Simple LAL-D friendly cooking methods


Healthy Sauté
- Heat some vegetable stock in a sauté or frying pan
- When stock begins to steam add the vegetables
- Cover if required
- Cook until vegetables are al dente
Steaming
- Fill bottom of steamer with 3cms of water and bring to boil
- Add vegetables to steamer basket
- Cover steamer & cook until vegetables are al dente
- You can use a stainless-steel steamer over a saucepan with a saucepan lid, but best results with a proper steamer
Rapid Boiling
- Fill a saucepan 3/4 full of water & bring to boil
- Add vegetables and leave uncovered
- Cook until vegetables are al dente
- Drain and serve
Poaching
- Take a frying or sauté pan and put about 3 cms of cold water in base
- Add the vegetables and cook for about 5 minutes
- Place fish fillets on top of vegetables & cover.
- Cook until fish is cooked through
Grilling
- Is another great way to cook without adding fat
- Place a stainless-steel sauté pan under a grill on high
- When pan is very hot – about 10 minutes – add the meat or fish and cook until done to your taste

Cèlia Rodríguez-Borjabad
Written by Cèlia Rodríguez-Borjabad a Registered Dietitian Nutritionist at Vascular Medicine and Metabolism Unit. University Hospital "Sant Joan". Rovira i Virgili University. IISPV. CIBERDEM. Reus (Spain)