The worst method for cooking anything is deep-fat or high-heat
frying, especially using vegetable oils. While many healthy foods
may be lightly sautéed in butter or olive oil, deep-frying overheats
the oil and can be deadly. In addition, the high heat may destroy other
nutrients in the food itself. Meats, fish and poultry can be grilled,
roasted or cooked in their own juices with sea salt. Less oil or butter
is needed for pan-cooking meats because they often contain sufficient
fats. Additionally, most people overcook meats and destroy some of
the valuable nutrients. It’s also important to not use too-high heat for
too long. For instance when grilling a steak, remember to turn it every
minute or so to prevent the excess formation of chemicals that can be
harmful to your health. This goes for vegetables as well — if using
high heat, turn them often.
Vegetables can be steamed, stir-fried in olive oil, roasted, baked
or grilled. Cook vegetables minimally to avoid destroying vitamins
and phytonutrients — they also taste better when not overcooked. If
boiling or steaming, use as little water as possible to avoid leaching of
nutrients.
Eggs can be soft- or hard-boiled, or cooked sunny-side up, over-
easy, poached or lightly scrambled. Use low heat to avoid “tough” or
rubbery eggs.
If using oils for cooking it’s important to remember that all oils
contain varying ratios of monounsaturated, saturated and polyunsat-
urated fats. Monounsaturated and saturated fats are not sensitive to
heat, but polyunsaturated oils are very prone to oxidizing when
exposed to heat. This oxidation produces free radicals, which are
related to many health problems. Butter is one of the safest oils for
cooking, as it contains a low amount of polyunsaturated fat. Olive oil
can also be used for cooking but its polyunsaturated content is a little
higher. Another fat you may consider for cooking is coconut oil. In
addition, try lard, which contrary to popular belief may be a healthi-
er choice for cooking than butter.
Eat Raw Foods
Consuming a significant amount of fresh, raw food is very important
for optimal health. You need not be obsessed with raw food, but make
sure you’re getting some at each meal and that the majority of foods
on your menu are fresh and raw.
EAT, DRINK AND BE MERRY • 161