Healthy Cooking Methods
The cooking of food can make or break the health benefits. Overcooking any food will lose a lot of the nutritional value and diminish the fiber capacities the food may have had.
Probably the biggest no-no in cooking anything whether it be meat, vegetables or fruit is adding extra saturated fat to cook with. Saturated fat is bad for our cholesterol levels and for building extra fat stores on our body. A low-fat/no-fat diet is recommended but all things in moderation is a great principle to live by. Deep-frying, shallow-frying and baking or roasting in fats is best to avoid. For fruit and veg the least amount of cooking time possible is best, meats are better grilled poached, baked blind or in a fashion where fats and juices can run free from the meat.
Steaming is the perfect solution for fish and poultry, and vegetables. Use lots of fresh herbs and spices for flavors and extra health properties. Don’t overcook though. Overcooking can disperse valuable nutrients. Stir-frying in small amounts of healthy oils such as olive oil and peanut oils give a fabulous flavor and color burst to foods.
Boiling can lose the nutrients into the water which then gets drained down the sink. So keep to simmering for stews, make it slowly and as you are using the liquid stock you will get the benefits. You can bake by tossing meat and vegetables through a healthy oil, using a spray oil or using nothing at all.
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