9. Poaching
Simmering food gently in liquid, such as water, stock or wine
Why it’s healthy
A fat-free, indirect cooking method whereby fish, chicken, veg or eggs are gently cooked in shallow, simmering liquid. The result: a delicate dish.
HFG know-how
Boost flavour by adding aromatics, such as fresh herbs or citrus juice, to the liquid. At the end of cooking, reduce the poaching liquid to make a nutrient-rich sauce.
Chef Michael Wignall says: ‘Poach lemon sole fillets, with the skin on, for about 6 min in vegetable or fish stock. This will lock in nutrients and flavour. Discard the skin after cooking – if the fish is cooked it should be easy.’
10. Spiralising
Creating ‘noodles’ and ribbons from vegetables
Why it’s healthy
It’s an easy way to get more veg into your diet and makes a lighter alternative to pasta.
HFG know-how
Choose firm produce that doesn’t contain stones or seeds – courgette, sweet potato, celeriac and the narrow end of squash are top choices.
TV presenter Davina McCall says: ‘My favourite vegetable to spiralise is courgette. I just love courgetti because it’s so similar to pasta. Before you try it, you think, “no way, it couldn’t be” – but it is! It’s filling, too, and goes with so many sauces.’