The Best Ways to Prepare Food For Healthy Body

With the new year comes a new interest in cooking and eating healthy. Choosing healthy foods is imperative, but how a person cooks them is also essential. Keep reading for the healthiest ways to prepare foods.

Stir-frying and Sautéing

Many people find healthy recipes call for stir-frying. What exactly is stir-frying? Stir-frying requires heating oil to a high temperature and pan-frying foods. The key to keeping it healthy is to keep the cooking time short to control oxidation in the food. Also, consider using an oil with a higher smoke point. Peanut oil and avocado oil are great choices.

Roasting

When roasting foods like potatoes, don’t cook them too dark, or they may form acrylamide, a human carcinogen. Cooks can achieve crispy potatoes or bread by roasting them to a light brown color. This reduces the possibility of acrylamide in the food. Use roasting as a healthier alternative to frying foods.

Poaching

Poaching is a very healthy way of cooking. To poach food, gently simmer it in water or broth. Salmon and chicken are excellent poached. Be sure to cook the food until it is fully cooked. Cook chicken to 165 degrees Fahrenheit. Cooks should make sure they cook beef to 145 degrees. Remember, when poaching in a liquid other than water (like oil or milk), the food will have more calories.

Broiling and Grilling

Broiling is placing food below the oven’s heat elements for a high-heat cook time. Unfortunately, this could cause acrylamide to form. When broiling, consider marinating meat in vinegar, lemon, thyme, or rosemary to resist HCAs when broiling or grilling.

Many people enjoy grilling, especially in the warm summer months. Almost all food tastes better crispy and charred. However, this can cause certain cancers. Consider cooking steaks to a medium-rare rather than well done. Grilling meats in moderation can still make for a healthy lifestyle. Cut away the blackened pieces and flip meat often so one side doesn’t get charred too long. Another option is to pre-cook meat in the microwave and finish it on the grill for a few minutes.

Vegetables

Vegetables have many vitamins and minerals, but it can be challenging to make them tasty. Consider serving them with a dip, like mashed avocado and lime juice. Drizzling vegetables with olive oil and lemon juice can also improve the flavor. Studies show that eating vegetables with healthy fats helps the body absorb nutrients.

Not all vegetables have to be eaten raw. Blanching them in hot water for a few minutes can completely change the taste. Some lesser-known vegetables are delicious raw, like jicama, radish, and fennel. Pair these with greek yogurt, olive oil, and herbs for a tasty appetizer.

Cook with Healthier Fats

For healthier eating options, choose lean meats and reduced-fat dairy products. Nuts, seeds, fish, and avocado are healthy options because they have long-chain fatty acids that come with other good nutrients. When adding fats during cooking try oils such as olive oil or canola oil.

Rather than cooking in oil, try cooking in wine, stock, lemon juice, or water. Instead of sour cream or butter, consider pesto, salsa, or chutney. Always use non-stick pans to reduce the need for oil or fat when cooking. When oil is needed, spray it directly on the food rather than in the pan. This will reduce the overall amount of fat used.

Cooking healthy can be delicious and satisfying. Replacing a few foods and choosing healthier cooking methods can make all the difference.