OK, I would like to mention it for the record. I’m not a dietitian, a dietitian, or a medical professional of any kind.
However, I am a highly trained chef and have over 50 years of cooking experience. So what does that all mean? As a chef, it’s important for me to keep up with all the latest trends, diets, new ingredients, food processing technologies, kitchen equipment, science, and how foods react, storage and hygiene procedures.
When I was in the Volusia County School District, I worked in the Faculty of Student Nutrition and worked with Evelyn Klironomos, a registered nutritionist. Together, we have provided healthy cooking demonstrations to many schools, students, school staff, and state conferences for almost 20 years.
It was great, and I learned a lot from Evelyn. The experience was great. She came up with guidelines for health and I would have come up with a cooking technique that would work. We understood and respected our role and how to make it a good learning experience.
She was very proficient in the science of health when working with her all the time, but left the cooking technique to me. I really miss it.
A few years later, I was asked to demonstrate healthy cooking for hospitals and organizations that wanted to provide employees with information on healthy eating. The internet has opened the door for many to download healthy recipes, but reading these recipes means that cooking techniques aren’t working well or aren’t providing enough information. I understand.
First of all, what is the healthiest and best-to-use cooking method? The best way to prepare food is to require a minimal amount of oil. By using different cooking methods, you can bring out different flavors and retain nutrients in your food. Air fries are healthier than fried foods and pans.
Oven-baked foods are easy to prepare and store nutrients. The protein and vegetable flavors are preserved and enhanced by roasting. Roasting vegetables is usually done over high heat (about 20 minutes) with olive oil or chicken stock splits. The protein and vegetable flavors are preserved and enhanced by roasting.
Steaming usually requires a steamer and a container with holes. The advantage of steaming is that there is almost no loss of vitamins and minerals. Lack of taste is sometimes dissatisfied. Adding herbs and spices to water is a great way to overcome that problem.
Stir-fried foods are cooked over high heat, so they can be cooked quickly. Put vegetables and protein in a wok that is almost oil-free. With quick cooking, vegetables maintain their nutrients, flavor and color. If you don’t have a pot, now is a good time to buy one.
Therefore, the idea is to use high heat and quick cooking time to get the best results for maintaining the nutritional value of the food. Here’s a recipe for trying out your new wok!
Stir-fried Thai basil
material
Chicken stock ½ cup
1½ tbsp fish sauce
2 teaspoons of soy sauce
1 teaspoon sugar
1½ tbsp rapeseed oil
3 pieces of garlic, chopped
2 green onions, chopped
A pound of shrimp, peeled and exposed.Or a pound of chicken, pork, beef, thinly sliced
2-3 cups of diced vegetables (zucchini, summer squash, onions, peppers)
1 bunch of fresh basil leaves
direction
However, put the fish sauce, soy sauce, and sugar in a small bowl and stir until the sugar dissolves.
Just before serving, heat the wok over high heat. Turn the oil. Add garlic and green onions and cook for 15 seconds or until fragrant, but not brown. Add shrimp and vegetables and fry for 1-2 minutes.
Add the sauce and most basil leaves and simmer for 1-2 minutes, or until the ingredients are cooked and the vegetables are tender and crispy. Modify the seasoning and add fish sauce as needed. Decorate the plate with the remaining basil leaves.
Serve 4.
Costa Magoulas is the Dean of the Mori Hosseini College of Hospitality and Culinary Management at Daytona State College. (386) Contact him at 506-3578 or costa.magoulas@daytonastate.edu.
