Ask most people what is the healthiest way to cook a food and invariably the reply will be ‘to steam it’. But, as anyone who’s feasted on steamed vegies for more than three days running can attest, steamed fare can rapidly become boring. So what are the secrets to healthy, delicious, nutritious meals?

Roasting The ubiquitous roast has taken a bit of a beating in the healthy food stakes, but it is possible to roast your meal and eat it too. The trick lies in the amount of fat used. Roasts are traditionally laden with fat, which is what gives them their gorgeous crispy flavours. In order to make it healthier, choose lean cuts of meat, baste liberally with herbs and spices, inserting whole peeled garlic cloves and capsicum strips into slits made in the meat, then place on a roasting rack. Parboil your potatoes, pumpkin, sweet potatoes and carrot for 10 minutes. Remove the water from the pot and then, with the lid held firmly on, give the vegies a good shake. This ‘mashes’ them up a bit, which increases their surface area and makes for crunchy outsides. Roast in a very hot oven and then serve with peas, corn cobs and any other favourite vegetables.

Boiling Most people know how to boil a pot of water, so this cooking method is a firm favourite. Resist the urge to add salt or oil to the water – contrary to popular belief, a teaspoon of oil does not prevent pasta from sticking. Make sure water is boiling rapidly before adding food, and in the case of pasta or rice, be sure to stir quickly to ensure it doesn’t stick together. In the case of vegies, don’t overcook – nothing tastes worse than soggy vegies. Remove the pot from the heat as soon as they’re done, drain, then rinse briefly under cool water to prevent further cooking. Poaching (or cooking in gently simmering water) is another healthy alternative which can be used to cook eggs, fish, fruit and vegies.

Steaming This one’s a much-loved option among healthy eaters. Using either a bamboo or metal steaming platform, foods are cooked in the steam that ascends from a pot of boiling water. Again, the secret is not to overcook, and preferably to serve while warm. Many foods can be cooked by steaming, including vegies and even fish.

Healthy frying Stir fries make the most of the ‘healthy frying’ principles, using very little oil and very high heat. It’s the heat that negates the need for excess oil, as meats and other ingredients are seared so they cook quickly without sticking. If you want to go one better, you can even use a tablespoon of stock, wine or juice in place of oil. Use a wok whenever possible – their design and materials ensure that the maximum heat possible is achieved – and be sure not to overload your wok or pan with too much food at once or the heat will rapidly diminish and you’re more likely to end up stewing your meal rather than frying it.

Grills Use a rack to grill meats as this allows any fat to drip away, and try to cook as quickly as possible as grilling can be quite drying. Chargrilling – where food is grilled on an open fire and gets a charred appearance – is tasty and low in fat, but the ‘charred’ effect is actually carcinogenic, so this is one cooking method that should probably be used infrequently. An alternative might be, with capsicums for example, to chargrill until the skin is charred. Once cooled, gently peel away the skin, leaving behind a sweet tasting, smooth-textured food – a great accompaniment to barbeques or as an addition to a summer salad.

Know your herbs Lemon Grass An essential ingredient in Asian soups, curries and stir-fries. Mint Great in salads or as a sauce with red meats. Garlic Rub on meat for extra flavour. The ideal marinade base. Basil Essential ingredient in most Mediterranean fare. Oregano The perfect addition to pasta sauce or pizza. Coriander A great addition to curries, chutneys and salads. Chilli Adds an extra bit of kick. Ginger A great base for a stirfry or marinade.