Alright, I want to condition for the report, I am not a dietitian, a nutritionist or any form of professional medical expert.

But I am a really-experienced chef with additional than 50 a long time of cooking practical experience. So, what does that all suggest? As a chef, it is essential I hold up with all the latest tendencies, weight loss plans, new substances, food items preparation tactics, kitchen area tools, science and how foodstuff respond with each other, storage and sanitation techniques.

When I was with Volusia County University District, I worked in the Pupil Diet Section where I collaborated with a registered certified dietitian, Evelyn Klironomos. Collectively we introduced balanced cooking demos to quite a few colleges, learners, university workers members and state conferences for just about 20 many years.

It was fantastic, and I figured out a great offer from Evelyn. The expertise was amazing. She would appear up with the suggestions for great well being, and I would occur up with the cooking approach that would do the job. We both recognized and highly regarded our roles and how to make it a good mastering working experience.

In working alongside one another all those people years, I located she was quite experienced in the science of good health, but cooking system she would go away to me. I certainly miss out on those people times.

Now, yrs later, I am becoming asked to do healthier cooking demos for hospitals and businesses that want to provide their workers information on eating much healthier. The world-wide-web has opened the doorway for a lot of people to down load healthier recipes, but in examining these recipes I discover the cooking approaches just really do not work nicely, or not ample information and facts is offered.

Initially, what cooking techniques are the healthiest and most effective to use? The best way to put together foods is one particular that calls for the least quantity of oil. By utilizing diverse cooking techniques, you can deliver out diverse flavors in your meals and retain vitamins. Air-frying is more healthy than deep frying or pan frying.

Oven baked food items are straightforward to get ready and preserve nutrition. The flavors of the protein and the vegetables are retained and increased by roasting. Roasting greens is ordinarily performed on high heat (for about 20 minutes) with a spritz of olive oil or rooster stock. The flavors of the protein and the veggies are retained and increased by roasting.

Steaming ordinarily necessitates a steamer, a vessel with perforated holes. The advantage of steaming is there is little decline of vitamins and minerals. Lack of taste is often a complaint. Including herbs and spices to the water is a good way to conquer that trouble.

Stir-frying works by using substantial warmth, so the foods cooks speedily. Vegetables and protein go in a wok with really little oil. Owing to the speedy cooking, veggies maintain their nutrients, taste and shade. If you don’t own a wok, now is great a time to get a person.

So, the strategy is to use high heat and quick cooking time for the most effective final results in maintaining the dietary value of the food stuff. Below is a recipe to try out your new wok!

Thai Basil Stir Fry


½ cup chicken stock

1½ tablespoon fish sauce

2 teaspoons soy sauce

1 teaspoon sugar

1½ tablespoons canola oil

3 cloves garlic, minced

2 scallions, minced

1 pound shrimp, peeled and deveined or 1 pound hen, pork or beef, thinly sliced

2-3 cups diced greens (zucchini, summer squash, onions and/or peppers)

1 bunch refreshing basil leaves


Blend the inventory, fish sauce, soy sauce and sugar in a little bowl, and stir until the sugar dissolves.

Just right before serving, heat a wok above higher heat. Swirl in the oil. Include the garlic, scallions and cook dinner for 15 seconds or until eventually fragrant, but not brown. Increase the shrimp and greens, and stir-fry for 1-2 minutes.

Increase the sauce and most of the basil leaves, and simmer for 1 to 2 minutes, or until the major component is cooked and the greens are tender-crisp. Suitable the seasoning, incorporating fish sauce as important. Garnish the dish with the remaining basil leaves.

Serves 4.

Costa Magoulas is dean of the Mori Hosseini University of Hospitality and Culinary Management at Daytona Condition Faculty. Make contact with him at (386) 506-3578 or [email protected].

By Taba