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Healthy cooking = Healthy eating

Healthy cooking = Healthy eating

Teresa Carles 17 March 2016

Good nutrition inevitably has to go through the kitchen. But what we eat is just as important as the way we cook it. That is why, in this post we will talk about healthy cooking , how to cook foodto preserve the nutrients as much as possible, and the advantages and disadvantages of the different types of cooking. We can have a very healthy food, for example a vegetable, but if we make it on the barbecue and "scorch" it, we will be turning it intoa carcinogenic food and therefore a toxic food for our body.

In the same way that there is no unbeatable job, nor an ideal city, there is no perfect cooking style; some keep the vitamins butthey are limiting and do not serve all foods, others are loaded with nutrients but make them tastier; you already know ... "what does not kill makes you fat!". But what is clear is that the undesirable health effects increase the longer it laststhe cooking time and the higher the temperature used for cooking, from a "healthy" point of view: less is more. Next we are going to learn the keys and secrets of each technique to be able to conserve and make the most of thes nutritional properties of each food, enjoying rich and healthy dishes while we take care of our health through the use of healthy culinary techniques, without losing sight of the organoleptic pleasure (speaking in silver and as a media would sayTV cook: rich, rich, rich ...)


One of the stars of healthy cooking. This method is suitable for almost all types of food, especially vegetables and fish. By not exceeding 100º and not immersing the food directly in water to cBy hiding it, it preserves almost all the nutrients intact, without losing the color and intensifying the flavor. It is a quick and easy method, we only need a steamer, or an accessory for steaming or a bamboo basket (which is the traditional methodthat of Asian cuisine).


The disadvantage of this type of cooking is the great loss of nutrients that occurs by remaining in the cooking water. Mainly minerals will be lostand water-soluble vitamins (A and C above all). To minimize these losses, we advise you to introduce the pieces when the water already boils and the less chopped, the better. It is also important not to use a large amount of water and cover the pot during

Nutrient losses are lower when food absorbs the cooking water, that is why foods that have a low water content, such as whole grains and legumes, are the most recommendedfor boiling.

We can take advantage of the cooking liquid, rich in soluble substances, to prepare other dishes such as soups, purees, sauces ...


Quick and convenient, the saltTeado is a technique that has gained many followers thanks to its early cooking. It is a method of cooking food cut into small pieces, at high heat and with a minimum amount of fat. This cooking technique allows to preserve the humidity,the taste and nutrients of food.

We can use this technique with any food, yes, we must follow a series of tips to obtain the highest profitability from this technique, since it is not only about introducinggo the food in the pan and wait for it to cook.

Sautéing is done with a low amount of fat. The cooking time is short so the ingredients must be chopped or small. To avoid browning on the outsideand it remains raw inside, it must be stirred constantly. In any minimally decent Asian restaurant you will see a local cook turning the wok at a devilish pace.


Unlike boiling in water, in baking, the nutrients remain and are not diluted. Among the main benefits of this appliance we find that the superficial crust that forms in ehe food due to the effect of heat is what prevents its natural nutrients from being lost, preserving all the vitamins and minerals, and achieving a juicy and tasty result.

Of course, we have to watch when we cook in the oven at more than200º since toxic substances are generated, such as heterocyclic amines.

We never have to cook food wrapped with aluminum foil, since when heated, this material oxidizes and presents toxic saltsthat go directly to the food. In short: oven yes, at 220 degrees and in silver foil, no!


We all know that frying food is not the healthiest way to cook it, but in ocAsiones there are foods that we cannot prepare anything other than in boiling oil. Who doesn't like a fried egg or who can't resist frying a little fish in Malaga? Who can say no to a vegetable tempura?

ANDThis cooking technique has several disadvantages for our health, since the fat intake is higher, since it is prepared in oils that the food absorbs and, we have to add the toxic substances that are generated when heating the oil to hightemperatures.

It is important that we always fry with olive oil, as it is more dense it withstands high temperatures better. These high temperatures are what make the oil burn and end up generating harmful toxins for the organism.mine To avoid this, the food must be fried in plenty of oil, since it will burn less and the food will cook before, avoiding exposure time and therefore oil absorption.

We would never have to reuse the aceite or extend the frying time too long.

Frying well is an art and it is a bit expensive.


They are not recommended at all. It has been shown that seared foods in exceSo they are carcinogenic, but also when cooking meat with charcoal on barbecues certain substances are released that are also toxic to our body.

This does not mean that we can never barbecue again. It is one of the planeIt is more appetizing when the good weather arrives, with family or friends. Nobody rejects an invitation to a barbecue, since it is more than a meal, it is a social event!

Of course we can enjoy a bbq, but we can't.often, much less turn it into a habit (have someone explain it to Argentines, which for them is a ritual every weekend).

We can always take some precautions to make it healthier, such as mankeep the grill or griddle clean, so that the remains are not burned and so many carcinogenic compounds are not released and try to cook at as low temperatures as possible, keeping the food as far as possible from the embers.

You already know: Eatt better, be happier, live longer !

Teresa Carles Teresa Carles began her professional career in 1979 with the opening of El Paradís, the first vegetarian restaurant in Lleida. Since then, Teresa has been a pioneer and champion of the vegetarian and healthy revolution. His restaurant Teresa CArles, to which it gives its name and essence, is the great benchmark for vegetarian cuisine in Spain. In recent years his philosophy and wisdom have spread with the opening of the Flax & Kale restaurants, Teresa's Stairway by Flax & Kale,and the launch of Flax & Kale Goods.