Taken from the book
(The Food Doctor by Vicki Edgson & Ian Marber)
STEAMING
Steaming foods is perhaps the most efficient way of preserving their nutrient content. Usually in steaming I will take the pot's top and fill it just below the rim and pour it into my pot of veggies. Add lemon juice, ginger or fragrant herbs to enhance.
STIR-FRYING
While stir-frying foods in a wok is always seen as the healthy alternative to deep or shallow frying, it is nonetheless still frying. Nutrients may be lost and fats are chemically altered.
If the food is cooked quickly and moved around all the time, damage is minimized.
Try adding a tablespoon of water and one of soy sauce to the oil (olive) as it heats. The liquid will stop the oil from burning, and as it evaporates it will provide some steam to help cook the food.
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