Healthy ways to cook meals

Roasting. Keep fat to a minimum and boost flavour by pouring wine, fruit juice or even tea over fish, pumpkin or potatoes before baking.

 

Barbecuing. Use soy sauce, fruit juice, wine, honey or other low-fat marinades to baste meat or fish instead of oil or butter when barbecuing.

 

Grilling. Let the fat drip off your meat. Avoid oil-based marinades. Try wrapping seasoned food in foil packets so it steams in its own juices and stays moist as it cooks.

Microwaving. This quick cooking method preserves the flavours and essential nutrients contained in vegetables and fruit.

Poaching. Poach in stock, wine or fruit juice and season the poaching liquid with your favourite fresh herbs—for even more flavour. This is the tastiest and leanest way to cook fish, chicken or fruit desserts. It’s the healthiest way to cook eggs, too.

 

Pressure-cooking. Ideal for beans, grains, soups, dried vegetables and stews. Chill soups after cooking, then skim the fat away.

Baking. Brings out a toasty or caramel flavour in vegetables and grains. Use a rack to let fat run off meat, chicken or fish.

 

Sautéing. Prepare your food without adding fat by substituting a bit of water, wine or stock for oil.

Steaming. Use a steamer basket to prevent nutrients from leaching into the water.

 

Stewing/braising. This slow cooking method allows meat to give off fat. Chill the dish after cooking, then skim off the fat.

 

Boiling. You’ll certainly trim the kilojoules with this cooking method, but remember that you’ll also lose some valuable water-soluble nutrients, especially if the food is chopped before boiling. Try boiling whole potatoes in their skins, or even carrots—any of your favourite vegetables

Stir-frying. Use this quick cooking method to seal in the flavour of vegetables, tofu, meats or chicken. Minimise fat by using a little bit of water or stock instead of oil.