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[taste for fit] – how to cook healthy. Pieces of advice from hotels’ chefs

Healthy eating, healthy lifestyle, healthy cooking – these words more and more often appear in the media and on the lips of an average Joe. However, many people still think that healthy cooking is more difficult and takes more time (because it is easier and faster to fry pork chops than to prepare cauliflower chops), and that such food is … tasteless. Nothing could be further from the truth! Our chefs have some tips for you on how to cook healthy, tasty and quickly. 

andel's by Vienna House Cracow chef - Marcin Socha

Tip 1: Give up frying
Marcin Socha, Chef at andel’s by Vienna House Cracow: “During frying nearly 60% of the fat from the pan is absorbed by the food and during cooking fruit and vegetables lose up to 50% of vitamins and minerals. I suggest steaming – and not only vegetables (though it is better to cook broccoli and the greens in a little water to maintain their colour and flavour), but also soft meat, poultry, fish and even rice. It is worth investing in a pressure cooker, which will prepare food faster by up to 70% (potatoes ready in 9 minutes). And the less and in lower temperature we cook, the more vitamins we eat At home, if you have a little time, you can bake foods in the oven at a temperature of 50-80 degrees (home sous vide). If you have to fry, do it on a Teflon pan without fat.”

Vienna House Easy Chopin Cracow chef - Malgorzata Strzelecka

Tip 2: Replace salt with spices
Małgorzata Strzelecka, Vienna House Easy Chopin Cracow: “Salt has been in our menu forever and we really need it to live. However, today we can find it everywhere, even in sweets, so it is important to limit it. Try to minimize its use, e.g. when cooking pasta, rice or vegetables. To season our dishes, we can replace salt with numerous herbs, e.g. thyme, basil, marjoram, garlic, dill, rosemary. Instead of salting chicken, add lemon juice and a bit of mustard.”

Vienna House Amber Baltic Miedzyzdroje chef - Sebastian Sikorski

Tip 3: Let the cooking be your passion
Sebastian Sikorski, Vienna House Amber Baltic Miedzyzdroje: “For me, being fit is a lifestyle … interests, cuisine and physical activity. A balanced diet combined with a healthy lifestyle allows you to enjoy well-being, slows the aging process of the body and prevents the development of lifestyle diseases (obesity, atherosclerosis, hypertension). However, cooking cannot become a duty – after all, it has to be fun! Healthy cooking means cooking with passion, looking for your own tastes and then slow eating and enjoying a meal in good company.”
andel's by Vienna House Lodz chef - Miroslaw Jablonski

Tip 4: Choose seasonal and good quality products
Mirosław Jabłoński, andels by Vienna House Lodz: ” According to me, a healthy diet is a complementary approach to your own health and the surrounding environment. We should use seasonal products of good quality, preferably from local suppliersWhen preparing meals, try to avoid joining the so-called “macros” – carbohydrates, protein and fat. First of all, we should not eat starchy foods and sugars (carbohydrates) with protein products and sour fruit.
angelo by Vienna House Katowice chef - Rafal Pacon

Tip 5: Take care of the energy balance and remember about the food pyramid
Rafal Pacon, angelo by Vienna House Katowice: “When composing different meals and an all-day diet, you should be aware of the recommended food pyramid and energy balance. Each of us has a different requirements in terms of nutrients, micro- and macroelements, but some rules are common to all of us. Vegetables and fruit should form the basis of our diet. Carbohydrates: yes, but preferably in the form of whole grains. Protein should complement your diet, as well as oils and healthy fats. We should not forget about the latter, because we do need them– some vitamins are soluble only in fats.
SKYKITCHEN restaurant Berlin chef - Alexander Koppe

Tip 6: Eat healthy
Alexander Koppe, andel’s by Vienna House Berlin: “You should not only cook, but also eat and serve dishes in accordance with the rules of healthy eating. Meals should be served 4-5 times a day at regular intervals (not more often than every 3-4 hours). The main course should provide you with 20-30% of energy and snacks – with 5-10%. Beverages should be served before or after a meal – never during, as it interferes with the natural process of digestion. Water is preferable.”