Heart-healthy cooking tips

Steaming is one of the easiest ways to cook vegetables. Place a steam basket over a saucepan of boiling water then fill the steam basket with fresh or frozen vegetables. Cover with a lid and let your vegetables steam for a few minutes until tender. You can also steam vegetables in the microwave, by placing in a microwave safe container with a little water, cover and steam as above.

Perfect for delicate foods like eggs, fish, or fruit. Poach them gently by submerging them into gentle simmering water with added herbs or spices for flavour. Poaching is not the same as boiling, so be sure to maintain a low heat.

Stir- frying is a healthy, quick cooking method that’s easy to master and adapt, based on the ingredients you have in your fridge and pantry. For example, stir-fry plenty of vegetables in a frying pan on high heat using a small amount of olive, canola, sunflower, soybean or peanut oil. Top it up with a splash of water as you cook.

Roasting is an easy and delicious way to cook foods like lean meats and vegetables. Roast lean meats by placing in roasting pan with a rack. Add 1 to 2 cm of water to the bottom of the pan, and herbs for extra flavour. For vegetables, place on a lined baking tray with a small drizzle of olive oil and plenty of herbs and spices. Substitute deep-frying with roasting in the oven on a lined tray or grill tray.

This is a convenient method of cooking meats at a low temperature, generally for a longer time. Trim the fat off the meat before putting it in a casserole dish with some vegetables and legumes.

Heart-healthy cooking doesn’t have to be complicated. With small food swaps and simple cooking methods, you can prepare meals that are both delicious and good for your heart.