Roasting and Broiling — Cooking Techniques for Your Total Body

By Victoria Shanta Retelny, Academy of Nutrition & Dietetics

Using cooking techniques that enhance the flavor of your food without adding unhealthy ingredients is important to enjoying your food on the Total Body Diet.

Roasting

You can roast everything from vegetables to fruits to meats to nuts to beans to spices like coriander and cumin seeds. The best part about roasting is that it imparts such great flavor. Roasting uses dry heat to cook and brown the exterior of the foods, forming complex flavors and scents. The beauty of roasting is that you can set the food in the oven and do other things while it’s cooking.

Less is more when it comes to roasting. Nuts taste lovely roasted raw. Elephant garlic requires a drizzle of olive oil and a dash of salt. Root vegetables roast well with a bit of olive oil, smoked paprika, salt, and pepper.

Broiling

Unlike grilling, food is heated from above with broiling. This cooking method saves time because the high heat from the broiler expedites the cooking process. Plus, broiling can happen in any weather and it offers faster prep and cleanup.

Here are some fun and tasty ways to use your broiler:

  • Seared tofu with mushrooms and green onions

  • Melted cheese sandwich with tomatoes

  • Chicken quesadilla with cheddar and chipotle peppers