Having a healthy meal is essential to maintain a well-functioning and illness free body; most people know this, even if they don’t maintain a healthy lifestyle.
There are certain elements to eating healthy; one of them is the method of cooking. You can have delicious and healthy raw ingredients, but if you choose the wrong method of cooking, you will end up with a calorie and fat dense meal.
Each raw ingredient can be cooked using different methods. In this article you will get to know about the healthier cooking options for meats, fish and poultry, and healthy doesn’t mean bland. Deep frying is not the only method which conjures a delectable meal, but it is one of the least healthy because it adds a lot of fat and calories.
Meats and Poultry
There are several different cuts of meats and poultry, and each of them has different characteristics. However, a common factor that decides nutritional value of each is the way the animal or the bird was brought up.
- Avoid meats and poultry from factory farms.
- Trim all excess fat from red meat, specifically, the white marble portions.
- Buy “choice” or “select” grades of beef as opposed to “prime.”
- “Loin” and “round” red meat and port have the least fat.
- For poultry white meat is the lowest fat portion. And removing the skin will save about 45% of fat.
Roasting
Roasting is a delicious method of cooking meats and poultry, and you can make it healthier by not adding oil or butter. Meats should be roasted over a metal rack so that the fat can drop off. Avoid using the pan drippings for basting and you will have an even healthier meal. You can use tomato or lemon juice, wine works well too. You can roast tender cuts at high temperature, 425 °F. Harder and tougher cuts can be slow-roasted, pot-roasted or cooked in a slow cooker.
Grilling
Grilling is a direct heat method and is healthy because you don’t need to add oil. It is suitable for almost all kinds of meats and poultry, and the end result is usually delicious. However, avoid charring your meats and poultry as eating food that is charred excessively increases the risk of various cancers.
Broiling is also a direct heat method similar to grilling, but it is done in an oven, ideal for the rainy season.
Cuts that are less tender can also be braised or stewed.
Pressure Cooker
Using a pressure cooker for cooking the tougher cuts is also desirable. It helps in retaining the nutrients by reducing the exposure to high temperatures. The method is easy to learn with new age pressure cookers. It works well for making soups too.
Stir Fry
Stir-frying is a quick method of cooking, but, it does require the addition of some oil. Use the minimum amount possible, and use only healthy oils, such as, Grapeseed and Canola, just enough to coat all the ingredients, and you have another healthy method of cooking meats and poultry.
Poaching Fish
When it comes to cooking fish, poaching is undeniably one of the best methods. A little liquid, enough to barely cover the fish, is heated but not to a boil. It is gentle and preserves the original flavor, along with keeping it moist. The end result is juicy and incredibly delicious.
Different liquids like wine, broth or even vegetable soups can be used; each will impart its own unique flavor in the fish.
Poaching is ideal for fish with firm or thick flesh, like halibut or salmon.
Fish can also be steamed; this method results in a fish that has a mild flavor and is served with a strongly flavored sauce. Both poaching and steaming don’t require addition of cooking oils.
Another great option for fish and also chicken is to wrap the fish in an aluminum foil tent, and add vegetables, herbs and spices and bake in the oven.
Grilling Fish
Grilling results in a wonderful flavor for fish, however, care should be taken while grilling fish fillets as they will cook quickly. A little sprinkle of your favorite herbs and spices, and you will have a flavorful and healthy fish ready to eat in a few minutes.
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