Everyone could use a little help in the kitchen, and knowing a few good, healthy cooking methods is a great place to start for kids and grown-ups alike.

The great thing about these very simple cooking methods is that they are designed to minimize nutrient loss during cooking while maintaining flavor. Try using these and see what you think. If you want some simple recipes that use these cooking methods, go to The World's Healthiest Foods website.

Healthy Sauté

This method uses a small amount of broth instead of oil to sauté.  This adds flavor, keeps the calories low and lets you sauté at a LOWER temperature.  Filtered water can be used if broth is not available.  Cut vegetables into small pieces for really fast cooking time.  Vegetables should still have their bright color when cooked.  If the color fades, the vegetables are losing nutrients.

  1. Heat broth in a stainless steel skillet
  2. When the broth begins to steam, add vegetables
  3. Cover if necessary and sauté until you can poke a fork through them, usually 3-7 minutes.

Healthy Steaming

This method uses a pot with a steamer basket and lid.  After steaming, the water in the pot can definitely be used for making soup, sauces or rice.  If you want to use this method frequently, it's worth investing in a stainless steel pot with steamer basket.  You will find many other uses for it as well.

My favorite trick with a steamer pot is to cook brown rice in the main pot, then 5-7 minutes before the rice is done, place the steamer basket with chopped vegetables on top of the pot and replace the lid on the steamer basket.  When the rice is done, mix in the vegetables and you have a meal!

  1. Fill the bottom of the steamer pot with 1-2 inches of CLEAN FILTERED water and bring to a boil
  2. add vegetables to steamer basket and cover
  3. Steam until done (color is still bright and you can pierce with a fork)

Healthy Roasting

This is my favorite method because it’s simple and tasty! Just toss with just enough oil and spices to coat the vegetables or meat and roast. Don’t roast with oil above 400 degrees F (205 C) to prevent the oil from reaching its smoke point.  Healthy oil choices are coconut oil, or avocado oil.

  1. In a large bowl, toss the vegetables with enough oil to lightly coat them
  2. Add whatever spices you like--salt, pepper, oregano, dill, etc
  3. Place vegetables in a stainless steel pan with a small lip and roast for 20-30 minutes or until the vegetables are tender

Roasting is done with dry heat in an open pan in a hot oven, about 450F (232C).  Root vegetables can be roasted for about 20 minutes without oil, stirring periodically to distribute natural juices.

Quick Broil

This method requires an oven with an upper heating element and an all stainless steel skillet.  When broiling fish, the pan should be close to the heat, but chicken should be farther away so the top doesn't burn before its done.  No oil is needed.

  1. Preheat broiler on high and place an empty, all stainless steel skillet under the flame to get very hot, about 10 minutes
  2. Very carfully pull the oven shelf out enough to add the meat or fish and place the skillet back under the broiler
  3. Cook to desired doneness

Poaching

This is an easy way to cook fish and make a broth for soup or rice.

  1. Cut vegetables like onions, garlic, carrots and place in a large stainless steel skillet or pot with 4 cups of cold FILTERED water or broth and simmer for about 5 minutes
  2. Place fish pieces or fillets on top of vegetables, season as you like and cover
  3. cook for about 5 minutes, depending on thickness of fish