The Health Enthusiast

The aims of healthy cooking are to avoid adding fat to food, to reduce the saturated fat content of the ingredients when possible, to retain the vitamins and minerals and,of course,to ensuer that the food is delicious by preserving or enhancing its flavor,color and texture.The following cooking methods will help you work toward these goals.


Steaming - This method involves cooking food over , instead of in , boiling liquid (usually water). As a result, most of the vitamins and minerals are retained. Browning is not part of the process, so fat is not added. Steaming preserves the texture of foods and is a good cooking method for those who prefer their vegetables crisp, not foggy. It is also very useful for cooking fish, poultry and puddings.

Grilling - There's no need to add fat when grilling meat, fish, or vegetables.Excess fat in the meat will drip through the rack and can easily be discarded.Brush the rack with the oil before cooking to prevent the food from sticking.Preheat the grill and baste with lemon juice, if necessary.

Casseroling - One-pot meals are good for stress-free entertaining.They also contain more vitamins,since these are retained in the stock,which is served alongside the other ingredients.Such meas can be partially cooked a day ahead, then cooled and chilled.Any fat will solidify on the surface and can easlily be lifter off before the casserole is reheated.

Stir Frying - This method ensures that the food cooks quickly, thus retaining its maximum nutritional value,color and texture.Slivers of meat can be marinated in a savory mixture of,for example,soy sauce,fruit juice,tomato puree and vinegar or similar sauces before cooking to tenderize them and add flavor.Foods that are to be stir-fried need to cut into small pieces so they can cook quickly and evenly

Poaching - This is an excellent way of cooking delicate white fish or whole oily fisht.Fish steaks, particularly code, halibut,salmon and tuna,also cook well through either grilling or poaching, without the need to add any fat.Poaching can be done either in the oven or on top of the cooker.