by Plainenglish

Created on: February 20, 2009

Healthy cooking can be achieved by using healthier cooking methods and healthier ingredients. Here are some healthier methods and ingredients that will retain the nutrients in your food, as well as the flavor.

Stir-fry: here food is cooked rapidly in a hot non-stick pan or wok using a small amount of healthy fat (see below).

Steaming: here you place water in the pan and the food in a perforated basket or steamer pan above it. The steam from the simmering water cooks the food. This is a perfect and simple way to cook vegetables as fewer nutrients are lost than with boiling.

Poaching: simmer ingredients in water, milk or stock until cooked. This is a lovely way to cook smoked fish and you can add herbs to the liquid for extra flavor.

Grilling: this can be done indoors under the direct heat of a grill or broiler or outdoors over the coals of a barbeque.

Opt for good fats: avoid using cooking oils that are high in saturated fats or trans fats. Instead, use oils that are high in monounsaturated and polyunsaturated fats such as olive oil, canola oil and flax seed oil. Use lower fat dairy such as skimmed milk and trim all visible fat and skin from meat and chicken.

Choose low-GI foods: low GI foods release glucose more slowly and steadily and therefore produce only small fluctuations in our blood glucose and insulin levels. Most fruits and vegetables, beans, soy products, brown rice and canned baked beans are all examples of low GI foods.

Reduce salt: too much salt is linked to high blood pressure, which can lead to an increased risk of heart disease and strokes. Flavor food with fresh herbs and spices and eat more fruit and vegetables which contain potassium and help balance out the effect of salt on the body.

Use a natural sugar alternative: highly refined sugar are being processed into so many foods. Most of us consume a staggering ten times what we did a century ago, and increased consumption of sugar has been linked to increases in cancers and cardiovascular disease. Agave Nectar is a healthy alternative. I find it more versatile than artificial sweeteners in cooking and, as it has a low glycemic index (low GI), is healthier.

Switch to whole grain: whole grains are the body's best source of fibre and energy and, when eaten regularly, have a number of immediate and long-term health benefits. We should aim to eat at least three portions a day and this can be easily achieved by switching from white rice, flour, cereals, breads and pasta's to brown or whole wheat varieties.

Get that extra portion in!: we all know that, to live a longer and healthier life, we should eat at least five portions of fruit and vegetables a day. When you cook from scratch it is so much easier to sneak in that extra portion. When I make a tomato sauce for pasta, I add some grilled peppers and zucchini to the already healthy tomato, onion and garlic reduction. Whisk up in a blender and this is an excellent way to sneak in an extra vegetable portion for picky eaters.

Avoid processed foods: ready meals and fast food have unfortunately become the staple diet for many westerners but contain only a fraction of the nutrients of home cooked food. Unfortunately, they are packed with salts, artificial flavors, preservatives, colorings and trans fats. Cooking from scratch means you control exactly what goes into your food and , more importantly, what doesn't.

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