Cooking can either make or break the nutritional value of your food. When it comes to healthy cooking, there are many techniques to choose from, each with its own pros and cons. In this article, we'll take a look at some of the most popular healthy cooking techniques and compare them to help you determine which one is best for your needs.
Steaming and boiling both use water as a cooking mechanism, but they differ in the way that the food is cooked. Boiling involves completely submerging your food in water, which can cause water-soluble vitamins in vegetables to dissolve and be lost when the water is drained.
Steaming, on the other hand, places the food above the water, allowing the steam produced to cook them gently. Steaming is a preferred method for vegetables since it uses lower temperatures, and requires a shorter cooking time, while preserving the nutrients and flavours. It can also be used to cook fish and other delicate foods, which can be easily overcooked with other cooking methods.
Stir-Frying vs Sautéing
Stir-frying and sautéing are both cooking techniques that involve cooking food in a pan. Sautéing is done in a shallow pan over medium-high heat for a longer duration, while stir-frying involves higher heat and faster action. Stir-frying often involves tossing chopped vegetables, meat, and other ingredients together in a pan. Whether you choose to stir-fry or sauté your food, ensure that you’re using a healthy oil, such as olive oil, in moderate amounts, so as to avoid adding unnecessary calories.
Air-Frying vs Oven-Roasting
Air-frying and oven-roasting are cooking methods that rely on appliances that cook food using heat. Air-fryers are smaller than conventional ovens, allowing them to circulate heat more evenly, crisping up food without creating hot spots. With air-frying, little to no oil is needed to create crispy and healthy dishes. This makes air-frying a healthier alternative to roasting. However, if you have sufficient time and would like to ensure your meats are succulent and tender, roasting can also be healthy if oil is used in moderation.
When trying to improve your lifestyle, it’s worth considering the way you’re cooking your food. A general rule of thumb to healthy cooking is to use high-quality ingredients, limit the amount of added fat, and avoid cooking at excessively high temperatures. Head to the nearest City Mart supermarket to purchase ingredients for your cooking, or appliances to make cooking more convenient.