2023-10-25 09:10:05
The new episode of the “Sustainable Food” podcast offers us different tricks for healthy, simple, fast, balanced and sustainable cooking.
Is it possible to cook healthy and fast? Why does boiled egg sometimes turn out green? How can we avoid splashes when preparing stir-fries? How much water to use to boil rice? Are there tricks that make our task in the kitchen easier?
Laura González, head of Nutrition, Health and Wellbeing at Nestlé Spainanswers these questions in the new episode of the podcast, and offers culinary tricks to change some of our most repeated habits at home to make cooking easier and more sustainable.
Cooking tricks with eggs
Many times, we don’t know How much water exactly to cook an egg with? or for how long. Nor how to get it to peel and remove the shell better, etc… these are some questions that the nutritionist clarifies.
First of all, regarding how to open the egg, the best is use a flat surface like the kitchen counter and not the edge of the plate.
“This way we will avoid losing part of the yolk and we will make less mess,” he points out.
To prevent any pieces of shell from falling out when you break the egg, what Laura González recommends is to moisten your fingers. “If we are going to make a fried egg and we want to prevent the yolk from breaking in the pan, we have to remember that the olive oil is very hot and put the egg first in a glass, it can help us a lot,” she points out. .
“For those who love the classic fried egg recipe, I remind you that grilled or microwaved eggs, or even made with water, are also delicious and can be consumed more frequently,” he adds.
Besides, Chicken egg shell can be used as a source of calcium for the plants.
Yolk, white and hard-boiled egg
When we make recipes in which we do not need either the yolk or the white, the most important thing is do not waste any part of the foodsomething that the specialist of Nestlé promotes a lot as a sustainable habit.
“In these cases where we do not use the yolk or the white, the most important thing is to reuse it in another recipe, such as making ali-oli or adding the leftover whites to an omelette…” advises the expert.
The hard-boiled egg is another very healthy and healthy option to add to our recipes: to take away, add to cold preparations such as salad or hot such as cod in sauce.
If the egg remains of a very green color, because We have gone too far with its cooking time.
Laura González recommends controlling the cooking time very well and to do so, add the egg when the water is already boiling and leave it for 10 or 11 minutes.
In the end, eggs are a multipurpose food, with a thousand different ways to cook them and all ways of making them have their tricks.
Egg labeling tells us how the hen is raised, conservation advice, best-before date and average size. EFE/Holger hollemann
Tricks for making fried foods
That the oil is very hot is an essential point for prepare fried foods like croquettes, but however, it is not the only factor to take into account.
“In general, when preparing fried foods, the temperature and the coating are the key,” he points out.
Nutritionists recommend using coarse breadcrumbs and not cooking them all at once. “If we put too many croquettes to cook at the same time, the temperature of the oil can drop and therefore, we make the same mistake,” she says.
The expert advises don’t throw away stale bread and take advantage of it for other recipes although the easiest thing is to grate it and use it for coating.
“Croquettes can also be prepared with any ingredient and it is a very good way to minimize waste,” concludes Laura González.
Extra virgin olive oil, the great ally
“Extra virgin olive oil is the best option for several reasons: the nutritional value, the type of fatty acids and because in the end it is the oil that best withstands high temperatures,” he explains.
However, he advises that Fried foods should not be a regular element in our diet.. A good option is to let fried foods rest on a piece of paper so that the oil drains.
On the other hand, The nutritionist advises also using the oven and air fryer to prepare this type of food in a healthier way.
“Well-washed and spiced vegetables look great in the oven and air fryer,” he recommends.
A cook prepares a rice recipe/EFE/Kai Försterling
Tricks for rice
The type and quality of the rice determines its cooking and preparation. Laura González explains that even altitude influences the preparation of a dish with rice such as paella, and highlights that preparing it in the mountains is not the same as preparing it on the beach.
“The pot and the paella pan also matter, but above all know what type of rice we are going to useFor example, bomb-type rice consumes much more water than other types,” he warns.
The ideal proportion, according to the nutritionist, is one portion of rice for every two of water. In the case of pasta, the ideal is to follow the instructions of each manufacturer.
“However, one tip that always comes in handy when preparing pasta is never include oil in your cooking, especially if we are going to consume it later with some sauce,” concludes the nutritionist.
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