Tips for cooking healthy food, eating healthy meals is a big part of taking good care of yourself and your family, but eating healthy does not mean that you have to sacrifice flavor or get rid of your favorite foods, learn how to cook foods in a healthy way, such as steaming vegetables or grilling Meat, and likewise, you can substitute some less beneficial ingredients with healthier alternatives.
Tips for cooking healthy food
Boil vegetables and meats to cook them without using any oils or fats. All you need to boil food in a large pot, water, and a little salt. Carrots, cauliflower, broccoli, potatoes, chicken, and beef are just a few options for the ingredients that you can boil, use a meat thermometer To check the internal temperature of the meat to make sure it is cooked all the time.
Once the meat is done, remove it from the hot water with tongs and place it on a cutting board, insert a meat thermometer and check the temperature, the chicken should be cooked to 165 ° F (74 ° C), and the beef should be cooked to 160 ° F (71 ° C) If it hasn’t been cooked yet, add it back to the hot water for a few more minutes.
Boiling is a simpler method of cooking, which is healthier than using a lot of fat, but it also damages the nutrients of foods. Some types of vegetables, such as broccoli and potatoes, are water-soluble, which means that they lose some nutrients when cooked in water.
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Steam vegetables and fish to keep all nutrients intact, you can put a steaming basket on a pot of boiling water or you can also wrap your ingredients in metallic paper and put them in the steamer basket to contain all the juices, you only need to bring a pot of water to boil, put your steam basket On top, add your ingredients to the basket.
The best ingredients for steamed cooking are vegetables like green beans, zucchini, and asparagus, fish fillets, and shellfish, in general, vegetables and meats that take the least amount of time to cook are the best types of steaming.
Vegetables generally take 15-20 minutes to steam, while fish only takes about 6- 15 minutes, depending on the size of the fish.
Add a pinch of salt or some lemon juice to steamed vegetables or fish for extra flavor.
Grilling meats and vegetables to get a nice flavor and less fat, grilling is great because it makes the meat tender while letting the fat drip from it, which is healthier for it, and it also adds a pleasant flavor to meat and vegetables, you can grill meat and chicken, as well as vegetables, such as asparagus, peppers, onions and zucchini And even lettuce.
There are some studies that indicate grilled foods are carcinogens and you should not eat them regularly. To counteract this, try eating smaller cuts of meat with shorter cooking times, or use a gas or electric stove if you can.
You can even roast fruits, like peaches, for a delicious addition to main meals and desserts.
Food safety for cooked
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4- Add oils
Use a few teaspoons of healthy cooking oil, such as extra virgin olive oil or avocado oil, and add chopped vegetables and protein to a 10-minute meal, since the cooking time is so short, there isn’t enough time for your ingredients to lose their healthy nutrients.
Try sautéing zucchini, peppers, onions, and chicken for a delicious dinner option. Add a little low-sodium soy sauce and some garlic to the plate for extra flavor, tips and tricks, work well, food safety.
Your body needs some fats to function at its best, so it is best to use heart-healthy oils. Avoid using butter and sauces that are high in calories, fat, and sugar, experiment preparation several basics baked easier follow commonly depends skill actually lack pantry cookers mashed.
5- Cooking in the oven
Cooked your meals in the oven for a quick way to cook, grilling is a high-heat option and does not require you to add any additional oils or fats to the dish, Tips use lean cuts of meat, such as chicken, fish, and vegetables such as onions, it takes about 12-15 minutes to cooked food Always check meats with a meat thermometer before serving them.
Recipes foods well work tips The danger in grilled foods is that due to the high temperature, the food can dry out quickly, tips one sorts every which is why it is a good idea to use thinner and lighter cuts of meat so that it does not take long to cooked.
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6- The microwave
Recipes foods well work tips Use the microwave for your food so that it retains its nutrients while cooked quickly. A microwave with a rotating food rotary is the best type of use. Make sure to put your food in microwave-safe dishes. Use a lid to cover the dishes when you heat them to keep the food moist.
There are some myths about microwaving, but you don’t need to worry about losing nutrients through microwaving vegetables or unhealthy radiation, microwaves use electromagnetic radiation that differs from this type of radiation that causes cancer.
Potatoes take about 15 minutes to cooked in the microwave, while broccoli takes about 6
minutes. If you are cooked the meat in the microwave, be sure to check the internal
temperature before eating it.
Microwaving your food is a quick and healthy option. Keep in mind that you won’t get any
flavor that might be present in the grill or frying, try adding some spices to your food,
such as salt, pepper, or lemon juice.