Is your cooking method healthy?
Read below for various ways you can prepare your meals in a healthy fashion!
Healthy Sauté will concentrate both the flavor and nutrition of your vegetables and has the benefits of three methods:
1. It is a sauté – uses broth in place of heated oils
2. Like a stir fry – brings out the robust flavor of foods but cooks them at a lower temperature
3. Like steaming – there is enough moisture to soften the cellulose and hemicelluloses, which aids digestibility
1. Heat broth in a stainless steel skillet
2. When broth begins to steam, add vegetables
3. Cover if necessary and sauté
Healthy Steaming is one of the best cooking methods for retaining flavor and nutrients in food. Foods simply steamed and flavored with fresh herbs, lemon, and olive oil can be very satisfying and delicious. Steaming for the minimal amount of time produces vegetables cooked al dente, crisp inside and tender outside, and is an ideal way to maximize their nutrients.
1. Fill bottom of steamer with 2 inches of water (so you don’t burn the pot) and bring to a rapid boil
2. Turn the heat to a moderate temperature
3. Add vegetables to steamer
4. Cover steamer
5. Steam vegetables for the recommended time
Very short cooking at 212°F in boiling water produces relatively little nutrient loss, one boiling goes on for anything more than a few minutes, the nutrient loss becomes significant.
How to …
1. Fill a 3 quart pot ¾ full with water and bring to boil
2. Add vegetables, but do not cover
3. Begin cooking time as soon as you drop vegetables into the water.
4. Strain and serve