Stir-Frying: Stir-frying quickly cooks small pieces of food in a hot pan or wok with minimal oil, preserving nutrients, color, and crunch. This method uses high heat and constant motion to ensure even cooking in minutes, reducing the loss of heat-sensitive vitamins like vitamin C. Ideal for vegetables, tofu, and lean meats, stir-frying locks in flavor and texture. Using a small amount of healthy oil—such as sesame or avocado—adds beneficial fats without excess calories. Adding garlic, ginger, and low-sodium sauces enhances taste naturally. To avoid harmful fumes, ensure good ventilation and don’t overheat the oil. When balanced with whole grains, stir-fries make complete, nutrient-rich meals that are both satisfying and supportive of long-term health.
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