7 Techniques for Healthy Cooking

1. Baking

Seafood, chicken, turkey, lean meat, vegetables and fruit can be baked. Dry oven air allows cooking with little fat. Cover food or leave it uncovered for some browning.

Baking’s advantage is that no extra fat needs to be added. Foods cook in their own fat or water without losing flavor, making this a healthy method.

Suitable foods: Meat and vegetable mixtures, fruit, potatoes, dairy and egg dishes, flour-based foods, vegetable / vegetarian cakes.

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2. Grilling and Roasting

Both methods require even cooking. For grilling, cooking each side for 3 - 5 minutes is recommended to ensure sufficient heat. For outdoor grilling / barbecuing , first ensure charcoal is truly glowing. Most importantly, food must not touch flames.

Roasting is associated with Eid al-Adha in our country. Both grilling and roasting release fat from food.

Suitable foods: Fresh meats, offal, poultry, fish and seafood, vegetables (particularly mushrooms and tomatoes), ready-made foods and burgers.

3. Boiling

Boiling breaks down or softens starch, cellulose, proteins and fibrous structures, making food softer, palatable and digestible. It also destroys bacteria that could cause food poisoning, making food safe.

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4. Deep-Frying

Frying should not be preferred frequently. During deep-frying, proteins in surface coatings (such as milk and flour) coagulate and, contrary to popular belief, food absorbs less fat. Timing is important: thick pieces need lower heat and sufficient time or may remain undercooked. Conversely, small pieces need hotter oil and shorter cooking.

Suitable foods: Fish, poultry, ready-made foods, vegetables, potatoes and doughs

5. Slow Cooking

First, food is briefly exposed to high heat until its color changes, then cooked slowly with very little water. Depending on the dish, nutrient-rich tomato juice may replace water. It is particularly appropriate for vegetable dishes .

6. Cooking in Liquid

1. Shallow Poaching: Foods such as fish and chicken cook in minimal liquid (water, liquid, milk and wine). The liquid must never boil but should remain as close to boiling as possible. An oven at approximately 100 °C is suitable.
2. Deep Poaching: The French term is “Poche.” An example is cooking in 8 cm of water using the simmering method . Whole fish and chickens are covered in cold water and brought to a boil, then cooked slowly over medium heat until done.

This method suits many foods:

1. Deep poaching: Whole fish, cut / portioned fish, seafood, whole chicken, eggs and fresh / frozen fruit.
2. Shallow poaching: Small whole fish, fish steaks and fish fillets.

7. Sautéing

Often used to cook small, thin pieces quickly. A nonstick pan needs no added fat. Otherwise, one dessertspoon of oil may be added. Continuous stirring prevents food juices escaping and preserves nutrients.

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