Healthy Cooking Techniques

Healthy Cooking Techniques

Flavor Boosters
Healthy ingredient alternatives can be used to build flavor in your dishes without relying on excess amounts of fat, salt or sugar. Experiment with different seasonings and flavorings to enhance recipes and your healthy dishes won’t miss a beat!

• Aromatic vegetables like green onions, leeks and shallots
• Caramelized onions and shallots
• Chile peppers
• Chopped fresh herbs
• Condiments like chutney, Dijon mustard, honey, horseradish, hot sauce, less sodium soy sauce, mustards and salsas
• Dried ground spices including black, red or white pepper, chili powder, cinnamon, curry powder, dry mustard, garlic powder, ground ginger, ground nutmeg, onion powder and paprika
• Dry rubs and marinades for meats, fish and poultry
• Fat-free vinaigrettes for marinades and sauce
• Flavored non-fat yogurt
• Fresh squeezed citrus juices
• Grilled fruits and vegetables
• Lemon, lime and orange zest
• Lemon, orange and vanilla extract
• Less-sodium broth and stock
• Puréed fruit and vegetable sauces
• Roasted or sautéed garlic
• Roasted red peppers
• Toasted and ground whole spices such as caraway, coriander, juniper, mustard seed and star anise
• Vinegars such as balsamic, champagne, cider, red wine, rice wine, sherry and white wine
• Wine

Healthy Cooking Techniques
Both dry- and moist-heat cooking methods can be used to cook foods with little or no added fat. Dry-heat cooking browns food resulting in rich flavors, while moist-heat cooking brings out food’s natural flavors.

Dry-heat methods that cook foods using air while excess fat drips away from foods as they’re cooked are suitable for healthy cooking. These methods include baking, broiling, grilling and roasting, and also sautéing using nonstick pans with a minimal amount of vegetable oil. Moist heat methods use water or other liquid to tenderize foods. These methods include boiling, braising, poaching and steaming.

Dry sautéing is a great low-fat cooking option. Simply heat a nonstick pan, spray with nonstick cooking spray and wipe out any excess with a paper towel. Heat the pan again before adding the food to sauté.

“En papillote” is the French term for food enclosed in a parchment or foil packet and then baked or grilled. This method of cooking surrounds the food with moisture, quickly cooking the food while preserving inherent nutrients, flavors, colors and textures. The “en papillote” cooking method results in great taste without the need for added fats, and is an ideal cooking choice for fish and vegetables.

Healthy Cooking Techniques
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