1. Stir-frying
Frying veg, fish, chicken or meat in a wok over a high heat – stirring constantly to avoid burning
Why it’s healthy
Cooking quickly over a high heat means veg retain their nutrients, often lost in processes such as boiling. Using just a little oil instead of the large amounts used in shallow or deep frying keeps total fat to a minimum.
HFG know-how
Don’t overcrowd the pan; better to cook in batches, to keep veg tender-crisp.
Food writer Ching-He Huang says: ‘Stir-frying makes dishes taste delicious. Some woks come with a steamer rack and a lid, so you can also use it to steam fish and vegetables without using any oil at all.’
2. En papillote steaming
Cooking fish and veg in baking paper parcels in the oven
Why it’s healthy
The food steams in its own flavours, so there’s no need for salt. Steaming, like stir-frying, also helps to retain nutrients. Use fresh instead of frozen fish – frozen will dilute any added flavours as it thaws. Add lots of herbs and citrus ingredients to make the finished dish as tender and tasty as possible.
Award-winning chef and food writer Mitch Tonks says: ‘Team brill with leeks, salmon with fennel or bream with fresh tomatoes. Or wrap up clams, fresh tomatoes and a handful of cooked spaghetti, then steam in the oven for a fabulous, healthy meal.’