Eating nutritious food is not an option, it is a necessity for a healthy life. As the majority of the world’s population suffers from one or more nutritional deficiencies, it becomes even more important to ensure that your diet contains all the essential nutrients in sufficient quantities.
To have a healthy and nutritious diet, you need to prepare your meals in the healthiest way possible – by choosing healthy ingredients and cooking them in the healthiest way possible. Here are the steps to follow to cook food in a nutritious way:
Cook over medium heat:
The amount of heat at which your food is cooked is a major determinant of its nutritional results. Overcooking would not only deprive your taste buds of natural flavours, but would also destroy delicate nutrients (such as complex carbohydrates). It is therefore advisable to cook food over medium heat. It will also prevent it from burning or sticking to the bottom of the pot. Even at medium heat, most metal or ceramic (unnatural material) cooking utensils destroy delicate nutrients. Read on to find out how you can avoid this.
Wash or rinse food properly:
Different foods need to be washed differently to preserve their nutrients. In general, for most vegetables, it is recommended to wash them just before cutting them so that water-soluble nutrients remain trapped. Avoid soaking your vegetables, as this can remove essential nutrients, such as vitamin C.
Don’t overcook vegetables:
The overcooking of vegetables makes them pasty and their taste is rather bland. It is important to cook them for the right length of time so that they do not remain raw or overcooked. Overcooking also reduces their nutritional value by breaking down nutrients at the molecular level.
Always use the right cooking utensils, it makes a big difference!
Cooking utensils make a big difference to the health of your food. Most conventional metal and ceramic kitchen utensils make food unhealthy by contaminating it with reactive metal toxins and destroying nutrients by their intense heat. You can make your food much more nutritious by choosing the right cooking utensils – healthy, non-toxic clay pots. Pure clay is naturally inert and therefore does not react with food as a biochemical entity, and its unique far infrared heat keeps nutrients intact.
Steam management is another important aspect of healthy cooking. Most of the steam produced in food is made up of water-soluble nutrients. Of the 13 essential vitamins and minerals, 9 are soluble in water, which means they dissolve in water, are quickly used in the body and must be replenished every day – the body does not store them. With conventional cooking utensils, as steam constantly comes out of the pan, as well as water-soluble nutrients, cooked food remains deficient in another way.
Pure clay pots can be ergonomically designed to enjoy the benefits of nature naturally and fully, so that the rising steam touches the inner surface of the lid, condenses and falls back into the food instead of leaving the pot as with metals.
By taking care of these little things, you can ensure that you cook your food as healthy as possible and that your body receives all the nutrients it needs.
Tasty Ingredients To Cook
Did you know that chicken, as soon as it is processed, begins to dehydrate? Even the freshest chicken you buy has already started to lose water. What to do about it? Rehydrate, naturally! After cleaning the chicken and before cooking, let it rest for at least 15 minutes in cold water. This applies to whole pieces of chicken (legs, thighs, wings, breasts) as well as cut pieces of chicken meat. Discard the moisturizing water before continuing and wash the water container with soap to remove any remaining germs.
In addition, chicken meat, like most poultry, retains some game flavour. To make your chicken as tasty as possible, you must remove this trace of game. How do we do this? There are two methods I use.
The first method is to rub the chicken meat everywhere with salt and then rinse it in cold water.
The second method is to generously flood the chicken and wash it with lemon juice, then rinse it in cold water.
I usually combine these two methods: first salt, then lemon juice.
Spring onions are the germinated form of garlic. Typically found in spring farmers’ markets, the plant has a delicate taste of green onions and garlic, making it ideal for a myriad of dishes. I find that cooking spring onion pieces with grated pork yarns and crushed red pepper flakes makes an excellent side dish. Unfortunately, unless you grow your own onions, the market window for spring onions is rather short.
But, don’t worry, don’t worry. You can create a substitute at any time of the year that faithfully mimics the taste and texture of spring onions.
A green onion stem combined with two chopped garlic cloves is equivalent to a spring onion stem.
For my recipe, I prepared 6 green onions, sliced diagonally in 1 inch lengths, combined with 12 cloves of garlic, crushed and chopped, then I add ¼ cup of grated and grated cooked pork thread, and 1/8 teaspoon of crushed red pepper flakes.
Covering of aluminium foil pots
Has that ever happened to you before? You create an excellent casserole dish, possibly with a cheese filling, then cover the casserole dish with foil, sealing the edges. You put it in the oven according to the recipe. Then, when you remove the casserole from the oven and remove the foil, you find a good amount of the filling of this casserole glued on the foil?
This has happened more times than I dare to say. But I found a simple and elegant solution: Cooking spray!
Simply spray one side of the foil with vegetable spray, then make sure that the sprayed side is in contact with the pan. The vegetable coating forms a demoulding surface that the pot linings cannot stick to!