Plant-based culinary cooking
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." - Ann Wigmore
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Healthy Cooking Methods
Sauté without Oil
Oil-free sautéing has a number of health advantages, such as lowering calorie and fat intake, which may help with weight control and heart health. By emphasizing whole, unprocessed foods, it also encourages a healthy diet and may result in improved nutrient absorption and less inflammation.
Steaming
Steaming vegetables is a healthy, fat-free cooking method that preserves nutrients, preserves natural flavors and colors, and facilitates simpler digestion through gentle heating.
SIMMERING & BOINING
Food that is simmered takes a lot longer to cook than food that is boiled, but the depth of flavor that may be achieved makes the extra time worthwhile. Simmering a soup for hours, such stew or chili, turns it into a filling and healthy comfort dish.
Boiling occurs at 212 degrees Fahrenheit, which is the boiling point of sea level water. When the liquid underneath it churns vigorously and the surface bubbles wildly, it is a sure sign that water (or any liquid) is boiling. A healthy amount of steam should also be coming out of the pot.
To reduce and enhance a sauce, or to cook pasta and vegetables (such as kale, broccoli, carrots, or green beans), boil them. If you have ever prepared Lowcountry Boil, you would know that boiling is used to cook the shrimp, corn, and other necessary ingredients. Making bagels from scratch also requires boiling, which improves their flavor and texture and helps them brown more evenly in the oven.
ROASTING
Roasting is a dry-heat cooking method that utilizes hot air to cook food, typically in an oven or over an open flame, resulting in a browned, caramelized exterior. It's commonly used to enhancing flavors and textures. In culinary medicine, understanding and applying roasting techniques can be beneficial for promoting healthy eating habits and incorporating diverse culinary experiences into medical care.