Healthy Cooking Methods
The following is a list of healthy cooking methods that will allow you to cook delicious food without using excessive fat and calories.
Baking
Baking is using an oven to cook food, usually at lower temperatures.
Boiling
Boiling is cooking foods in hot water and is best for cooking whole wheat pasta and rice. Avoid boiling vegetables if possible because this method depletes some of the nutritional value. Braising
Braising involves browning the food on the stove and then cooking it at a very low temperature in a small amount of liquid. This is a great method if you’re cooking tough cuts of meat that you want to turn tender. Just be sure not to use high-sodium liquids. Broiling
Broiling is cooking food at high temperature in the oven close to the direct heat source (3-6 inches). It’s a great way to cook foods fast and efficiently indoors, plus by using a broiling pan some of the excess fat drips off of the meat. Grilling
Grilling is similar to broiling except the food is (obviously) cooked on a grill. Many people prefer the taste of grilled meat and you can either cook at high temperatures or lower temperatures, if you remove the direct heat source (i.e., placing the meat in the center, turning the outer two burners on and the center one off). Microwave
Microwave cooking is a quick and efficient way to cook food. Generally, it shouldn’t be used to cook meats unless reheating but it’s good for cooking vegetables quickly. Poaching
Poaching involves simmering foods in liquid until it’s cooked through. Roasting
Roasting is similar to baking in that you cook the food in the oven but roasting involves higher temperatures. Sautéing
Sautéing is cooking food in a pan with a small amount of liquid. This is a great technique to use for vegetables because it really brings out the flavor. Instead of using butter, try small amount of olive oil or sodium-free broths. Steaming
Steaming involves cooking food, usually on a stove top, with a steamer so that the steam actually cooks the food. It’s one of the most healthy and delicious ways to cook vegetables and fish because steamed food retains more nutrients than most healthy cooking methods. Stir Frying
Stir frying is cooking food in a large pan or wok on the stove over high heat, stirring frequently. Be careful when using sweet sauces because the high temperatures may cause your sauce to burn. Again, stay away from sauces with high sodium content though.
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