Healthy Cooking Methods

It can be stressful when trying to adopt a healthier diet. The preparation method you choose to use is an important factor when incorporating more nutritious foods into your diet. It is best to avoid methods such as frying, shallow frying, and char-grilling when preparing foods. These methods result in higher fat content for the meal and charring can in result in carcinogenic compounds on food.
The dry methods as well as wet methods below are examples of cooking methods that are relatively quick, easy, and use little to no added fat in the process.


Dry Methods of Cooking

Bake/Roast
Foods: lean meats, poultry, vegetables
Equipment: baking dish, oven

This method involves cooking by the transfer dry-heat. Foods are cooked in the oven, uncovered to allow even heat distribution. The oven temperature is usually at least 300˚F.


Grilling
Foods: Thin cuts of poultry, lean meats, fish, vegetables
Equipment: grill

Grilling requires the food to be placed over a hot rack from a gas, charcoal, or barbecue grill. It is a quick cooking method that allows excess fat drip to pan below and be discarded. With leaner cuts of meat and vegetables, it may be necessary to brush it with a little oil before grilling to prevent drying out. Broiling settings on an oven can also be used in place of a grill and cooks foods room the top rather than the bottom.


Wet Cooking Methods

Boil
Foods: whole grain past, brown rice, root vegetables such as potatoes and carrots, tougher vegetables
Equipment: pot or sauce pan, stove top

This method requires full immersion of the food into water (212˚F). The process is done in a pot or sauce pan on the stove top. More delicate vegetables are not suited for this method due to high temperatures that can destroy the structure of the food. Use as little water as possible to minimize loss of vitamins and minerals.


Steam
Foods: fish, poultry, vegetables
Equipment: microwave safe container, microwave OR pan, steam basket, stove top

This method is uses an environment with high moisture. It is considered one of the healthiest cooking methods because it requires no fats or oils. Steaming cooks the food faster and evenly. Many of the nutrients and natural flavors are retained. Steaming can be done in the microwave or on the stove top with a steam basket or rack over a pan of boiling water. The pan should be covered and cook over low heat.

Stir-fry
Foods: poultry, meats, vegetables
Equipment: wok or skillet, stove top

This method is fast and healthy, especially when using a nonstick wok or skillet. Cook foods that have been cut into small pieces using 1-2 tablespoons of oil or cooking spray to prevent sticking to the pan. Constantly move the food around under high heat to cook all sides evenly.