You certainly don’t have to be a gourmet chef to use healthy cooking techniques. Anyone can use these simple methods to prepare foods that lock in high-octane flavor and provide deep nutrition. Here we explain some favorite eating window cooking methods that are simple and still preserve the natural nutrition in your foods. No matter whether you’re in your fasting mindset or not, you should apply these healthy cooking practices whenever you step in the kitchen.
No matter what method you use to cook your food, using spices and herbs is one of the best ways to add color, flavor, and aroma to your meals. Choose fresh herbs that are bright and have a pungent color and aren’t wilted. Always add them toward the end of cooking. If you’re using dried herbs, you can add them to the earlier stages of cooking. Go ahead and experiment and use as many spices as you can get you hands on.
You don’t have to add anything extra to food when you bake. You place lean meats, seafood, poultry, vegetables, or even fruit in a pan or dish either uncovered or covered. The hot, dry air of your oven turns these foods into something special without the extra calories or fat. Try baking some of the denser carbohydrates, such as squash or sweet potatoes. The heat caramelizes the natural sugars, making for a delicious side dish.
Braising is a fantastic method to use for inexpensive, tougher cuts of meat, because you can turn them into tender meats just by using this easy cooking method. When braising meats, first brown them on high heat to caramelize the outside, and then slowly cook them in flavored liquid, like water or broth, to make the meat tender and lock in all its flavors. You can even use this liquid afterward for a flavorful, nutrient-rich sauce. You can braise meat in a covered pan in the oven or on the stove top in a heavy pot with a tight-fitting lid. You can simmer the meat in water, or you can add herbs, spices, and vegetables.
Sautéing and stir frying
Sautéing and stir frying are similar cooking methods and great for adding flavor to thinly sliced, uniformly sized meat and vegetables. With just a little fat and a skillet, you pancook meat and vegetables until they’re browned.
When the ingredients brown, this means they’ve caramelized, adding a burst of natural flavors to your dish. Simply by adding olive oil, some of your favorite seasonings, and herbs tossed in at the end, you can create a hearty, unbelievably tasty dish.
Roasting is the perfect no-frills, super-nutritious way to prepare a meal for your family in a snap. Three words describe roasting: Simple, healthy, and delicious. Place chicken or beef roast in a pan, surround it with hearty vegetables, and put it in the oven for a few hours. The meat cooks in its natural juices, and you can simmer and strain the drippings in the bottom of the pan to create a sauce.
Slow cooking may be the most perfect way of cooking on the planet. If you’re busy and enjoy warm, hearty meals, you’ll love the magic of the slow cooker. You can make just about anything you can think of in a slow cooker while you’re running around with kids, at work, or just relaxing. Meats and vegetables cook on low temperatures over longer periods of time than other cooking methods, so the meat gets tender and the flavors blend together, creating that slow cook magic.
Steaming is as basic at it gets and is how you really get the nutrition locked in your vegetables. The steam holds the nutrients in the vegetables, brightening their color and making them inviting to eat. You can even flavor the liquid by adding seasonings to the water, which brings out even more flavor as they cook.
To poach foods, slowly simmer ingredients in either water or a broth until they’re cooked thoroughly and are tender. The food retains its shape and texture with the benefit of not drying out, leaving it tender and delicious. Poaching is a great way to cook fish so it’s tender and flavorful.
If you want to stay on board with your fasting foods, batch cooking is the way to go. Batch cooking helps you organize your time so you always have healthy food and family staples on hand. It also saves you time and money because you always know exactly what you need at the grocery store, which means you make fewer trips and buy less food that you don’t use or need.
Here’s how it works: You devote one or two days a week to spending an hour or so in the kitchen preparing foods that your family eats on a regular basis. Precook as many staple or convenience foods as you can. Prepare foods like hard-boiled eggs, cut and chop veggies, precook meats, make salads, and pre- pare dips or sauces, such as guacamole. Stick the food in storage containers, label them, put them in the fridge or freezer, and you have your own personal restaurant for the week.
Schedule your batching days as a routine part of your week. When you do, cooking becomes so much less of a chore it may even be fun. After a couple of times, you get super quick, and it becomes no big deal. The more access you have to real foods, the better you’ll feel and the more you’ll get done regardless of time crunches. You can organize your way into more time and a healthier immune boosting life.
Grilling cooks food, etc
Grilling cooks food over direct heat on a grill rack above a bed of charcoal or gasheated rocks. Although grilling is certainly a warm weather favorite and the center of many fun gatherings, go easy on grilling and don’t make it your everyday cooking method.
Here’s why: When you grill food, proteins are damaged and carcinogens are produced. Evidence shows that heterocyclic amines (HCAs) produced in meat when cooked at high temperature are carcinogenic. This risk is increased when the meat is cooked well done. When you add refined oils in marinades and directly on the grill, you can suppress the immune system and increase the risks for cancer.
You can take action to minimize your exposure by using the following tips:
- Don’t use grilling as your go to cooking method: Incorporate other cooking methods mentioned in this section to your cooking repertoire.
- Ditch the processed vegetable oils: On marinades or directly on the grill, opt for saturated fats, which can withstand high heat without becoming Coconut oil and grassfed butter are great options.
- Veggie up: When you eat grilled foods, pile on the The phenols and antioxidants (phenols are healing properties from plants and antioxidants are nutrients that protect the body and can prevent cancers) in them soften the impact of the mutations caused by the grilled meats.
- Don’t overheat: Keep meat away from direct heat or let juices fall on the heat Make sure you don’t overcook or char the food, which greatly increases the carcinogens.