STIR-FRYING is considered the healthy way to fry. Food is cut into small pieces, put in a pan with a little water or oil and cooked quickly at high heat. Vitamin-rich veggies, such as broccoli and carrots, retain more nutrients, texture and color. Stir-frying does not require fat to bring out flavor.

FRYING is not an optimal way to cook, as prolonged heating can destroy nutrients. Butter and/or oil can be absorbed by food, so you ingest more fat than you think. Oil temperature is also a factor. When oil burns, it becomes toxic and free radicals are produced. When oil smokes, you should throw it away.

BOILING can leech out nutrients. The left-over water where the food is boiled may actually be better for you than the cooked food. However, some food is best boiled: mustard greens, turnip tops, collards, and similar vegetables have too strong a taste for other methods of cooking. Try boiling kale and bitter greens. The left-over water can be used for purposes such as soup stock.

MICROWAVING, though very convenient and fast, is not a good choice because some nutrients are lost. And that’s not the only issue. Animal studies indicate that immunity, cholesterol, hemoglobin, and white blood cells are adversely affected by microwaving. People who eat heavily microwaved food have a slightly higher incidence of stomach and intestinal cancers, digestive disorders, and lymphatic malfunctions. All of these are controversial and inconclusive, so more studies are needed. In the meantime, reduce intake of microwaved foods except for heating purposes.

Try treating your cooking as an art and be aware of the relationship between your food preparation and nutrients!