Cooking your own food can be a real joy. You get to customize your own ingredients, you know exactly what goes into each meal, and you get the satisfaction of a meal made just the way you like it. It’s also lovely when other people enjoy the food you make.
But did you know that how you cook your food can have a significant impact on nutrition? Frying, baking, and roasting foods means you’re relying on fats and oils that you might want to avoid. Cooking food in water, on the other hand, means that the only additive is clean, safe H2O.
Take a look at our quick guide to water-based cooking and the health benefits it can offer.
Boiling
Boiling foods is simple and healthy, and you can use this method for anything from grains and rice to eggs and veggies. Cooking food with water in this way is a great alternative to deep or shallow frying, because you don’t rely on oil or other fatty substances to cook your food. The only added ingredient is pure water, which you strain off before you enjoy your meal.
Use a simple pan and water on the stove to boil:
• Potatoes
• Green veggies
• Carrots, squash, and legumes like beans and lentils
• Eggs
• Rice
• Noodles
• Grains like bulgar wheat
• And many more
Ensure your cooking water is safe and free from contaminants by investing in a home water filtration solution. It’s easy to install an undersink reverse osmosis (RO) filtration system. RO works by forcing water through an ultra-fine membrane, so the water that comes out of your faucet is free of substances like heavy metals, organic compounds, and PFAS, also called forever chemicals.
Steaming
The downside of boiling soft foods like green vegetables is that some nutrients can leach into the water. An even healthier water-based cooking technique is steaming. You can invest in an electric steamer or one that sits over a pan of boiling water. For an even less expensive option, you can use a metal colander or strainer with a pan lid on top.
Simply clean or peel your veggies, cut them, place them in the steamer (or strainer), and cook for 5-15 minutes. The less time spent cooking, the firmer and crisper they’ll be. Steaming green veggies, especially brassicas like cabbage, also improves their retention of antioxidants and other beneficial ingredients.
You can also steam rice, dumplings, salmon, and even desserts with a suitable steamer liner.
Poaching
Another alternative to boiling is poaching. You’re still cooking food in water, but when you poach something, it’s at a gentle simmer rather than a fierce boil. This helps food retain nutrients and is suitable for softer foods that may break down when boiled at a very high temperature, such as unshelled eggs.
You can also poach food in other liquids, such as milk. Poached fish is often done with milk, which then takes on the flavor of the fish and can be used to make a rich sauce.
Poaching meats like chicken creates a very tender texture. The water removes much of the fat, so when you strain it away, your meat is leaner and lower in calories.
Stewing
One of the oldest ways to cook with water is to stew ingredients. Evidence suggests that humans have been stewing food for around 8,000 years. Boiling various foods together creates a hearty mix of flavors that’s perfect for comfort food in cold weather.
Popular stew combinations include:
• Beef and root vegetables
• Chicken and dumplings
• Chickpeas, noodles, and celery, an Italian stew called pasta e cici
• Beef and wholegrains like barley
• Seafood, sausage, and veggies in a Creole-style gumbo
Get creative and develop your own family stew recipe.
Soups
An alternative to the hearty stew is the lighter soup. With access to safe, filtered water, you can boil and then blend just about any ingredients you like to create wonderful, healthy soups.
Try combining lentils and beans with other veggies for high-protein options, or stick to traditional rich tomato-and-basil or simple chicken-and-noodle options.
Water-Based Instant Meals
Snacks throughout your day don’t have to be dry and salty. Oatmeal, ramen, and instant soups all provide an essential hydration boost, plus fiber, vitamins, minerals, and important micronutrients.
With a water dispenser that offers a multi-temperature function, you can make these quick meals even faster. The Brio 630 2-Stage Sparkling Countertop Water Dispenser, for example, provides hot water at the push of a button for instant hot drinks, oatmeal, and more. You can also use the cold still and sparkling water options to make refreshing infusions and other beverages. Staying hydrated is important, even in cold weather, and helps you remain active, healthy, and focused.
Discover more ways to enjoy safe, filtered water in your home. Browse our collections of coolers and home water filtration solutions online or contact Brio Water for more information.
