What we’ll cover:

• Healthier cooking methods
• How to build flavour
  How you cook food matters just as much as what you eat. Choosing the right cooking methods can save you time, money, and can help you keep in alignment with your goals.

Healthier cooking methods

Air-frying
Air fryers have become a popular method of cooking in the past few years. They work by circulating hot air to mimic frying. They can create a crispy finish using a fraction of the oil, making them a quick, low-maintenance choice for healthy meals.

Steaming
Whether you use a steamer basket and saucepan, or a microwave dish - steaming is a quick and simple way to cook foods such as vegetables, or fish. It helps to retain nutrients within the food, avoiding prolonged and direct contact with heat and water, where nutrient loss can occur.

Baking/roasting 
A large roasting tin is a kitchen essential for easy meal prep, or when cooking family portions. If you are worried about food sticking without using lots of oil, line your tray with a sheet of baking parchment.

‍Top Tip: Swap pouring oils for 100% oil spray versions (like olive, avocado or rapeseed oil) to easily manage your portion sizes.

How to build flavour

Many chefs believe there are four pillars of adding flavour when cooking, which are:

• Salt
• Acid
• Fat
• Heat

While you don’t need to be a Michelin star chef to cook at home, it can be helpful to understand how to elevate a dish if something is missing. 

Salt
To support heart health, we advise against adding extra salt unless needed. This is because the majority of our salt intake comes from pre-made food and ingredients. 

If you do need to add any during cooking, try a small pinch and taste. Stocks, sauces and pastes will likely contain added salt, so think twice before adding. Prioritise herbs and spices for extra flavour.

Fat
As well as carrying flavour, fats help the body to absorb fat soluble nutrients such as vitamins A, D, E and K. 

However, it has a high energy content so it’s important to be mindful of portions. In most dishes, no more than a tsp per portion is required. We recommend cooking with unsaturated fats such as:

• Olive oil - Extra virgin olive oil is great for dressings and drizzling, while refined olive oil is milder to cook with
• Rapeseed oil
• Avocado oil

Acid
While it is common to reach for seasoning to elevate your dish, sometimes all that is needed is a touch of acidity to add flavour. It can also be a great addition to homemade salad dressings.

Examples include:

• Fresh lemon/ lime juice
• Vinegars such as balsamic, apple cider or red/white wine 
• Fermented foods such as kimchi or sauerkraut

Heat
Adding heat doesn't require intense spice. It can be as simple as a crack of black pepper, a pinch of chilli flakes, or a small dash of English mustard or horseradish. 

Summary

Building confidence in the kitchen is all about small adjustments. Adjusting your cooking routines and balancing flavours can completely refresh your dishes. It is an easy way to make home-cooked food both delicious and satisfying, helping you stay on track with your health goals.