Some cooking methods are guaranteed to add loads of fat to any food: Deep-fat frying is a good example.

Other cooking methods help retain vitamins and minerals and keep fat and calories to a minimum. These include roasting, baking, broiling, grilling, braising, sautéing, stir-frying and microwaving.

The idea is to stay away from any cooking method that adds fat or allows food to cook in its own fat.

Let's look for the techniques that enhance flavour and preserve nutrients instead. Be miserly when it comes to adding fat and sodium.

Sautéing

Leave it to the French to invent a cooking method this wonderful!

Sautéing comes from the French word sauter, meaning, to jump. It's a pan method that uses little or no fat.

Meat, fish, poultry or vegetables are cooked in an open skillet over high temperatures.

The food is constantly agitated or made to jump in the pan to keep it from sticking.

Recipe Tip: Try sautéing your favourite veggies in minimum oil, preferably olive oil. It is healthy and good for your heart.

Usually, diced carrots, babycorn, peas, cauliflower florets and diced cabbage make a good combination. If you are a non-vegetarian, you can add a little chicken broth and chopped chicken breast to your veggies.