There are two perspectives from which we can view how to
cook healthy foods. One refers to cooking healthy foods made
up of healthy ingredients and the other is about the healthy
methods by which food can be prepared. Healthy cooking
really involves both perspectives and it would be
interesting to take a quick look at both of them.
Healthy cooking is really all about cooking healthy foods
in a healthy fashion so that the end result continues to
remain healthy rather than ceasing to be healthy.
Overcooking healthy foods is the surest way to ensure that
the foods cease to be healthy. Vegetables for example, often
bear the brunt of our over-zealous efforts to cook healthy
food. Take Brussels sprouts or broccoli, and imagine in your
mind’s eye the vivid green colors, which by the way
represent the vegetable’s nutritional value. Excessive
boiling will make the vegetables lose color, which
translates to the vegetables losing their nutritional value and texture. All of the goodness of the vegetables actually
ends up being poured down the kitchen sink when we boil them.
Finally, over boiling vegetables will only put the family
off eating so unappetizing a dish.
The other extreme of over-cooking is under-cooking and the
result will be foods that can end up harming the person.
Take meats like pork that need to be thoroughly cooked to
kill all the harmful bacteria in them. Lightly frying pork
chops in a pan will not do any good. Then you have pulses
like kidney beans that can cause an awful lot of digestive
problems when undercooked. It is always possible to find
the right cooking times in either a good cookbook or online
at reliable foodie websites.

Saturated fats can be a killer and using the least possible
amount is always the best approach. Try to substitute them
for vegetable based oils, olive oil or canola oil. Try to
poach, grill, steam or bake foods as often as possible.
Avoid any kind of deep frying and also shallow frying – avoid
frying foods in oil. By abiding by these suggestions, it
means healthy cardiovascular systems for the whole family.
For many people the very thought of healthy cooking is
anathema because they conjure up images of uninspiring
dishes that are bland and taste like cardboard. A little
effort and imagination will go a long way in ensuring true
healthy cooking in your kitchen.

A successful kitchen not only depends on the cook, but the
tools used to prepare meals. In the interests of helping
people prepare healthy meals that translate to healthy
lifestyles, we will explore some of the essential kitchen
gadgets available on the market. Having great kitchen tools also means faster and easier food preparation, so let’s get started.

The following ideas for ‘must have’ kitchen gadgets will
help even newbie cooks get oriented faster with the kitchen
and all it should hold. Favorite gadgets are really a matter
of personal choice, so while it is good to know what other
people use in their kitchens, you need to decide based on
usage, what you want to have in your own kitchen.
• Very good quality knives and a chopping block are vital
for any kitchen. If you don’t have a chopping block set in
your kitchen island then buy a block or a few different sized
chopping boards. You can buy a set of knives either set in
a block or individually. Victorinox or Wüsthof are a very
good brand, but pricey. You need to consider buying knives
as an investment. You will need a chef’s knife, paring
knife, cleaver and fillet knife. Make sure to get a knife
sharpening block while you are at it. From personal
experience not all the electronic sharpeners work as well
as the block.

• Skillets are very handy for frying and you will
probably use one almost daily – get them in different sizes.
• Measure jars for measuring different liquids, flours
and grains; Pyrex for example has some very handy glass jars
marked with different liquid and other measurements.

Steamer basket for quick steaming of vegetables.

If you do a lot of cooking for a large family including
baking breads and cakes, you may want to consider investing
in a weighing scale. You can get one that weighs quantities
and provides nutritional content analysis.
• A gas or charcoal grill is a handy gadget because
healthy cooking is all about grilling food rather than
frying it.
• Non-stick cooking dishes in different sizes.
• Other gadgets may include stuff such as an apple corer,
egg slicer, grater and spatulas among others.
• Most people cannot survive without a microwave oven.

You may also want to have an electric kettle handy for making
water hot quickly when cooking.
* A slow cooker is also a good tool for healthy cooking.
Whatever you choose, it should help you in the quest for
healthier meals.