How you cook your food can be just as important as what you cook.

Healthy cooking doesn’t have to be complicated or boring. Go beyond steaming and add these simple cooking techniques to your culinary repertoire.

Blanching
Blanching is a fast way to cook cruciferous and starchy vegetables such as broccoli, cauliflower or potatoes while retaining their nutrients.

Grilling
Grilling can take the place of pan-frying, which can add extra calories to your meal. Grill lean cuts of steak or place fish with lemon slices and fresh herbs in tinfoil packets for a flavorful and calorie-conscious entrée. When grilling produce, the less time fruits and vegetables stay on the grill, the more nutrients are retained.

Roasting
Roasting is a great alternative to frying savory vegetables and proteins. Roasting typically brings out the natural sweetness in most veggies without losing nutrients. Cut up chunks of potatoes, onions and fennel in a roasting pan alongside Italian sausages or skinless chicken breast and then cook for 30 minutes at 425 degrees Fahrenheit.

Condiment Conundrum
Don’t let your healthy cooking techniques be for naught — watch out for these calorie-boosting condiments.
• Dips and dressings can pack a punch, especially if they are cream-based. Always serve these items on the side, or substitute healthier oils or yogurt for mayonnaise.
• Pickles, while crisp and delicious, can add extra salt to your plate. The same goes for any other briny vegetables. Try making low-sodium pickles at home or look for reduced-sodium versions at the grocery store.
• Sauces, from gravies to compotes, can add extra fat, sodium and sugar to your meal. Use sparingly.
• Ketchup isn’t high in calories but adds a lot of sugar and sodium you probably aren’t expecting. Each tablespoon of this common condiment packs nearly 3½ grams of sugar and 167 milligrams of sodium — with little nutritional value.

Struggling with your nutritional needs? Talk with your doctor about how to get your diet back on track. If you don’t have a physician, Gateway Medical Group is here to help. All of our convenient family practice locations are accepting new patients. Give us a call at 931-502-3800 or visit GatewayMedicalGroup.com. Same- and next-day appointments are often available. Patients of all ages welcome! We accept most insurance plans including Medicare and Medicaid.

This publication in no way seeks to diagnose or treat illness or to serve as a substitute for professional medical care.