Almost as important as the foods you
choose is the methods you use to cook
them. The cooking methods favored by
the Mediterranean people maximize
flavor and freshness without adding
unnecessary fats and calories.
As you might imagine, deep-frying is
out. Deep-frying generally involves fats
such as vegetable or peanut oils, which
shouldn’t be in your house if you’re
going for good health. Don’t worry; you
have loads of other options.
Roasting, baking, broiling, sautéing,
grilling and steaming are all great
methods to cook your food beautifully
and healthfully.
Roasting and grilling are the favorite
means by which the Mediterranean
people prepare most meats, fish and
vegetables. Steaming is another option
for veggies and fish, but roasting brings
out a great deal of flavor that you’ll miss
with steaming.
Stews and soups are also popular
choices, and they allow busy cooks to
prepare hearty, delicious meals with
very little time spent in the kitchen.
Avoid boiling or simmering poultry and
vegetables unless you’ll be using the
broth (strained of any fats) for stock,
soup or a sauce. Most nutrients and
flavor are lost in the water and limp,
watery veggies are what makes kids
(and adults) think they’re so boring.
Sautéing is great for foods that require
minimal cooking time, such as
mushrooms, leafy vegetables and some
shellfish. The high heat and quick
cooking locks in color and flavor.
The Fast Way to Fabulous Veggies
Here’s a simple way to roast most any
vegetable, from asparagus to zucchini
to carrots:
Trim or peel the veggies as needed.
Line a baking sheet or dish with foil
and add a quarter-sized portion of
olive oil. Dump in the veggies and mix
them with your clean hands until they
are well coated. Rub the oil into the
backs of your hands before rinsing and
then add salt, pepper and any other
seasonings. Roast the required time
(usually 10-30 minutes depending on
the vegetable and the size of the
pieces), place into a serving dish or
your plate and then throw away the
foil.
You’ll have amazingly sweet, perfectly
caramelized veggies, younger, softer
hands and no pan to wash. For a busy
cook, it doesn’t get much cooler than
that.
