Celebrate with Healthy Cooking !

Celebrate with Healthy Cooking

 
Any gathering of family or friends for the holidays wouldn’t be complete without a great feast to celebrate the occasion. When planning your feast, keep in mind that the method of cooking plays a big role in determining the total nutritional value of every dish.

Use the following tips to make your favourite cooking method a little healthier! 

Boiling

A simple method of cooking with liquids. Best for soups, pasta, and vegetables. 

• Use the minimum amount of water required to minimise loss of nutrients
• Sprinkle fresh herbs like coriander or shallots onto the finished dish to add nutrients
• Save the cooking liquid for use as a healthy stock for sauces

Steaming

This is an excellent option for preparing healthy dishes.

• Use stock or water with lemon for added flavour

Stewing

Creates delicious meat and vegetable dishes while retaining nutrients in the sauces.

• Try to use a large wide pot for even distribution of heat
• Use a pot with a tight-fitting lid to reduce evaporation of nutrients
• Use a flavoured liquid or stock for a richer, tastier dish

Roasting

Cooking on a stovetop or in an oven. Perfect for browning or creating a delicious outer crust.

• Begin roasting at high heat to seal the juices, then cook at lower heat until done
• For a lower-calorie dish, remove the brown crust before eating
• Minimise fat by brushing on only a little oil on meats and vegetables
• Roast meats in their own juices

Grilling

A popular method for barbecues, using charcoal, gas or electric sources.

• Heat the grill well before placing the food. This will seal nutrients inside the meat
• Limit using salt before grilling as it draws moisture and nutrients away from the meat
• Avoid letting excess fat drip onto hot coals as this may release toxic compounds into the smoke

Deep-frying

This method completely covers food in hot oil. Cooking is quick, but fat absorption is high.

• Fry foods for the minimum required time to limit oil absorption
• Drain the food on paper towels for a few minutes after cooking
• Don’t reuse oils used for frying
• Deep-fry less often. Instead, opt for any of the healthier cooking methods mentioned here

Pan-frying

Uses less oil than deep-frying, this method is popular in every household.

• Don’t let the oil burn - when it begins to smoke, discard it. It may become toxic
• Use a spray oil to coat the pan with a thin layer of oil, or brush oil onto the food
• Use vegetable oils high in polyunsaturated or monounsaturated fats like canola or sunflower oil

Stir-frying / Wok

A popular Chinese method of frying, using a wok (a concave frying pan) and small amount of oil.

• Use tender cuts of meat and vegetables, making sure not to overcrowd the pan
• If the food starts to stick, add a little water instead of more oil
• Use a non-stick pan to reduce the amount of oil used
• Don’t overcook the food – it will absorb more oils