Heartburn-Friendly Cooking Techniques
Did you know that certain cooking techniques can contribute to heartburn symptoms?
To minimize heartburn episodes, prepare food using as little fat as possible. Foods cooked in oil or butter tend to linger in the stomach and are likely to cause digestive problems. Preferred cooking methods include roasting, baking, broiling, poaching or steaming, all of which decrease the amount of fat, but maintain a dish’s flavor. To cook food quickly with little or no added fat, use a microwave, pressure cooker or wok.
It’s wise to avoid frying, deep-frying, and sautéing whenever possible. In lieu of frying or sautéing, try steaming vegetables, seafood or poultry using broths, juices, water, wine or dry vermouth. This can be done on top of the stove or in the microwave in a covered container. With some foods like chicken or potatoes, roasting achieves an effect and flavor similar to deep-frying. This glossary of cooking terms will serve as a reference to better, healthier food preparation techniques.
Bake – a method of dry-heat cooking done in an oven. Pans may be covered or uncovered. When applied to meat, fish, or poultry the term roasting is used.
Barbecue – a method of dry-heat cooking where foods are roasted over coals, under a flame, or in an electric unit. Foods are generally basted (moistened) with a seasoned mixture or sauce, during cooking.
Boil – a moist-heat method where food is cooked in water, or other liquid, at or above boiling (212° F).
Braise – a moist-heat method where food is cooked in a small amount of liquid, over low heat (may also be done in the oven).
Broil – a dry-heat method where food is cooked directly under a heating element.
Grill – a dry-heat method where food is cooked directly over hot coals or heating element.
Microwave – high-frequency energy which is converted into heat when it is absorbed by food; these energy waves are especially attracted to water, liquid, sugar, and fat in foods, and cook more quickly than most other methods.
Pan-Fry – a dry-heat method where food is cooked over high heat with little or no fat (preparation starts with cold skillet, and any accumulated fat is poured off during cooking).
Poach – a moist-heat method where food is cooked over low heat in liquid.
Pressure Cook – a moist-heat method where food is cooked in a special air-tight, covered pan which creates pressure and steam to cook foods more quickly than most other methods.
Roast – a dry-heat method done (uncovered) in an oven; generally refers to meats, poultry, fish and vegetables.
Stir-Fry – a Chinese method of cooking food over high heat, with a small amount of fat (oil), stirring constantly.
Steam – a moist-heat method where foods are placed on a rack or special piece of steaming equipment over boiling water, or in a covered pan with boiling water.
Exercise – Exercise aids in your digestion and it really contributes to overall good health.
For more recipes, you can check out the Recipes Section of this Blog.
[Source: National Heart Burn Alliance ]
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