8 Healthy Cooking Techniques You Should Try at Home This Week

Before I begin this brief article - and attempt to put the coronavirus behind me for a while - I just wanted to say, on behalf of the entire Zotrim team, that I hope you and your family are safe and healthy, and that you're making the most of the situation.

The times are difficult and demanding. Even more so if you're still attempting to eat well and maintain a healthy weight...

If you've managed to remain on track up to this point, congratulations!

It's challenging. But, in times like these, we must try our best to be strong and make good decisions.

So, without taking up too much of your time, I wanted to give a brief list of healthy cooking techniques that you may try at home this week.

How Cooking Affects the Nutrients in Your Food

It's not always the food you're eating that's the issue, but how it's cooked.

If you want to eat healthier, one of the first things you should do is reconsider your cooking methods. But what is the significance of this?

Cooking and nutrients

Cooking your own meals has several advantages. It not only improves the flavor, but it also improves digestion and helps you absorb more of the nutrients within (as detailed in this research, for example).

However, depending on your cooking style, you may potentially lose certain nutrients when cooking.

The following are some of the most common nutrients that may be depleted by cooking:

• Minerals such as magnesium, calcium, and potassium

• Fat-soluble vitamins A, D, E, and K

• Water-soluble vitamins B and C

As a result, the method you prepare your meal can have a significant influence on the amount of critical nutrients your body absorbs.

I'll walk you through eight healthy cooking methods you can try at home this week.

Boiling

Boiling involves totally immersing the meal in a boiling liquid, which can be water or a broth or sauce.

Eggs, vegetables, pasta, rice, and, in rare situations, meats are commonly cooked by boiling.

The benefit of boiling is that it does not add extra fat or calories.

The disadvantage is that water-based cooking methods significantly diminish the amount of water-soluble vitamins (vitamins B and C) in your meal.

A surprise benefit is that studies have shown that boiling fish preserves more of the beneficial omega-3 fatty acid than microwaving or frying it.

Take care not to overcook, since "tender" can easily become "mushy."

Microwaving

Yes, indeed.

Microwaving works by just heating up the water molecules in the food, so it's not only a healthy way to cook, but it's also quick and simple.

Microwaving is especially beneficial for garlic and mushrooms, as it preserves the majority of the antioxidant action.

Just make sure you're not over- or under-cooking anything, since it can be difficult to detect at first with the microwave...

Roasting

Roasting is the process of cooking anything uncovered in an oven with little or no liquid. Roasting works well for both vegetables and meats, and the two are frequently roasted together.

When roasting, the components normally produce their own juices, so no additional moisture is required.

The key is to keep an eye on the meal and ensure that it does not overcook or undercook. A digital thermometer is a terrific choice for meats since it informs you exactly when your dish is done.

Roasting is an excellent and healthy cooking technique in terms of nutrition. The main disadvantage is that cooking beef at high temperatures for an extended period of time reduces vitamin B levels dramatically.

Grilling

Grilling meats, seafood, vegetables, and even certain fruits is popular. Grilling involves cooking dishes over a charcoal or gas fire.

The dish is put on a grate, which allows excess fat to flow down, lowering the meal's total fat level.

Grilling is often done outside, but for those without access to a grill, keep in mind that your oven has a "broil" option, which is a very similar cooking technique that can be done indoors.

Grilling and broiling, however, have the same detrimental effect on vitamin B as roasting.

Sautéing

Sautéed food is cooked on the stovetop, often in a big frying pan with a tiny quantity of liquid in the pan. Typically, this will be broth, mild sauce, or simply water.

Sautéing is considered a healthier alternative to frying because frying uses oil to cook. Stir-frying is another healthful alternative.

Both of these cooking methods are excellent for increasing the absorption of fat-soluble vitamins in your diet. Unfortunately, these methods reduce the quantity of vitamin C in your meals greatly.

Using a Slow Cooker

A slow cooker or crockpot is an excellent method to prepare healthful, fork-tender meals with no effort. Raw ingredients are placed in the slow cooker 4 to 8 hours before meals and left to simmer gently all day.

The resulting product is exceptionally juicy and tasty, with no additional fat or oil required to reach that effect.

Braising

Braising is similar to sautéing, except that it is often done in the oven rather than on the burner.

To properly cook the entrée, a mix of dry heat from the oven and liquid from a broth or light sauce is employed.

Steaming

Vegetables, shellfish, and various meats benefit greatly from steaming. The meal is frequently placed in a basket or rack suspended over boiling water and covered with a lid during steaming.

This approach adds no extra fat and does not require the food to be immersed.

Furthermore, it is regarded as one of the healthiest cooking methods in terms of nutrient retention.

The only disadvantage is that steamed veggies may taste bland, but nothing a little spice can't cure!

Keep Your Nutrients, Cook Healthy

Using various cooking techniques, you may broaden your menu to include more intriguing dishes.

When you love the things you consume, you are less likely to experience boredom or cravings.

So, why not attempt to broaden your culinary skills a little so that you can incorporate a larger variety of nutritious meals into your diet?