FREE book offer – Mayo Clinic Health Letter, Healthy-cooking techniques Boost flavor and cut calories. In: The Mayo Clinic Diet. For smaller items, such as chopped vegetables, use foil or a long-handled grill basket to prevent pieces from slipping through the rack. https://health.gov/dietaryguidelines/2015/guidelines/. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes… One of the best ways to watch what you eat is to make it yourself. you'll want to use the … Hensrud DD, et al. Both methods allow fat to drip away from the food. It requires minimal added fats and imparts a smoky flavor while keeping meats and veggies juicy and tender. ... Mushrooms can be prepared in a variety of different ways, but some cooking techniques can make them lose their health … All rights reserved. National Heart, Lung, and Blood Institute. If you use a flavorful liquid or add seasonings to the water, you'll flavor the food as it cooks. To poach foods, gently simmer ingredients in water or a flavorful liquid, such as broth or wine, until they're cooked through and tender. The healthy-cooking methods described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fat or salt. Searing quickly browns the surface of food at a high temperature, locking in flavor and adding a crusty texture to meats and other proteins. A traditional Asian method, stir-frying quickly cooks small, uniform-sized pieces of food while they're rapidly stirred in a wok or large nonstick frying pan. Swap ingredients! Heat can break down and destroy 15 to 20 percent of some vitamins in vegetables — especially vitamin C, folate, and potassium. Broiling. (Plus, it’s just about the most delicious way to cook an egg in our book.). https://healthyeating.nhlbi.nih.gov/glos.aspx. In the body, glucosinolates become compounds called isothiocyanates, which some research suggests may inhibit the growth of cancer cells. Depending on the recipe, use low-sodium broth, cooking spray or water in place of oil. Break up with sneaky salt and learn new ways to give food … Check out more tips, expert opinion and fun times at Greatist.com. Stir-frying is a fast, healthy way to cook. Aug 27, 2014 Kat Teutsch. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Accessed Dec. 2, 2016. Microwaves cook food by heating from the inside … It’s always good to add a little seasoning first, whether that’s a sprinkle of salt or a squeeze of lemon juice. This article  has been read and approved by Greatist Experts Lindsey Joe and Elizabeth Jarrard. For stove-top poaching, choose a covered pan that best fits the size and shape of the food so that you can use a minimal amount of liquid. Sauteing quickly cooks relatively small or thin pieces of food. If the carcinogen-fighting glucosinolates in broccoli are important to you, some research suggests steaming could be the best way to cook the little green trees. 2015-2020 Dietary Guidelines for Americans. And studies suggest it may just be one of the best ways to preserve nutrients in veggies; microwaving broccoli is the best way to preserve its vitamin C, for example. Healthy cooking and snacking. Braising involves browning the ingredient first in a pan on top of the stove, and then slowly cooking it partially covered with a small quantity of liquid, such as water or broth. Mix up your protein. © 2020 TIME USA, LLC. While this method does require some oil in the pan, it should only be a moderate amount — just enough to get a nice sear on your meat and vegetables. To grill outdoors, place the food on a grill rack above a bed of charcoal embers or gas-heated rocks. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, 5 tasty ways to tweak recipes for healthier eating, A spoonful of sugar helps the veggies go down, Strategies to prepare and enjoy healthy meals at home more often, Hold the soap when washing fruits and veggies, Ingredient substitutions that pack a punch, The right way to wash fruits and vegetables. Poaching requires a small amount of liquid for the meat to simmer in until the meat is done. "I love shortbread cookies," says Vicki Smythe, … Fat content is decreased because it flows out of the meat. Braising. It’s effective for bite-sized pieces of meat, grains like rice and quinoa, and thin-cut veggies like bell peppers, julienned carrots, and snow peas. Barbara Woodward Lips Patient Education Center. If you love frying things in olive oil (which, like, who doesn't?) Steaming, roasting, baking, stir-frying, microwaving and occasional grilling are examples of healthy cooking methods. Poaching should produce a tender, flavorful piece of meat. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Healthier-Preparation-Methods-for-Cooking_UCM_301484_Article.jsp#. That's why steaming is one of the best ways to cook most vegetables. But while some raw items might be super-healthy, studies have found that cooking can actually amplify some nutrients, like lycopene in tomatoes and antioxidants in carotenoids such as carrots, spinach, sweet potatoes, and peppers. Broiling entails cooking food under high, direct heat for a short period of time. You can roast foods on a baking sheet or in a roasting pan. In general, … by Susmita Baral. The Methods The way that microwaves cook food nixes the need to add extra oils. Healthy flavor boosts include: Mayo Clinic does not endorse companies or products. Microwaving Raw food diets have gained tons of attention recently, and for good reason. Baking generally doesn't require that you add fat to the food. But the high temperatures and the large volume of water can dissolve and wash away water-soluble vitamins and 60 to 70 percent of minerals in some foods, especially certain vegetables. For poultry, seafood and meat, place a rack inside the roasting pan so that the fat in the food can drip away during cooking. Make healthy substitutions when you can. Cover the food when baking to preserve moisture, and brush healthy olive or canola oil on vegetables or seafood before roasting.Steam vegetables or seafood on your cook top over plain or herb-infused water until done. Healthy diet or healthy food does not include good green vegetables alone. But other studies suggest certain foods actually benefit from cooking. Boiling Consider two dinnertime staples: carrots and broccoli. True or False? Making meals easier. The same goes for boiling’s cousin, poaching — no additives. By Mandy Oaklander. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2017. For baking, place food in a pan or dish, covered or uncovered. Consider, for instance, that many of the fats used for frying — such as butter and lard — are high in saturated fats. Want healthier recipes? They emit radio waves that “excite” the molecules in food, which generates heat, cooking the food. Steaming Stainless Steel: As mentioned, stainless steel cookware is some of the best type of material to cook … Heat a pan on high heat and use a small amount of oil for a golden crust. Eating well: Even when you're in a hurry. The Monterey Bay Aquarium's Seafood Watch notes … And as you’ll see below, some methods are more detrimental than others. Meat is a great source of protein but it's often served in really large portions. Chicken tenderloins are short, thin cuts taken from beneath the breast of the bird. Advertising revenue supports our not-for-profit mission. For a 2,000-calorie diet, that means no more than 200 calories from saturated fat — about 22 grams of saturated fat — a day. (This is why raw foodists cut out cooking altogether, claiming that uncooked food maintains all of it’s nutritional value and supports optimal health.). News flash: There are plenty of ways to cook up juicy and flavorful food without adding tons of unnecessary extras. And no need for fat-laden additions to up the moisture. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/healthy-cooking.htm. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Boil your veggies and meats to cook them without using any oils or fats. Take baby steps over time to replace less-healthy ingredients in your family favorites. If you stir-fry vegetables or meats, use 1 tsp. A single copy of these materials may be reprinted for noncommercial personal use only. Why Fish Is So Healthy. This content does not have an English version. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Just make sure to use a microwave-safe container. Accessed Dec. 2, 2016. Besides breads and desserts, you can bake seafood, poultry, lean meat, vegetables and fruits. This site complies with the HONcode standard for trustworthy health information: verify here. All you need to boil food is a large pot, water, and a little bit of salt. While these are definitely healthy benefits, not everything about grilling is so good for you. Healthy cooking doesn't mean that you have to become a gourmet chef or invest in expensive cookware. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2014. National Heart, Lung, and Blood Institute. Creating meals with herbs, spices and other natural flavorings is one of the best ways to add color, taste and aroma to foods without adding salt or fat. No Cooking! Carrots are sources of vitamins A, C and K, as well as niacin and folate. Adults should limit calories from saturated fat to no more than 10 percent of total daily calories. On the one hand, since the diet is mostly plant-based, you end up eating more vitamins, minerals, and fiber, with no added sugars or fats from cooking. Sous vide is a form of cooking at low temperatures in a sealed package immersed in a water bath, which results in a tender meat consistency, even cooking and excellent nutrient retention. With carrots, spinach, and tomatoes, for example, heat facilitates the release of antioxidants by breaking down cell walls, providing an easier passage of the healthy components from food to body. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Broiling is a great way to cook tender cuts of meat (remember to trim excess fat before cooking), but may not be ideal for cooking veggies, since they can dry out easily. The food retains its shape during cooking. U.S. Department of Health and Human Services and U.S. Department of Agriculture. The best part is, you can microwave just about anything, from veggies and rice to meat and eggs. The Healthiest Way of Cooking is an integral part of the Healthiest Way of Eating. Grilling Fortunately, many options are available to you depending on your cooking purpose. The authors of the study further noted that adding a little bit of oil should not be a problem but one needs to be cautious. Poaching is often associated with cooking eggs, but it can also be used for fish or chicken. Healthier preparation methods for cooking. Use them often to prepare your favorite dishes. You can bake or roast in your oven by using a lower temperature for baking and a higher temperature for roasting. Braising involves browning the ingredient first in a pan on top of the stove, and then slowly … Like baking, but typically at higher temperatures, roasting uses an oven's dry heat to cook the food. George was inspired to develop the Healthiest Way of Cooking (link to cooking) when he found that traditional cooking … Stir-Frying. 2nd ed. Greatist is the fastest-growing fitness, health and happiness start-up. … Broiling entails cooking food under high, direct heat for a short period of time. They also contain potassium, calcium and other minerals. While microwave cooking can sometimes cause food to dry out, that can easily be avoided by splashing on a bit of water before heating, or placing a wet paper towel over your dish. To broil, place food on a broiler rack below a heat element. All rights reserved. Choosing fish for your entree is smart -- until it's salted, breaded and fried. The Healthiest Way to Cook Chicken Tenderloins. As a general rule, it's best to keep cooking time, temperature and the amount of liquid to a minimum. Mayo Clinic, Rochester, Minn. Dec. 8, 2016. Steaming vegetables has been found to be one of the best ways to cook. Some research suggests that regularly consuming charred, well-done meat may increase risk of pancreatic cancer and breast cancer. While most people know to ditch the fryer when cooking up healthy meals, many don’t think about how their cooking method affects the nutritional make-up of their entrée. Broiling is a … Microwaving Nuking may be the healthiest way to cook because of its short cooking times, which results in minimal nutrient destruction. Here’s the Healthiest Way to Cook Mushrooms, According to Science. For the healthiest fish preparation, start by selecting a sustainable fillet. This content does not have an Arabic version. 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