Friday, 9 November 2012

Celebrate with Healthy Cooking !

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! 


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


This is an excellent option for preparing healthy dishes.
  • Use stock or water with lemon for added flavour


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


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


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


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


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

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