In addition to the ingredients that are used, the way that food is cooked can also have an impact on its nutritional value.
Choosing the right kind of equipment and making simple swaps to cooking methods can give a health-promoting spin to traditional menu items by minimising added fats, preserving nutrients, and can sometimes even save on time spent cooking. Here are 3 quick tips for using healthier cooking methods.
Tip 1: Swap the fryer or BBQ for…
An oven or air fryer
Use an oven or air fryer to cook lean meats such as chicken breast or burger patties. By cooking these items in an oven or air fryer, you can reduce the amount of oil used. Air fryers tend to heat up quickly, meaning that it is also quicker to cook, saving you both money and time. An oven or air fryer can also be used as an alternative to cook items such as hot chips, chicken nuggets, and patties – which is what Tweed Netball Association do!
A steamer
Use a steamer to cook foods such as fish or corn on the cob. Steaming is an effective method for preserving the nutrients in food. Steaming doesn’t require any added oil and can preserve natural flavours, making it a healthy way to enjoy a range of foods.
Tip 2: Limit excessive amounts of oil by using…
Non-stick cookware
Non-stick pans and the use of baking paper or silicone mats to line baking trays can reduce the need to add extra oil or butter.
Spray oils
Using oil sprays can help to reduce the amount of oil used when cooking.
Tip 3: Get creative with your menu!
There are many ways to use healthier cooking methods to boost your menu with nutritious food options. Get creative with your menu and trial some new menu items using healthier cooking methods, such as:
Oven-baked
- Pita bread pizzas
- Fruit or vegetable-based muffins or slices
Slow cooker
- Vegetarian or lean meat chilli
- Pulled chicken or pork fajitas with vegetables
- Vegetable soup
Blenders
- Fruit smoothies or slushies with no added sugar
- Fruit and/or yogurt-based sorbet
For more resources to help make healthy changes to your club and to see how Tweed Netball Association did it, visit A Better Choice Sport and Recreation.