Boiling food is one of the healthiest and easiest cooking methods for eating, but it is not the only one. In this article we discover you other cooking methods to not get bored and to improve your health in the medium term.
Dare to try these cooking methods and avoid frying!
1. Boiling
To boil food you only need
- a little water
- a touch of salt
- some herbs or spices, depending on the flavor you want.
Do not forget that if the time and temperature are exceeded, the food may be affected. It is possible that several of the food’s nutrients may be lost, in addition to losing consistency, color, flavor and texture.
The best way to take advantage of this method and ensure that the food remains nutritious is:
- Add the food when the water has come to a boil to prevent them from spending too much time in the water.
- Remove from the heat as soon as the food is cooked and has the texture you want.
- In case you are cooking vegetables and not preparing a broth, strain the vegetables once they are ready. Then, run them under cold water to prevent further cooking.
You can boil all kinds of foods: vegetables, cereals, tubers, legumes, meat, fish, eggs, etc.
2. Steaming
Another cooking method to eat healthier and very similar to boiling is to steam food. The difference is that the food does not come into direct contact with water. In addition, this method leaves the food crispy and some nutrients (such as minerals) and the color of the vegetables are better preserved.
To steam food, a little boiling water is placed in a container. The amount of water should be sufficient to cover about five centimeters. The products to be steamed should be above the water. They are usually separated by a small base or grill that serves as a support.
All kinds of food can be cooked with this method, although the most common are vegetables and proteins.
Sautéing foods allows cooking using very little fat and in a fast way.
3. Cooking methods: roasting
Grilling requires a non-stick grill or pan and a direct flame. This method is perfect for vegetables and proteins.
Although the contact with the flame gives a quite interesting flavor, perhaps the natural flavors of meats and vegetables do not please you at all. To improve them you can take advantage of some seasonings, for example:
- Aromatic herbs
- Citrus juices
- Spices
- Vegetable oils
- Sauces, such as Worcestershire sauce
This type of cooking is perfect for reducing the amount of fat you consume. If you are preparing a protein that contains fat, we recommend removing as much as possible.
Roasting also facilitates the caramelization of the sugars naturally contained in the vegetables. This is what gives them their characteristic flavor and eliminates some calories.
In any case, you need to make sure that the food is not overcooked or over roasted. In this situation, waste products such as acrylamide could be formed. These substances are capable, according to current scientific literature, of increasing the risk of developing diseases in the long term.
4. Baking
The baking technique is widely used to prepare desserts, cakes or pizzas, but it can have other very interesting uses.
The great disadvantage of this method is that everyone must learn to understand their oven, in addition to owning one. However, on the positive side, it is a method that will allow you to create sophisticated dishes with a variety of ingredients and a minimum of fat.
5. Sautéing
To make sautéed food it will be necessary to include a little oil. A minimum amount will be enough and you have the opportunity to choose the best quality ones, such as extra virgin olive oil.
Sautéing is perfect for cooking vegetables and creating hot versions of salads. When preparing your sautéed dishes, try to mix:
- Lean meats.
- Whole grains, such as quinoa or rice.
- Shredded vegetables.
- This will give you a well-balanced and healthy dish. In addition, cooking vegetables with a small amount of extra virgin olive oil has been shown to increase their antioxidant capacity.