Are you undecided whether to steam, grill, boil, or put everything in the microwave? There are many ways to cook flavorful foods without adding tons of unnecessary seasonings. What is always to be taken into consideration when preparing a dish is that the cooking method influences the nutritional composition of the ingredients.
In fact, heat can destroy and frustrate 15 to 20 percent of some vitamins. And other beneficial substances contained in vegetables, particularly vitamin C, folic acid, and potassium. Some foods are at their best when eaten raw, while others, such as carrots, spinach, and tomatoes, benefit most from cooking. The heat, in fact, facilitates the release of antioxidants that will be introduced into the body. Here are the healthiest cooking methods.
Steam cooking is, without doubt, one of the food preparation methods. Especially vegetables and fish, which allow you to preserve the juices and all the nutritional quality of the food concerned. There is no need to add large amounts of fat to increase its moisture. It is always good, however, to add a little seasoning first, whether it’s a sprinkle of salt or a splash of lemon juice. To cook with steam and you could use a special steamer, a pressure cooker in which to insert a basket. A non-stick pan with a lid is also good, with the addition of a finger of water: when steam has formed inside the pot, turn off the heat, put the lid on, and let it finish cooking.
In a microwave or traditional oven
Healthy lunches and dinners and little time to come up with something good to put on the table? Cooking in the microwave allows you to significantly reduce cooking times, which results in minimal destruction of nutrients. The waves cook the food by heating from the inside out, stimulating the molecules in the food, which generates heat. Although microwave cooking can sometimes cause food to dry out. This can easily be avoided by sprinkling a little water before heating or by placing a small bowl of water on the plate to create moisture. Another point in favor of this very practical cooking method is that it is suitable for cooking virtually anything from vegetables to rice to meat and eggs while preserving most of the nutrients. Suitable containers and the right times are enough.
Similarly, cooking in the oven, either ventilated or static, helps to preserve nutrients without adding fats and seasonings to vegetables, fish, and meat.
A saucepan, water, and a pinch of salt (but not too). Boiling is often used as a cooking method for leafy vegetables, potatoes, and vegetables in general. It is useful to remember, however, that high temperatures and large volumes of water can dissolve and destroy water-soluble vitamins and 60-70 percent of the minerals in some foods, particularly certain vegetables. This applies to almost all foods, except carrots and spinach – boiling, in this case, maybe the best way to preserve nutrients than other cooking.
Broiling is a direct high heat method of cooking food for a short period of time. A kind of grilling, but closer to gently roasting food. It is ideal for cooking tender cuts of meat (remember to cut excess fat before cooking). But it may not be suitable for cooking vegetables, for example, as they can dry out easily.
To get the maximum nutritional intake without sacrificing flavor, grilling is a great option. It requires a minimal amount of added fat and gives a smoky flavor while keeping meats and vegetables juicy and tender. While these are certainly health benefits, care must be taken: Regular consumption of charred. Well-cooked meat can produce a chemical reaction between the fat and protein in the meat. Creating toxins linked to the imbalance of antioxidants in the body and inflammation. , which can lead to an increased risk of diabetes and cardiovascular disease. That doesn’t mean you’ll have to ban barbecue from your life – stick to lean cuts of meat that take less cooking time.