Healthy Weight Loss — Without DietingHealthiest Foodsbook and the recipes included in this e-book, will
ensure you’ll enjoy great tasting foods that will provide you with
great nutrition.
In addition to preserving nutrients during cooking it’s important to
cook foods using methods that don’t create harmful compounds. For
example, cooking with oil can oxidize their fats and cause lipid per-
oxidation products that can cause problems in the body and increasethe
risk of atherosclerosis. Instead of cooking with oil, I have come up
with a healthy cooking method called Healthy Sauté that uses veg-
etable or chicken broth.
Healthy Sauté is a very special way of preparing foods because it
has the benefits of three methods in one. It is a sauté that uses veg-
etableor chicken broth in place of heated oils; I am particularly con-
scious of creating recipes that do not use heated oils because they
can potentially have negative effects on your health. It is like stir-fry
because it brings out the robust flavor of foods but cooks them at a
lower temperature. It is like steaming because there is enough mois-
ture to soften the cellulose and hemicellulose, which aids di-
gestibility. Healthy Sauté requires just a small amount of liquid to
make the vegetables moist and tender. Vegetables such as cauli-
flower andasparagus, which only require a small amount of liquid
to tenderize them, are especially good candidates for Healthy Sauté
because steaming and boiling will dilute their flavor.
Healthy Sauté, Step-by-Step
- Heat 3-5 tablespoons broth in a stainless steel skillet.
- When broth begins to steam, add vegetables.
- Cover if necessary and sauté for recommended period of
time.
In addition to reducing your exposure to oxidized oils, there is another
great benefit of Healthy Sauté inherently important to healthy weight
loss—the reduced consumption of calories. Just think...typicallyyou
may use a few tablespoons of oil when you sauté vegetables. All you
are really getting from the oil is the texture and oftentimes you don’t
really get much flavor. But two tablespoons of oil can add more than