods without adding salt. Start by eliminating it from salty dishes like ham, cod, or olives. Then, avoid it in fried foods. If you add salt to already cooked food, you will need much less.
2. Adding salt at the beginning of a preparation causes the food to lose some of its juices; this may be beneficial for stewing vegetables but not for meat. Keep this in mind.
3. Learn to replace salt with natural spices. There are many available for all tastes and culinary preparations.
4. The cheese in gratin can be completely or partially replaced with breadcrumbs. This is a good option as it contains no fat. Additionally, sprinkled around the edges, it helps create a more even gratin.
5. To prepare any eggplant dish, do not peel them; cut them and soak them in a bowl of salted water for almost an hour. Then, drain them well so you can cook them battered or in an omelet. They will lose all their bitterness, and you will gain all the vitamins and fiber contained in their skin.
6. Most of the fat in chicken is found under the skin, and during cooking, the fat penetrates inside. Therefore, if we remove the skin before cooking, we will avoid most of its saturated fat and cholesterol.

- Fish Ceviche with Watercress Dressing

- Baked Sea Bass with Tomato Sauce

- Eggplant Parmesan Lasagna