Fruits and Vegetables – Healthy Preparation
Fruits and vegetables have many nutrients that are good for our bodies. But cooking methods that add saturated fat, like deep frying or using heavy creams can turn healthy ingredients into unhealthy meals. To have better control over the nutritional content and the overall healthfulness of the foods you eat, prepare meals at home using healthier methods. Some of those are:
Baking: Bake foods slowly in the oven in covered cookware with a little extra liquid.
Blanching: After boiling 30 seconds in water, plunge the food into ice water to stop the cooking. This keeps it tender-crisp.
Boiling: Cook food in water or broth that’s bubbling vigorously.
Braising or Stewing: Cook food slowly in the oven or on the stovetop with a little liquid (water or broth).
Broiling: Place food directly under a heat source at high temperature.
Grilling: Cook food on a rack or skewers directly over a heat source.
Poaching: Immerse the food in simmering liquid.
Roasting: Cook food uncovered in the oven.
Sauteing: Use a nonstick pan so you will need little or no oil. Or use a nonstick vegetable spray, a small amount of broth, or a bit of healthy oil rubbed onto the pan with a paper towel.
Steaming: Steam food in a covered basket over simmering water.
Stir-frying: Use a wok to cook food quickly over high heat in vegetable stock, or a small amount of healthy oil.
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