In the days that run, all care is little. Find out what cooking utensils and methods allow
you to make a healthier and more varied diet.
Fats are the number one enemy of balanced nutrition. Those that jump in the sight of all
and those that live hidden inside the food. They are responsible for cardiovascular diseases,
one of the leading causes of death in Western countries. But not all are
more. There are also good, unsaturated fats present in fish, olive oil, nuts and
vegetable oils and that prevent these same diseases.
In countries where they are most consumed, populations are in good health and long-
lived. Because we want this scenario to spread throughout the planet let’s start by
telling you what to do to cook in a healthier way. We propose a plan of attack on two
fronts. On the one hand, you should select foods that are low in fat or that contain
good quality lipids.
On the other, do not add fat to the cooked or, possibly, add it in raw to the already
prepared dishes. It seems complicated but it’s not. We tell you how to:
Idea ways to cooking without fat
Cooking Bake in water
Method of cooking bake in water by direct contact of the food with boiling water. All food can be
cooked in this way and any pot or pan, with or without lid, serves for this purpose.
When they are immersed in still cold water, their nutritive and gustatory substances
diffuse in the cooking water, which allows obtaining very aromatic broths. However, the
foods themselves lose flavor.
If you do not want to take the broth, wait until the water boils and put the food
afterward. At that time, a kind of protective wrapping is formed around the food, which
limits the dispersion of nutrients and aromas in the water. Whenever possible bake them
with peel as it contains a good part of the vitamins and minerals.
This method of food preparation also works as a protective barrier preventing loss of
nutrients and flavor. Use the minimum amount of water required and, once cooked, do not
let the water boil again, so you do not lose even more vitamins and minerals.
Cooking Streaming
The technique that allows cooking streaming the food through the action of boiling water vapor.
Food is placed in its own container, with holes in the base, which do not come into
direct contact with water. All the tender foods can be cooked in this way, with several
utensils for this type of cooking, namely steam cookers with several recipients,
steamships, bamboo baskets typical of Chinese cuisine and pressure cookers with the
basket of steam.
In this type of cooking, there is less loss of vitamins and minerals since the
nutrients do not disperse in the water and the heat of the steam is milder, preserving
the characteristics of the food. It also has the advantage of being able to save you
time as food bakes faster and if you use multiple levels of steam, you can cook
different dishes at one time.
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