Do you know which cooking methods help to retain the nutrients in your food? Learn more about the 5 top healthy cooking methods, and tempt your picky eaters’ taste buds with our simple meal ideas!
Find out which cooking methods help to retain nutrients in your food!
You may be struggling to get your picky eaters to eat their food at mealtimes without tears and tantrums along the way. But most importantly, parents are also particularly concerned about the way food is cooked, as they try to make the food flavourful and nutritious for kids. There are plenty of ways to cook up juicy and flavourful food without using too much oil, salt or sauces. Here are some healthy cooking methods that you can start off with when planning meals to suit your picky eaters’ taste buds.
Boiling: no fat or oil is needed.
Boiling is one of the easiest healthy cooking methods that goes well with a wide variety of vegetables. Giving your vegetables a light boil also helps to break down the plants’ cell walls – making it easier for you to digest. To ensure that the nutrients from veggies that are boiled do not go to waste, you can use the veggie stock for a nourishing soup dish. Throw in slices of meat into the stock and serve this to your picky eaters for a balanced and nourishing dish during mealtimes.
Some picky eaters may not be fond of food that is rough in texture or ones that are too heavily seasoned. For this, you can consider steaming your food to give it a softer texture and a pleasantly mild taste. You can steam anything from veggies to fish fillets to allow them to stew in their own juices and retain all natural goodness. Simply add a touch of seasoning such as salt or a squeeze of lemon to perk up the flavour of your steamed dishes.
Poaching basically involves cooking food in a small amount of water just below boiling point. This cooking method may take slightly longer, but it is a great way to gently cook delicate food like fish and eggs to achieve a smooth texture (perfect for picky eaters who are fussy about food texture!). Plus, most kids can’t resist poached eggs served on top of a slice of wholemeal toast for breakfast.
Add a touch of fun to your grilled dishes! Skewers, anyone?
If you’re looking for a way to retain the nutrients in your food without sacrificing flavour, grilling is a great option to consider. It gives a pleasant smoky flavour to your food while keeping meats and veggies juicy and tender. This cooking method also allows you to present your everyday dishes in a fun manner for your picky little ones – think, grilled chicken chunks on a skewer.
Stir-fried dishes require a small amount of oil to allow you to get a nice sear on your meat and veggies. This method of cooking is perfect for combining pieces of bite-sized meat with thin-cut veggies like capsicum, julienned carrots and green beans for a wholesome and nutritious dish during mealtimes.
Here are some yummy recipes that you can whip up for your family meals using the 5 healthy cooking methods. Happy cooking!
This Chinese pork bone soup with vegetables is filled with the goodness of carrots, tomatoes and potatoes. Serve it with a bowl of rice, and you may find your picky little ones lapping it up – right to the last drop.
You will need:
Some kids make a fuss at the sight of fish during mealtimes, due to the unpleasant fishy smell. This dish brings out the sweetness of the fish through steaming, while condiments like the salty bean paste helps to cover up the strong fishy smell.
Poaching is one of the easiest and healthiest ways to prepare eggs, as there is no added fat. It is a great addition to salads, and having them with a slice of toast for breakfast gives kids the nourishment they need to get through the day.
These honey chicken skewers can be grilled over the pit during the holidays. They are also a perfect way to get your picky eaters to eat their meat and veggies with minimal fuss!
Pick and choose your child’s favourite veggies and give them a toss in the wok for a wholesome stir-fried dish. It’s also a super easy way to add colours to your dish!
Tips: add prawns, if desired.