Tuesday, January 4, 2011

Healthy Sauté Cooking Method

This cooking method is from World's Healthiest Foods website

Healthy Sauté is a cooking method that allows you to have the flavor of sautéed vegetables without using heated oils. We are particularly conscious of creating recipes that do not use heated oils as research shows that exposing oils to high heat results in the production of oxidized compounds and free radicals detrimental to your health. In our cooked recipes that include oil, it is added at the end, which, we have discovered, not only maintains the health-promoting nutrients in the oil, but actually produces a much richer flavor. For these reasons, many of our cooked recipes are made using the Healthy Sauté cooking method.

We suggest using a stainless steel pan for this cooking method. We do not recommend the use of non-stick pans because recent studies show non-stick coatings may release toxic chemicals and fumes when heated.

We usually start with onions in our Healthy Sauté because they release their own oil, allowing them to be sautéed without adding any oil. The little bit of liquid we start with gives the onions a chance to start releasing. By the time they start releasing, the liquid is usually cooked off, so you get a great sautéed flavor.

Don't worry if your onions start to stick to the pan. Just keep stirring, and when you add liquid to your pan, it will release what little is stuck to the pan. This actually adds extra flavor to your dish. If the onions look like they are burning, simply turn the heat down and continue to cook.

How To Healthy Sauté

Start your Healthy Sauté by heating 1 to 2 TBS of broth in a stainless steel skillet over medium heat. Once the broth begins to bubble, add onions and sauté stirring frequently. After the onions have cooked for about 5 minutes, you can then add other ingredients, such as garlic or fresh ginger. Once they have had a chance to cook together for just another minuteor two, add other vegetables. This method enables you to have flavorful sautéed vegetables without heating oil. For even richer flavor, toss your sautéed vegetables with a little extra virgin olive oil after removing them from the heat.

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