11. Steaming
Cooking fish, chicken or veg over a little gently simmering water
Why it’s healthy
Steaming maximises taste and colour without diminishing nutrients because of the indirect heating process. Unlike boiling, there’s no temptation with steaming to add salt to vegetables.
HFG know-how
If you don’t have a steamer (electric or basket), set a colander over a pan and cover with a lid to steam veg.
HFG’s Phil Mundy says: ‘I like to add robust herbs such as bay and rosemary to vegetables while they’re steaming – they release a delicate aroma and gently flavour the vegetables (discard them before serving). And for chicken and fish, try adding sliced chilli and lemon zest.’
12. Grilling
Cooking food under the heat source to give a golden, crisp finish
Why it’s healthy
The direct heat source means your food will cook quickly, helping to retain nutrients. Excess fat on meat will drip away.
HFG know-how
Marinating meat helps to keep it moist – go for a mix of lemon juice, garlic and herbs to keep the fat content down. Make sure you don’t char or burn food, as this can be harmful to health.