Healthy cooking does not always means investing in expensive cookware or having special cooking skills.
Using healthy-cooking techniques, you can cut fat and calories.
You can prepare and cook meals at home and have control over the nutritional content of the food. Vegetables and meat are two most sensitive cooking groups that need special attention in order to keep the vitamins, minerals and proteins that are essential for healthy body balance.
Vegetables if possible should be cooked whole not peeled especially root vegetables like potatoes, beets etc. If the vegetables are cut in larger pieces, the loss of nutrients is smaller.Vegetables should be cooked in small amount of water, and placed in only when the water starts to boil, then the loss of nutritive value of the food is the least. The exceptions are legumes (beans, lentils, peas), which are placed in cold water and cooked after.
Vegetables are cooked in boiling water at temperatures of (212 ° F) or ( 100 ° C ), except vegetables containing starch are cooked at (185-210 ° F) or (85-99 ° C). All vegetables, except the green, are cooked covered, in order for the nutrients, which evaporate from vegetables, return in to the water.The time for cooking vegetables in water ranges from 3 to 90 minutes, depending on the type of vegetables, of his maturity and size. Cooked vegetables should be soft and slightly crisp.The water in which vegetables are cooked should not be thrown away, but is used for a variety of dishes: soups, sauces.It is rich in vitamins and minerals.
Vegetable broths and soups are salted at the end of cooking, while purees, stews and salads are salted at the beginning of cooking.
When cooking meat, it should be completely submerged in water and the pot should be covered. The meat is juicier and tastier if is placed in boiling water. The time for cooking the meat depends on the age and type of animal. There are only two ways to cook any piece of meat. Hot and fast, or low and slow. For large cuts of meat or poultry, a low-and-slow cooking method is preferable. More expensive cuts of meat – such as beef steak, lamb chops, pork fillet or chicken breast – tend not to have much of the tough connecting fiber, so you can cook them quickly. The juicy muscle cells will stay intact and retain their moisture.