Though you may be eating the right nutrients, however the style f cooking may be affecting the nutritious levels of the food and may even be turning the same oily and soggy. It is important to be smart and use effective cooking techniques. Given below are few techniques that can help you ensure that the best nutritious value is retained.
Braise: To braise means browning meat or vegetables in a minimal amount of fat first, then covering and cooking in an oven (or on the stove top) with a small amount of liquid. This technique tenderises sturdy vegetables and tough cuts of meat. Because liquid is a part of the cooking process, a sauce is created along with the main ingredient.
Grill: Grilling is cooking food over an open fire or burning coals. This type of cooking imparts a smoky flavour. Almost any vegetable can be grilled using a perforated basket.
Steam: Steaming is cooking food in a perforated basket or container over boiling water. The water can be scented with herbs or spices to impart flavour .Steaming is an excellent no-fat way to prepare veggies because of the fast, moist, high heat cooking. It’s also a good substitute for the microwave when reheating certain foods.
Stew: To stew means cooking food slowly with liquid in an oven, on the stovetop or in a Crock-pot. This technique tenderizes the food using minimal fat.
Sauté: To sauté means cook food in some form of fat in a shallow pan. Pieces should be of the same size for even cooking. Try to steam most vegetables before sauting them in just a little olive oil. Less fat is used because it’s not relied upon for the cooking process.
Marinate: To marinate means tenderising, flavouring and seasoning foods in a mixture of herbs, spices and some form of acid (wine, vinegar or citrus juices).Oils can be added if desired. This is a great way to experiment with different flavours. Try soy, ginger and garlic for an Asian style dish. Or you can even go tomato spicy for an Italian touch.
Poach: Poaching means cooking food on the stovetop in a gently simmering (not boiling) liquid such as stock. By adding spices and herbs to the liquid imparts flavour. (Try whole peppercorns and bay leaf: they are particularly aromatic).Fish is perfect for poaching. Toss some vegetables into the poaching liquid and smearing on crusty bread.
Roast: To roast means cooking meats and vegetables in an oven in an uncovered pan at a very high heat (to sear or roast quickly) or low heat (to marry the juices with herbs and spices).Roasting intensifies flavours .Try rubbing asparagus and spring onions with a bit of olive oil, fresh herbs, lemon zest and salt and roast them in high temperature oven for 15 minutes.