Cooking for Health

Poaching

Place the food in a container (such as a fish or egg poacher), add the poaching liquid, cover with foil or a close-fitting lid and cook in the oven or on the stove.

Poaching requires no extra fat. Eggs and fish such as salmons are popular foods for poaching.




Griddle

You sear food quickly in the hot pan on both sides to form a crust and seal in the juices. You can add fresh herbs, spices, lemon or lime juice and balsamic vinegar.


You hardly need to use any oil or fat. Foods that can be griddle include vegetables, fish, poultry and various kinds of meat.


Steaming

Put the food in a perforated pan or coriander and fit it over a pan of boiling water. Cover with a close fitting lid – the steam cooks the food. You can also use stacking can of stainless steel steamers or Chinese bamboo.


Steaming retains the nutrients in food. You can steam fish, poultry, puddings, sponges, custard and dumplings as well as vegetables.


En Papillote

Wrap foods loosely, but sealed, in greaseproof paper or foil, then bake or steam. Use moderate heat and a little liquid. No added oils or fats are used. This method keeps in the flavours, so you need just a few additions. Herbs, spices, vegetables and fruits all add flavour, also liquids such as stock, citrus juices, wine, Worcestershire and soya sauces and flavoured vinegars.

Seafood, poultry, vegetables and fruit can be cooked this way.