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Cooking techniques

Eating great isn’t just about choosing the most advantageous fixings – how you cook them is similarly as vital, says Nutritionist Bronwen King.

Numerous a solid dish has lost its way between the storeroom and the plate. A sprinkle of oil here, a dash of salt there, and before you know it your once-sound feast has changed into a not really solid (or out and out terrible for-you!) one. Obviously, a sound supper begins with solid fixings: lean meat, angle, vegetables, organic product, low-fat dairy, nuts, seeds and vegetables. However, they should be cooked in a way that keeps up or upgrades their dietary esteem.

Utilize the accompanying strategies to benefit as much as possible from your crisp fixings and you’ll have a dinner that ticks all the privilege boxes.


Great to use for

Vegetables like zucchini, leeks, carrots, Brussels sprouts, asparagus and especially brassicas, for example, broccoli, cauliflower and cabbage

Fish, mussels and other shellfish

Vegetable or lean meat-filled dumplings

Steaming is a basic procedure that you can do either on the stovetop or in the microwave. On the stove, steaming includes cooking nourishment in a punctured wicker container or steamer skillet over bubbling water (or other fluid). Microwave steaming includes warming the water atoms in the sustenance (and any additional fluid) so they transform into steam to cook the nourishment. Favorable position of microwave steaming is the speedy cooking time – which implies you lose a negligible measure of supplements (the more you cook vegetables, the more supplements are lost).

Why is it sound?

Steaming for the most part just includes water and warmth, so there is no additional fat or kilojoules. Also, since there is minimal fluid included, the supplements in the nourishment don’t filter out into the cooking water.

Be careful with

Over-steaming, as this can separate the surface of nourishment and influence its shading, taste, appearance – and in particular, its dietary esteem. On the off chance that you steam your nourishment (especially veg) until it winds up plainly soft, you lose an entire host of supplements. The trap is to steam vegies for just a couple of minutes – so they are splendidly hued and delicate fresh. When steaming fish, it ought to be quite recently cooked through.

For immaculate steaming every time

Outfit yourself with an appropriately measured steamer pot or potentially secured microwave dish.

Guarantee you have enough cooking fluid in the base of your pot with the goal that it doesn’t bubble dry; this will anticipate ‘smoked vegetables’.

Watch your sustenance intently to guarantee it doesn’t overcook.

Your nourishment ought to be ‘daintily steamed’ – still somewhat crunchy and the shading, shape, taste and supplement esteem is held.


Great to use for

Chicken, angle

Stone natural product, pears and apples

Poaching includes tenderly stewing nourishment in water or a flavorsome fluid – like decreased salt stock, wine, vinegar or juice – until it is cooked through.

Why is it solid?

When you’re poaching nourishment in water, you aren’t including kilojoules or fat. In the event that you plan to utilize the poaching fluid as a sauce or stock, make sure to utilize decreased salt or lessened sugar fluids, or weaken them with water.

Be careful with

Utilizing exceptionally salty or sweetened fluids – they can coax fluid out of the nourishment, making it dry, and draining sustenances of their taste and supplements. Additionally, utilizing that sweet or salty fluid as a major aspect of your dish can altogether expand your sodium or sugar admission.

For flawless poaching each time

Convey your poaching fluid to a stew, include meat or foods grown from the ground until it’s delicate, however not overcooked. To add more flavor to meat, have a go at consolidating white wine with a little diminished salt stock.

When poaching organic product, utilize natural product that is practically overripe to lessen the measure of sugar you have to include, and improve the flavor with natural product juice, vanilla cases or wine.

Blend fricasseeing

Great to use for

Lean, delicate cuts of meats, for example, hamburger, sheep back strap, pork filet, chicken bosom or kangaroo steak

Prawns, calamari, firm white fish


Vegetables cut into little pieces

This mainstream cooking technique includes rapidly cooking meat and additionally vegetables in a wok or skillet over high warmth.

Why is it solid?

Blend singing requires just a shower of oil, which keeps the additional fat and kilojoule check low. Since vegetables are cooked for only a couple of minutes, they hold their supplements and also their surface, flavor and shading.

Be careful with

Utilizing excessively oil – splash oil is the best alternative. In the event that you require more fluid, include a little water or decreased salt stock.

Overcooking meat and veg, as they for the most part just need a couple of minutes to cook, particularly when they’re meagerly cut. On the off chance that utilizing vegetables that take a while to cook, (for example, cauliflower and broccoli), steam them softly first.

Include the vegies that will take the longest to cook first, (for example, broccoli and carrots) at that point include the vegies that don’t take as long to cook (onion, capsicum and mushrooms).

For immaculate mix searing each time

Utilize a non-stick container or wok which holds warm well, softly shower with oil and place over high warmth before including meat and additionally vegetables.

Panfry meat or tofu first and expel from the wok before including vegetables. Include flavors or sauce(s) to the almost cooked vegetables, at that point restore the meat or tofu to the container and cook for a couple of minutes longer to complete the process of cooking.

Flame broiling and grilling

Great to use for

Lean, delicate cuts of meat, for example, hamburger steak, sheep cleaves and pork slashes

Skinless chicken bosoms and thighs, kebabs, lean frankfurters

Vegetable cuts/lumps like eggplant, capsicums, zucchini and tomatoes

Entire corn cobs

Organic products like divided nectarines, peaches, mangoes or bananas

Flame broiling includes cooking meat, vegetables or potentially fish under direct warmth, while grilling includes cooking over direct warmth.

Why is it sound?

Cooking nourishments rapidly over or under high warmth amplifies enhance and maintains a strategic distance from real supplement misfortune. Both techniques require including almost no (assuming any) fat, which keeps the kilojoule and fat admission down.

Be careful with

Flame broiling meats without enabling the fat to deplete away. This basically shallow-fries the meat, which can prompt a higher fat utilization.

Excessively roasting your sustenance. While many individuals like the taste, late reviews have connected overwhelming singing to an expanded danger of malignancy because of the higher nitrate content. While the odd roasted hotdog, steak or capsicum shouldn’t be a reason for concern, on the off chance that you grill or barbecue routinely you have to abstain from burning sustenance over and over again.