Copyright © Ministry of Health Singapore. All Rights Reserved.
Move over deep-fried food and gravies: healthier cooking methods such as stir-frying can be yummy too! Learn more about healthier food preparation methods and get some recipe ideas for your meal plans.
Love the crunch of deep-fried food and the richness of gravies and stews? You're favourite crispy
ayam penyet is probably high in fat and calories, and the thick curry sauce ladled over the rice is likely high in fat and salt.
That's a lot of added fats, not exactly the definition of a healthy meal.
So, those of us watching our calorie, fat, salt, and sugar intake might want to limit how much deep-fried food or heavy gravy we eat. Sure, a slow cooker sounds good, but you don't have much space in your kitchen or room in your budget to get one. You're not thrilled about some of the long cooking times either.
Luckily for us food-lovers, there are many other yummy and healthier ways to cook food! You'll never have to struggle to come up with healthy meal plans again. Let's check them out.
Tap into your inner
MasterChef and experiment with healthier food preparation methods like stir-frying, baking, grilling, roasting, and steaming. These methods use a small amount of oil or no oil at all, which reduces the number of calories consumed.
Lightly oil your wok, turn the heat up to reach medium or high-heat, throw in ingredients, and start frying in a stirring motion. Stir-frying is as simple as that! You can stir-fry a wide variety of dishes, from veggie dishes like stir-fried kai lan with garlic to staples like
char brown rice
Grilling gives your food a nice smoky flavour. If you're watching your fat and calorie intake, switch gravy for grilled. Some gravies can have a lot of hidden added sugar too, so make the switch today!
Here's curry chicken without the heavy curry. Marinate chicken in a mixture of soybean oil, pepper, curry powder and garlic powder. Let the chicken soak in the marinade for a few minutes and then grill it.
Health tip: Remove visible fat to cut down on more fat and calories.
Steaming is a super simple cooking method that requires no oil and minimal effort. Steaming also helps to preserve nutrients. Just prep and season your food and let the steam do the rest! Some dishes to try:
chawanmushi (Japanese steamed egg); steamed fish in soy sauce with ginger, garlic, and chilli; home-made dumplings.
Chilli crab's heavy sauce can pile on calories. Cut calories by skipping the sauce and steaming your crab whole instead — this way, you also get to better enjoy the fresh, sweet crab meat. Spice up the dish by prepping a sambal dipping sauce, or top the crab with ginger and spring onion before steaming.
Preparing to fry, stir fry or grill? Choose oils with the Healthier Choice Symbol, for example canola oil, peanut oil, olive oil, or sunflower oil. These are lower in unhealthy fats like saturated and trans fats, and higher in unsaturated fat, which helps lower bad cholesterol levels in your blood (if used in moderation, of course). High blood cholesterol increases risk of heart disease, so give your heart a break with healthier oils.
Slashing your salt intake for health? Use herbs and spices to zhng (jazz up) your dishes! Some
spices that will work well with local dishes include garlic, chilli, ginger, turmeric, star anise, and curry powder.
Use these cooking methods and tips to whip up a nutritious and delicious dinner for your loved ones and spend some quality time with them. You've come this far on your healthy eating journey — why not share your healthy cooking tips with them so they, too, will be able to whip up healthier meals.
Need more ideas for your family feast? Check out these healthy recipes!
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
Read these next:
This article was last reviewed on
Wednesday, November 18, 2020
Benefits of Fruits: Fun Fruity Facts for Health
Eating Light At A Hawker Centre Is Possible
Getting Your Caffeine Hit
What is a Healthy Weight?
How Much Calories Do I Need A Day?
View More Programmes
Learn to get more from life with these easy-to-follow nutrition tips.
No time for home-cooked meals? Learn to dine out the healthy way with this 7-day guide.
Find out more about what makes up a comprehensive diet that fulfils all your baby’s nutrition needs at every stage of growth.
Browse Live Healthy