To get the most out of your meals, it’s not just the ingredients you choose, but the way you prepare them that matters. Use the following tips to maximize the nutritional benefits of foods, and to help minimize the potential harm from improper cooking methods.
- Use a steamer. Steaming can retain nutrients better than other methods, such as boiling.
- Use marinades. Marinating meats (particularly chicken) may reduce the formation of heterocyclic amines (HCAs), which evidence shows may be carcinogenic. Garlic, rosemary, ginger and turmeric are all healthful spices to include in marinades.
- Use a slow cooker. What you put in – fresh vegetables, lean proteins – is a big part of what makes a healthful meal, but the lower temperatures slow cookers use may help preserve nutrients that are otherwise lost when food is cooked rapidly at high heat.
- When grilling, pre-cook meats on the stove or in the oven, and finish them off on the grill. Less time on the grill means fewer carcinogens in your meats.
Don’t miss next Saturday’s Tip when we discuss some unhealthy cooking techniques.
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Cooking for a Healthy Diet
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