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50 Cooking Tips With Gordon Ramsay - Part One Healtht are some of the healthiest Ckoking safest Healthy cooking techniques to use day-to-day. In addition to making informed decisions about what you Memory improvement techniques for exams, how you prepare your food plays a role in eating health. Research has found that the best way to cook is with minimal heat, which helps preserve nutrients. For example, the healthiest way to cook meat is by boiling or steaming it. Both cooking methods use low temperatures and do not require butter and oil, which add calories and unhealthy fats.

Healthy cooking techniques -

Cooking is also good for the mind. A study from the Journal of Positive Psychology suggests that people who take part in creative projects, such as cooking, feel happier and less stressed with their everyday lives.

These cooking methods help you save time in the kitchen but also help you to retain nutrients in foods while enhancing their flavors, helping you get the most out of your meal.

Steaming retains the nutrients in vegetables better than stir-frying or sautéing can. This study in the Journal of Agriculture and Food Chemistry even shows that steaming carrots can help enhance their beta-carotene content! Steam for the recommended number of minutes, or until the vegetables become tender.

Try cooking up my Hygge Macrobiotic Bowl , which is packed with a ton of steamed veggies and gut-boosting fermented foods. Need a weeknight meal, STAT? Stir-frying is one of the best dry heat cooking methods to help clean out your fridge and make use of all the proteins and fiber-rich veggies you have on hand.

Plus, it gives you the opportunity to maximize the nutrition in your meals, adding a variety of vegetables with different hues, tastes, and textures.

Stir-frying is the equivalent of cooking speed work. This technique cooks up food fast and makes vegetables more palatable. Season food with your choice of spices and herbs or a homemade sauce. Try my Minute Peanut Stir-Fry for a super quick meal on busy weekdays!

From crunchy Brussels sprouts to crispy sweet potato wedges, roasting is one of my all-time favorite dry cooking methods for vegetables because it tenderizes their texture and enhances their flavor. For example, roasting butternut squash caramelizes it and accentuates its sweetness to make it less bitter.

Even the pickiest eaters can appreciate a bowl of butternut squash mac and cheese! Stir until the ingredients are well-combined and the vegetables are coated with the oil and spices. Line a baking sheet with foil and lightly grease it.

Check out this Balsamic Brussels Sprouts and Red Grapes recipe! Healthy cooking tips and recipe suggestions. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About healthy eating Shop for healthy food Switch to healthier fats Retain the nutrients Reduce salt Add flavour with herbs and spices Sandwich suggestions Other things to keep in mind Where to get help.

About healthy eating Eating a wide variety of healthy foods helps to keep you in good health and protects you against chronic disease. Keep the pantry stocked with ingredients that are quick to prepare and easy to cook.

Stock up on seasonal vegetables, fruit , wholegrains , nuts and seeds. Choose the lower fat versions of a food if possible — for example milk , cheese, yoghurt, salad dressings and gravies.

Choose lean meat cuts and skinless chicken breasts. Limit fast foods, chips, crisps, processed meats, pastries and pies, which all contain large amounts of fat. Switch to healthier fats Choose lean meats and reduced-fat dairy products and limit processed foods to minimise hidden fats.

And try these tips to reduce the amount of fat needed in cooking: Cook in liquids such as stock, wine, lemon juice, fruit juice, vinegar or water instead of oil. Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.

Use reduced fat yoghurt and milks, evaporated skim milk or corn-starch instead of cream in sauces or soups. Use non-stick cookware to reduce the need for cooking oil. When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan.

This reduces the amount of oil that vegetables absorb during cooking. As an alternative to browning vegetables by pan-frying, it is good to cook them first in the microwave, then crisp them under the grill for a minute or 2.

Retain the nutrients Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. To minimise nutrient losses: Scrub vegetables rather than peel them, as many nutrients are found close to the skin.

Microwave or steam vegetables instead of boiling them. When boiling vegetables, use a small amount of water and do not overboil them. Include more stir-fry recipes in your diet.

Stir-fried vegetables are cooked quickly to retain their crunch and associated nutrients. Reduce salt Salt is hidden in many of our foods, but a high salt diet can contribute to a range of health problems including high blood pressure.

Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables — it can enhance flavours in the same way as salt. Food for thought. Try our recipe generator. Get involved. Fundraising and events. Gifts in wills. Give in memory. Corporate partnerships.

Trusts and foundations. Share your story. Christmas cards. About us. Sign up to our email newsletter. Press releases and news. What is the healthiest cooking method? The WCRF team. Healthy living. The way we prepare and cook food can make a big difference to our health! Steaming This is a healthy and simple option.

Stir-frying and sautéing Quick, easy and healthy, these methods mean that food is only cooked for a short time in a small amount of oil, which helps maintains the texture and nutrients of food. Microwaving An excellent way to cook food quickly and efficiently, as long as you use microwave-safe containers.

Baking A slow but simple way to cook food in the hot, dry air of the oven. Boiling Although this is a fat-free cooking method, nutrients, such as vitamin C and folate, are lost in the water. Grilling and barbecuing Healthier than frying, although these methods do cause nutrients to be lost as food is exposed to high temperatures.

Frying Fried foods are unhealthy because adding fat increases the calories and the high heat destroys a lot of the nutrients. Air-frying Air-frying is becoming an increasingly popular method of cooking due to it being a healthier alternative to frying.

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