Cooking Skills That Save Your Health and Time

It’s no secret that meals at a restaurant can be loaded with excess oils, fats, sugars, salts, and content that you wouldn’t (and shouldn’t) normally eat.

Cooking at home can be daunting – busy people like you don’t have time to stand over a stove for an hour! Or, if you do have the time, it’s and the end of your long work day, and you’re exhausted. That being said, there are some cooking techniques that will save your time, and save your health, if you’re able to master them.



Good for: Root vegetables, Broccoli, Brussel sprouts, Peppers, Onions, etc.


  • Pre-heat your oven to 400 degrees.
  • Cut your vegetables to an even size.
  • Lightly coat your vegetables in olive oil, salt/pepper and lemon juice/basalmic vinegar (optional). (HINT: Try using olive oil spray to minimize your usage and still get an even coating and great flavor!)
  • Spread them evenly onto a large baking pan. Roast in the oven 30 – 40 minutes

Why we love it: All the effort is in the prep. Once you put the veggies in to roast, you can use that time being the busy professional that you are.



Good for: Preserving or Preparing Vegetables


  • Prep a pot of boiling water
  • Prep a bowl of ice water
  • When the boiling water is at a true boil, drop in your vegetables. You will start to see the vegetable grow brighter and more vibrant in color.
  • As soon as this happens, remove your vegetables, and immediately place them in the bowl of ice water. Stir. This freezes your vegetables in the cooking process.
  • From here you can use your vegetables in tonight’s recipe, or freeze them to use for the future (blanched veggies freeze really well, and are ready to be reheated and eaten!)

Why we love it: You can blanch veggies en masse, and freeze them for later use. When you’re really crunched for time, pull out those frozen veggies, reheat them and you’ve got part of your meal ready to go!


Pan Frying:

Good for: Meats, Seafood


  • Lightly coat the bottom of a shallow pan in oil.
  • Heat the oil to a medium or medium-low heat.
  • Place your meat or seafood into the pan. Flip once, to ensure crispness.

Why we love it: Pan Frying is generally done at a lower temperature than a sautee, which helps keep the moisture of the meat or seafood. Some foods can also be breaded and pan-fried, but you already know that a non-breaded meat is much better for your than breaded meat or fish.



Good for: Fish, Vegetables, Poultry


  • Place a steamer basket in a pot with 1-2 inches of water. The steamer basket should sit above the top of the water.
  • Place your food inside the steamer basket.
  • Bring the pot to boil, and place the lid on. Continue to steam your food until it has reached your desired level of tenderness and doneness.

Why we love it: This cooking technique requires no oils or fats to cook your food, simply the power of steam. It also requires minimal effort, which is great for a busy professional who feels a little too exhausted.

Which technique is your favorite? Do you have a cooking technique you love that saves your health and saves you time? Share it with us on social media!


Twitter: @fusionwellnss

Instagram: @fusionwellnessinc

While you’re saving time in the kitchen, try saving time in your workout with our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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