Healthy Cooking

Healthy cooking consists of modification of the already existing cooking methods, and not the avoidance of all favorite foods. A healthy way of cooking goes hand in hand with a healthy eating pattern. Cooking methods like pressure cooking, steaming, microwave or non-stick cookware are simple techniques for healthy cooking. These methods are easy to follow and call for lesser oil. Valuable nutrients are retained by these methods.

Invisible fats are an important aspect to be considered while cooking and eating. Dietary fats from foods, such as olives, soy, nuts, fish, avocado and seeds, are beneficial, as they also comprise of other vital nutrients. Limited usage of monounsaturated fats is preferred. Fat in cooking is essential, as it helps in the absorption of antioxidant phytochemicals and fat soluble vitamins.

Preference for low fat cooking techniques commence at the time of raw material purchase. Food products having a low fat version, such as low fat milk or skimmed milk, skimmed yoghurt, low fat dressings are considered. Lean cuts of meat and skinless chicken are preferred. Baking, braising and grilling are also effective and healthy cooking methods. Use of oil or butter is minimized by using non-stick cookware. Fresh vegetables and fruits are beneficial in providing many essential nutrients, with minimal or nil cooking.

Add salt in the final stages of cooking and fishes, with the exception of high fat fishes are included in the diet, owing to the presence of omega 3 fatty acids. Avoid or minimize frying techniques, as a cooking procedure. Recipes calling for oil can be met with, by cooking sprays or brushing the cookware with oil. Use broth, vegetable stock, water or vinegar for cooking, as it retains the water soluble nutrients and thus prevents wastage. Low fat milk or skimmed yoghurt is preferred in recipes requiring cream.

Creamy sauces or dips can be substituted by chutneys, salsa and vinegar. Oil absorption by vegetables, can be decreased by browning them and adding oil at a later stage. Microwave, followed by grilling helps vegetables by providing a browning effect. Scrubbing vegetables is a better option, rather than peeling them, as the nutrients, hidden, right under the skin is saved. Avoid over cooking or over boiling of vegetables, to retain nutrients. Use half the salt while cooking.

Try to replace salt with spices and herbs, such as parsley, oregano and basil leaves. Lemon juice is squeezed on salads, instead of salt. Tinned vegetables and fruits are replaced by fresh vegetables and fruits, as packaged foods are a storehouse of salt. Creating innovative cooking methods lies in the hands of the cooking individual and thus healthy cooking methods can be followed based on the capacity and knowledge of the individual.

Submitted on January 16, 2014