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

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)