Many of us grew up with fried foods, and we all know they bring a sense of comfort, can be a quick and easy way to fix the main dish of your meal and are so very yummy! However, fried foods are not the most beneficial for your health. We know now that not all fats are created equal: healthier fats (monounsaturated, polyunsaturated, natural saturated) are better for you and even desirable compared to unhealthy fats (trans fat). Frying food can eliminate everything that’s healthy about a food, so here are some terrific alternative cooking methods to frying.
Sautéing/Stir-frying
This method of cooking can be quick and easy and give foods an enriched flavor. Plus, a lot more nutrients are saved through sautéing or stir frying. Sautéing involves cooking food, typically vegetables and proteins in a pan over high heat with oil (extra virgin olive oil, coconut oil, avocado oil, butter), liquid (broth or water added 1-2 tablespoons at a time to cook and brown food without steaming) or homemade sauce. Stir-frying is similar, except the food is cooked at higher heat and faster speed. It needs to be constantly stirred and tossed so it doesn’t burn.
Roasting/Baking
I recommend this form of cooking when you’re trying a new protein or vegetable. Roasting or baking caramelizes food with a dry heat, creating a sweet and savory flavor out of the natural sugars of the food. Season the food, add oil if you want, put on an aluminum foil-lined baking sheet and put in the oven.
What’s the difference between roasting and baking? Meats or vegetables that are a solid structure are roasted. Foods that don’t start as a solid structure (muffins, cakes, casseroles) are baked.
Braising/Stewing
Braising and stewing are best done with heartier vegetables and lean proteins, as the foods become soft and tender and full of flavor. You can braise in water, broth or any flavorful liquid. Put everything in a pot and cook over low heat for several hours. For the most flavor, I recommend sautéing the vegetables before adding them to the liquid. You can also use this cooking method in a slow cooker.
Grilling
I used to be afraid of grilling, as it’s easy to cook the outside and not the inside, especially with lean proteins. But, with practice, I’ve gotten much better at it. Grilling can provide a rich, deep, smoky flavor to all your foods, and vegetables caramelize as well while getting crispy. Marinate, season and place on the grill to cook. With vegetables, so they don’t fall through the slits, wrap in oiled aluminum foil.
Steaming
When I recommend steaming, many people think of bland and stringy food. However, when done right, food, especially vegetables, can become tender and flavorful while keeping most of their nutrients. Delicate foods, such as most vegetables and fish, are good candidates for steaming, but there are other possibilities. I recommend steaming over the stove or in the microwave.
Whichever method you choose to prepare your foods—if it’s not frying, it’ll be beneficial to not only your health, but also your waistline!
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