Healthy cooking does not mean that you have to become a skillful chef or cook in expensive cookware, as you can use basic cooking techniques to prepare food in healthy ways. It is important to know that only healthy cooking methods can reduce fat and calories . For example, every tablespoon (about 15 milliliters) of oil you use when frying food adds more than 100 calories.
To put things in perspective, adults should limit the calories in fat to less than 20 to 35 percent of their total daily calories, and for a 2,000-calorie diet, this means that you should eat no more than 400 to 700 calories from fat. in a day.
And by looking at grilling, you are not only getting rid of added fat but also allowing food to be rid of any fat; They fall off due to exposure to direct heat. The healthy cooking methods mentioned in this article give the food the most delicious flavor and preserve the nutrients in the foods without adding any excessive amounts of fat or salt.
9 Healthy cooking methods
Besides baking and desserts, you can bake seafood, chicken, lean meats, vegetables and fruits, for the baking method, place the food in a pan or dish inside the oven after the air becomes hot and dry, and you can cook the food whether it is open or uncovered, and the bread generally does not require addition Fats to food.
- 2.Slow cooking over low heat
Slow cooking on low heat involves turning the ingredient initially brown (browning) while it is in a frying pan on top of the stove, then slowly cooking it, which is partially covered with a small amount of liquid such as water or soup.In some recipes, the cooking liquid is used afterwards. To form a delicious sauce rich in nutrients.
Grilling food exposes food to heat directly, and for grilling outside the home, place the food on a barbecue stand on top of a base with burning charcoal or gas-heated rocks, and if you have a barbecue set for use indoors, follow the manufacturer’s instructions.
For small pieces, such as chopped vegetables, use aluminum foil or a grill basket with two long handles to prevent the pieces from slipping into the barbecue stand, and to boil the food, place the food on the boiler stand under the heat source, and both methods allow the food to be rid of the fat.
To boil the food, gently boil the ingredients in water or in a flavored liquid such as soup or vinegar, until they are fully cooked and soft to the touch. The food retains its shape during cooking. For boiling over the stove, choose a covered frying pan that best fits the size and shape of the food so you need the least amount of liquid.
- 5.Roasting in the oven
Like the baking method, but usually at a higher temperature, the grilling method uses the dry heat of the oven to cook food, and you can grill foods on a metal plate in the oven or in a skillet. For poultry, seafood and meat, place the stand inside the grill pan so that the fat seeps during cooking, and to maintain moisture, cook foods until their internal temperature is safe but do not overcook them.
- 6.Stir fry
With the stir frying method, it is possible to fry relatively small or thin pieces of food, and if you choose high-quality non-stick cookware, you can cook food without using fat. Depending on the recipe, use low-sodium soup, cooking spray, or water instead of oil.
- 7.Steam cooking
One of the simplest cooking techniques is to expose the food to steam in a perforated basket hanging above a boiling liquid. If you use a flavored liquid or add spices to the water, you will add flavor to the food as it cooks.
A traditional Asian method, quickly fry and stir small pieces of consistent food while sautéing them in a large frying pan or large non-stick frying pan, you only need a small amount of oil or cooking spray for this cooking method.
- 9.Use herbs and spices
Preparing meals using herbs and spices is one of the best ways to add color, taste and aroma to food without adding salt or fat. Use fresh herbs that appear fresh and not wilted and add them towards the end of the cooking process. Add dry herbs in the initial stages. When replacing dry herbs with fresh herbs, use About half the amount.