Mastering the Kitchen: A Guide to Healthy Home Cooking

A Guide to Healthy Home Cooking

Summary:

The way you cook at home can be a powerful tool for your health. This guide will walk you through the key considerations for cooking healthy, delicious meals; from choosing the right oils and ingredients to using cooking methods that preserve nutrients, we’ll cover what to look for and what to avoid in your pantry and kitchen.

What We Know

Taking control of your home cooking means mastering the details. It's about more than just making a meal; it's about making conscious choices with every step, from the moment you select an ingredient to the minute it's on your plate.

Oils: The Good, the Bad, and the Smoke Point

Choosing the right oil is about more than flavor; it's about its "smoke point"—the temperature at which it breaks down and can create harmful compounds [1].

Oils to use: For low to medium-heat cooking, opt for extra virgin olive oil, which is rich in monounsaturated fats and antioxidants [2]. For high-heat cooking, avocado oil is an excellent choice with a high smoke point (around 520°F).
Oils to be wary of: Highly processed vegetable, canola, corn, and soybean oils are high in omega-6 fatty acids, which can contribute to inflammation in excess.
Alternatives to oil: For baking, use applesauce or mashed bananas. For sautéing, a splash of broth or water can prevent sticking.

Fresh vs. Frozen vs. Canned: The Real Story

While fresh is great, the nutritional value of your produce can be a complex topic.

Frozen: Frozen produce is often flash-frozen at its peak ripeness, locking in nutrients [3]. It's a convenient, affordable, and often more nutritious option than "fresh" produce that has traveled a long distance. The "fresh" counter at the store is also often frozen for transit and then thawed and put out for display.
Canned: Canned foods are a great option for convenience, but they often contain excess salt [4]. Always look for "no salt added" or "low sodium" versions, and remember to rinse them to remove some of the sodium.

Seasoning and Sauces: The Hidden Culprits

Many pre-made seasonings and sauces contain a hidden cocktail of ingredients you might not want.

Seasoning and their salt levels: Pre-made spice blends often list salt as a primary ingredient. Making your own blends with herbs and salt-free spices allows you to control sodium levels, which is a key factor in preventing cardiovascular disease [5].
- Morton and Bassett offers salt free seasonings so you can add in as much or little salt as your diet requires when it comes time to cook.
Sauces and their additives/preservatives: Jarred sauces and dressings are convenient but can be loaded with hidden sugars, preservatives, and questionable additives like xanthan gum [8]. Making your own sauces at home is the best way to ensure a clean ingredient list.
- Some brands that offer preservative/additive free sauces include: Dried & True (our brand), Siete, Rao's, Chosen Foods and Primal Kitchen.

Cooking Methods and Nutrient Loss

How you cook your food has a significant effect on its nutritional value. The general rule is that the less heat and water used, and the shorter the cooking time, the more nutrients are retained [6].

Cooking methods and nutrient loss: Steaming and microwaving are excellent methods for retaining nutrients because they use minimal water and cook food quickly. Boiling, on the other hand, can cause water-soluble vitamins to leach out.
Cooking time and nutrient retention: Shorter cooking times are generally better for nutrient retention.
Charring: That delicious char on grilled foods is a result of a chemical process that can create harmful, cancer-causing compounds known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) [7]. We all love a good char but just be careful how you get there.

Why It’s Important

By being mindful of your ingredients and cooking techniques, you can make a consistent, positive impact on your health. Taking a few extra minutes to read a label or make a simple sauce from scratch empowers you to reduce your intake of excess sugar, sodium, and preservatives, which can disrupt your gut health and contribute to chronic disease. This approach transforms the simple act of cooking into a powerful tool for wellness. A true guide to healthy home cooking and a balanced life.

Avoid or Accept?

Avoid or accept what? Well, the answer is to avoid the easy route when cooking but accept everything that is a natural whole food. You should still enjoy your favorite dishes, but become more aware of what’s in your food and make daily choices that support your health. Avoid cooking with highly processed oils at high temperatures, avoid pre-made sauces with long lists of additives, and avoid charring your food. Accept the frozen fish, meat, veggies but avoid the frozen premade meals and snacks. Lastly, making your own seasoning blends or sauces can be fun and easy, just prep for the week and it'll save time when it comes to making dinner. Remember, simple cooking methods can yield delicious and nutritious results while keeping your health at the forefront of your daily habits.

Learn more from the articles we used to inform this blog: