Latest news with #UnprocessYourFamilyLife
Scottish Sun
24-05-2025
- Health
- Scottish Sun
The freezer foods that could transform your health – and save ££s from your weekly shopping bill
Scroll to find how much cash you can save by swapping fresh for frozen - without losing healthy eating benefits COLD FRONT The freezer foods that could transform your health – and save ££s from your weekly shopping bill Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) When you think of freezer foods, ice cream, chips, chicken nuggets and ready-made pizzas probably come to mind. While delicious, these processed foods are typically packed with added sugars, salts and preservatives. Sign up for Scottish Sun newsletter Sign up 7 Frozen doesn't mean unhealthy – smart picks from the freezer aisle can save cash and boost your diet Many families are drawn to the frozen aisle for cheaper options, but you don't need to sacrifice your health for your budget. The freezer aisle is home to dozens of healthier options, which tend to be a lot cheaper than fresh. Plus, research has found that frozen fruit and veg have the same amount of vitamins and minerals as their fresh counterparts, and sometimes more.* That's because freezing stops the products from degrading, which is exactly what they do when they sit unused in the fridge for days on end. Keeping food ready to go in the freezer means less wastage and more pennies saved. Here, we share the expert-approved freezer foods you need to add to your trolley next time you visit the supermarket. Salmon Fresh Tesco Boneless Salmon Fillets 260g, £4.20 Tesco Boneless Salmon Fillets 260g, £4.20 Frozen Tesco Wild Salmon Fillets 500g, £5.50 Tesco Wild Salmon Fillets 500g, £5.50 SAVINGS 51p per 100g 7 Salmon is rich in omega-3s like EPA and DHA, which support your heart, brain and joints Credit: Getty A cheaper alternative to fresh fish, frozen salmon is usually flash-frozen at peak freshness and it can go straight from the freezer to the oven or pan, so you don't need to defrost in advance, says nutritionist and author of Unprocess Your Family Life, Rob Hobson. 'As an oily fish, salmon is packed with omega-3 fatty acids, particularly EPA and DHA, known for supporting heart, brain and joint health,' says Rob. Salmon is also a good source of protein, selenium and vitamins D, B12 and B6, which Rob says 'support energy metabolism, immunity and bone health.' I went to the UK's best sandwich shop that's gone viral on TikTok due to amazing family history and huge portions Fry salmon on a medium heat in the pan so it turns pale pink throughout. Then, eat with salad, pasta or rice and veg. To cook in the oven, wrap it in foil with lemon and herbs and bake for 15 minutes. Dumplings Fresh Marks & Spencer Vegetable Gyozas 192g, £4.75 Marks & Spencer Vegetable Gyozas 192g, £4.75 Frozen Itsu Chicken Gyozas 240g, Tesco, £4 Itsu Chicken Gyozas 240g, Tesco, £4 SAVINGS 81p per 100g 7 Dumplings can be a source of lean protein and lower in heart-harming saturated fats Credit: Getty Ryan James, health and wellbeing advisor at Vitality, says dumplings are great when you're short on time but want something filling and nutritious. You can opt for vegetable dumplings or meat-filled. 'Dumplings are often full of lean protein, making them lower in saturated fats, which are bad for your heart health,' he says. For the healthy option, go for those that aren't described as fried, but steamed. For a meal, use dumplings in an Asian-inspired soup – Ryan suggests adding them to a pot filled with low-salt broth (such as Itsu Chicken Ramen Brilliant Broth, £2.65), soy sauce, shredded veg (you can use frozen), sesame oil and sliced chicken. Edamame Beans Fresh Sainsbury's Edamame Beans 175g, £1.75 Sainsbury's Edamame Beans 175g, £1.75 Frozen Sainsbury's Edamame Beans 500g, £2.80 Sainsbury's Edamame Beans 500g, £2.80 SAVINGS 44p per 100g 7 Edamame contains soluble and insoluble fibre too, which supports digestion Credit: Getty If you're veggie or vegan, edamame beans can help bump up protein intake. Unlike other plant-based protein sources, Rob explains that edamame are a complete protein source. That means it contains all nine essential amino acids needed for muscle growth and repair, much like chicken and beef do. 'Edamame contains soluble and insoluble fibre too, which supports digestion and helps you to feel fuller for longer,' says Rob. 'Plus, edamame are rich in micronutrients such as magnesium, iron and folate (vitamin B9), which support heart and brain health and energy.' Enjoy them as a snack with a little salt, or add to salads, rice bowls and stir-fries. Just pop them in a bowl of boiled water for a few minutes to defrost. Rob suggests blending them with garlic, lemon juice and olive oil to make a high-protein dip. Berries Fresh Asda Succulent & Juicy Mixed Berries 200g, £2.74 Asda Succulent & Juicy Mixed Berries 200g, £2.74 Frozen Asda Summer Fruits 500g, £1.98 Asda Summer Fruits 500g, £1.98 SAVINGS 98p per 100g 7 Berries are packed with antioxidants and vitamin C, helping fight inflammation and boost your immune system Credit: Getty The difference in cost between fresh and frozen berries is pretty staggering. Berries are a great addition to your diet, because they are rich in anthocyanins and other antioxidants, which reduce inflammation, plus vitamin C, which supports immune function and skin health. And if you are trying to slim down, they are a must-have. Berries have fibre, which help fill you up while also being low in calories. 'Frozen berries are pre-washed and typically require no defrosting if you blend them into smoothies or home bakes,' says Rob. 'They can also be defrosted quickly in the microwave or left in the fridge overnight for use in the morning.' Frozen Herbs Fresh Morrisons Coriander 30g, 70p Morrisons Coriander 30g, 70p Frozen Morrisons Chopped Coriander 75g, £1.45 Morrisons Chopped Coriander 75g, £1.45 SAVINGS 40p per 100g 7 Herbs are rich in polyphenols and other compounds that have anti-inflammatory, antibacterial and antioxidant properties Credit: Getty Have you ever thought about buying frozen herbs, rather than fresh? Not only do fresh herbs often go off before you have a chance to use them up, but frozen herbs are pre-washed and chopped, so they save you time. 'Herbs are rich in polyphenols and other compounds that have anti-inflammatory, antibacterial and antioxidant properties,' says Rob. 'Plus, herbs like parsley, basil, and coriander contain vitamins A, C and K, which support your immune system and bone health. "Herbs such as mint can support digestion too, by loosening the valve between your oesophagus and stomach to relieve bloating.' As a cheaper alternative, simply chop and freeze your own herbs in ice-cube trays. 'With ginger, you can scrape the skin off with a teaspoon and then pop it in the freezer,' says Ryan. 'Next time a recipe calls for it, simply grate it directly into your pan. "This saves on food waste and means you have easy access to an immune-boosting anti-inflammatory ingredient whenever you need it. "If you have a cold, try grating it straight into some hot water with lemon and honey,' he adds. Frozen herbs can be added directly to soups or sauces, or combine them with olive oil and vinegar in a dressing. Rice and Veg Fresh Marks & Spencer Grain & Greens 290g, £2.50 Marks & Spencer Grain & Greens 290g, £2.50 Frozen Sainsbury's Rice, Broccoli, Sweetcorn & Peas 4 x Microwaveable Steam Bags 540g, £2.50 Sainsbury's Rice, Broccoli, Sweetcorn & Peas 4 x Microwaveable Steam Bags 540g, £2.50 SAVINGS 63p per serving 7 Rice and veg provides a mix of complex carbohydrates for sustained energy, fibre and vitamins A and C Credit: Getty Cooking rice from scratch is always cheaper (a 2kg packet of uncooked brown rice at Tesco costs £2.85). But if you're in a rush, keep a bag of frozen rice with veg in it to hand. 'It provides a mix of complex carbohydrates for sustained energy, fibre and vitamins A and C,' Rob says. 'Plus, the vegetables contain antioxidants.' Cook the rice according to the pack instructions, then add an egg and season with soy sauce for a quick fried-rice dish. Or, use it as a side dish with protein, such as chicken or salmon. The included veg mean you don't have to faff around with extra pots and pans!
Yahoo
22-05-2025
- Health
- Yahoo
Why you should eat more potatoes – and the healthiest ways to cook them
Boiled, mashed, fried or baked, potatoes have long been a beloved part of the British diet. From fish and chips to bangers and mash or perfectly crisped with a Sunday roast, they're the classic comfort food. Ever since the 1500s, when they were first brought to Europe from South America, potatoes have been a favourite filling staple. But the once undisputed king of carbs is losing its place on British plates, edged out by rice and noodles. Vilified by the protein-loving, anti-carb brigade, blamed for everything from weight gain to blood-sugar spikes; it's no wonder the potato has lost its crown. But the humble spud has does not deserve this bad rap. 'I often tell clients to consider swapping some of the rice or pasta that they eat each week for potatoes,' says Sophie Trotman, a nutritionist. 'Potatoes contain a lot of micronutrients, as well as a good amount of fibre and resistant starch, both of which are crucial to gut health and may help prevent bowel cancer.' Here is why potatoes can be a health superhero – if eaten in the right way. The health benefits The drawbacks How much potato should I eat? The healthiest way to eat potatoes Healthiest types of potatoes Recipes Potatoes have many health benefits, including: High in vitamins and minerals High in fibre and resistant starch Packed with antioxidants Can boost skin health and the immune system Good for gut health Low in calories Super satiating Potatoes contain a huge array of micronutrients: they are packed with large amounts of vitamins C and B6, potassium, folate and magnesium, along with some iron and phosphorus. A medium-sized russet potato contains around 17mg of phosphorous (which is good for bone and muscle health), nearly half the daily intake recommended by the NHS, and more potassium (which helps regulate fluids and blood pressure) than a banana. Both make potatoes excellent for the health of your skin and immune system. 'The vitamin B6 in potatoes plays an important role in supporting the nervous system,' says Rob Hobson, a nutritionist and the author of Unprocess Your Family Life. 'The potassium they contain contributes to blood pressure regulation and normal muscle function.' Magnesium, meanwhile, is important for healthy sleep. Despite all of this, 'potatoes themselves are relatively low in calories – it's often what we do to them that makes the difference,' notes Hobson. Around 100g of plain potato contains around 80 calories, a meagre amount compared with the same serving of cooked white pasta, which can come in at up to 200 calories. Then there are the antioxidants that come with potatoes. The root vegetable is rich in flavonoids, carotenoids and phenolic acids, all of which can be protective against cancer, diabetes and heart disease. 'Purple or orange-fleshed potatoes are higher in antioxidants because their colour indicates a higher level of polyphenols,' Hobson explains. 'But even white potatoes contain a good amount, which is one of the reasons they're such a nutritious food.' The main reason nutritionists rave about the health benefits of potatoes, however, is their fibre content. 'A medium potato contains around 2g of insoluble fibre, which means that they are great for keeping you regular and also for balancing your blood sugar,' says Trotman. White potatoes are a complex carbohydrate, meaning that they take more energy to digest and stay in your system for longer. This puts them 'more on par with brown rice or pasta health-wise than with white pasta, rice or bread, which are refined carbohydrates,' Trotman adds. Potatoes that have been cooked and then cooled also contain resistant starch, a type of carbohydrate that can't be digested well by the small intestine, so instead ferments in the large intestine, 'acting as a prebiotic,' Trotman says. This fermentation process produces short-chain fatty acids that contribute to various health benefits, such as reduced inflammation and lower blood sugar. Another score for potatoes: they are the most filling and satisfying food on the planet. Boiled potatoes top the satiety index, created in the 1990s by Australian researcher Dr Susanna Holt, which ranks different foods for their ability to quell hunger relative to their calorie content. 'Potatoes are naturally filling thanks to their water content, resistant starch, fibre, and overall bulk,' explains Hobson. By Holt's ranking, potatoes are twice as filling as wholemeal bread and three times as filling as white bread. 'You don't need to eat a huge amount to feel satisfied, which makes them a helpful food if you're looking to manage your weight,' Hobson says. Low in protein Contain solanine, which can cause nausea High glycaemic index Being such a dense source of carbohydrates, potatoes lack both fat and protein. 'This is why I wouldn't recommend that people eat potatoes for three meals a day every day,' says Trotman. That said, 'usually people don't eat potatoes on their own. I'd just advise pairing them with a lean protein like fish or chicken.' Further to this, potatoes are high on the glycemic index, a ranking of carbohydrate-based foods for their propensity to spike blood sugar, followed by blood sugar dips 'that can make people crave sugary or starchy foods more quickly,' Trotman explains. Foods that have a high glycemic index should be eaten carefully by people with prediabetes or diabetes for this reason. 'Getting through a lot of potatoes in one sitting can be a problem for your blood sugar and can potentially contribute to excess calorie consumption,' she adds. 'They're an excellent food to have as a regular part of your diet – you just need to be careful to eat them in moderation and be aware of the right portion sizes for your meals.' 'Potatoes belong to the nightshade family, along with tomatoes and aubergines,' Hobson explains. 'This means they contain solanine – a natural compound that can cause issues like nausea or abdominal pain for some people in large amounts. You'll mostly find it in sprouting or green potatoes, so just cut away any green or soft bits and sprouts before cooking.' Potatoes are no more fattening than any other food, in and of themselves. 'Carbohydrates contain fewer calories per gram than fat — but it depends how you prepare them,' says Hobson. 'Adding butter, cheese, or cream to potatoes increases their calorie content significantly. Fat also makes food more palatable, which can lead to overeating.' This goes a long way in explaining why chips, especially the triple-cooked sort, coming in at up to 250 calories per 100g, can quickly become fattening. 'It's very easy to get through a lot of chips in a sitting,' says Trotman. 'I think that this explains why potatoes have a reputation for causing weight gain.' Boiled potatoes may top the satiety rankings, but fried, roasted, baked or mashed potatoes are less filling, as they lose some of their water content as they are cooked. According to the NHS, starchy carbs like potatoes should make up around a third of your daily food intake. The official daily guideline intake of carbs for women is 230g per day, while men should aim for 300g per day, around a third of the daily calorie requirement for both sexes respectively. 'I wouldn't recommend that you get all of your carbohydrates from potatoes. As with anything, variety is important to a healthy diet and eating a wide range of carb sources helps you eat different types of meals,' says Trotman. That said, if you were to eat potatoes alone to meet your carb needs, you could eat around nine medium boiled potatoes every day if you were a woman, or twelve if you were a man. Nutritional values are per 100g 86 calories, 0.1g fat The potato that takes the crown as healthiest is unsurprising: 'boiled is best,' say both Hobson and Trotman, 'but obviously not if they're covered in butter,' Hobson points out. A tablespoon of butter adds around 100 calories. If you must add fats, both Hobson and Trotman recommend olive oil. It is slightly more calorific per tablespoon, 'but better for your heart, and contains lots of polyphenols,' Trotman says. 'It can be helpful to add other flavourings like salt, black pepper, garlic or thyme, or milk instead of butter in the case of mash, so that you aren't tempted to load up with fat,' adds Trotman. They are maximally satiating and easy to cook. 'I often add vegetables to potatoes; it's a simple way to tick off more nutrients in one go,' Hobson says. 93 calories, 0.1g fat A plain baked potato contains slightly more calories per-gram, as it loses water during the baking process (and therefore some of its satiety too). But we all know that a baked potato is really a vessel for toppings, and that's where calories and fat can creep in. Fortunately 'there are lots of healthy options,' says Trotman. 'I like a tuna mayo, with lots of sweetcorn and Greek yogurt instead of full-fat mayonnaise.' 120 calories, 6g fat They may be the nation's favourite, but a roast potato can quickly become super calorific. According to some recipes, where your handful of potatoes are to be brushed with minimal olive oil, they can be kept relatively low-calorie – but this is not what most of us look for in our roasties. A 100g serving of roast potatoes cooked in beef dripping or goose fat can come in at 160 calories, and that's if you can restrain yourself to the three or so chunks recommended. Whatever you do, don't buy bags of frozen roast potatoes. Shop-bought frozen roasties 'usually contain a lot of UPFs, which make them worse for your health,' says Trotman. Hobson suggests that you 'boil them first, then rough them up to get that crispy texture. Drizzle with a little oil before roasting.' 187 calories, 9.4g fat Like baked potatoes, mashed potato loses its water content but also its fibre, if stripped of its skin. The pulpy texture of mash also makes it easier for your body to break down, and therefore it becomes less filling. 'Mash can still be healthy,' says Hobson, 'but be mindful of what you're mixing in. A splash of semi-skimmed milk gives creaminess with far fewer calories than cream.' Around 100ml of single cream introduces nearly 200 calories to your potatoes. The same measure of semi-skimmed milk, on the other hand, comes with around 50 calories. It might be unconventional, but if you must add fat, then you're better off making it olive oil rather than butter, Hobson adds. 'If you're adding fat, olive oil is a better option than butter,' he recommends. 'And keep the skin on — that's where most of the fibre and nutrients are.' 202 calories, 7.1g fat They may be less calorific than mash, but chips are usually worse for your health. Shop-bought chips vary widely in calorie content, but some of the most popular name brands come in at around 200 calories per 100g serving, 'with a lot of less healthy oils that are bad for your heart,' Trotman says – such as rapeseed and sunflower oil – along with preservatives and stabilisers, which come with the same health risks as shop-bought roast potatoes. 'They're also not usually made of whole potato, another sign of unnecessary processing that strips them of fibre,' Trotman adds. 'If you're making chips at home, leave the skin on. It's an easy win for fibre and nutrients,' says Hobson. A 100g serving of homemade chips cooked in a drizzle of olive oil would come in at about the same calorie content as healthier homemade roast potatoes. Chip shop chips meanwhile, fried multiple times in oils that have been left to go rancid and served with copious amounts of salt, are likely worst of all for your heart and waistline alike. Sweet potato has a reputation as a health food. But white potatoes are almost as good, says Trotman. 'What you get with sweet potatoes is more antioxidants and vitamins, as you can see from their colour,' she explains. Sweet potatoes also contain slightly more fibre, at 2.1g versus 1.6g per 100g, respectively. The idea that sweet potatoes 'have half the calories' is myth, however – 'and if you load them up with salt, they are going to become unhealthy quickly too'. 'When it comes to white potato varieties – Charlotte, Russet, Maris Piper, Yukon Gold, King Edward – they're all fairly similar nutritionally,' says Hobson. 'Yukon Gold might be better for mash thanks to its creamy texture, which might mean you need less added fat.' Trotman notes that Russet potatoes have a slightly higher glycaemic index score compared with other varieties, while Charlotte potatoes are lower on the scale, 'but nutritionally they're very similar,' she agrees. By Sophie Trotman 'No,' says Hobson. 'The skin holds most of the fibre and many nutrients. Just wash them well and leave the skin on, even for mash.' 'Yes, just cut out the green and soft parts and any sprouts,' says Trotman. 'They contain solanine, but as long as you don't eat a lot of them, they're safe,' Trotman says. 'Keep them in a cool, dark place, but not in the fridge. And don't store them near onions, as that can speed up spoilage,' Hobson advises. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Times
13-05-2025
- Health
- Times
Revision food for students — what to feed your teens
The high-stress revision period is unlikely to have your teenager reaching for the chia seeds but eating well can have a marked improvement on focus, mood and, ultimately, results. Rob Hobson, a nutritionist and the author of Unprocess Your Family Life, explains how parents can help to fuel their children through exam season. A study published in Frontiers in Public Health in 2019 showed that GCSE pupils who missed breakfast scored lower grades than those who regularly ate a morning meal. 'A nice slow-release carbohydrate works best,' says Hobson, 47. 'Overnight oats with seeds, or porridge, or some scrambled egg on wholegrain toast. It could also be a smoothie with berries, nut butter and oats — quite simple things to put together.' • Read
Telegraph
04-05-2025
- Health
- Telegraph
The healthiest (and most delicious) way to eat chicken – and what to avoid
Forget your showstopper dish from a fine dining restaurant menu – my desert island meal would be classic roast chicken. Crispy skin, juicy herb-scented meat (a thigh for me please) and lemony pan juices spooned over; nothing comes close, in my book. It's not just outrageously good to eat, but to me, it tastes like home. And thankfully we haven't followed in the footsteps of some of our friends from the United States who like to douse theirs in chlorine. Chances are, chicken holds a similar place in your affections. For many of us it is steeped in nostalgia; memories of Sunday family roasts or chicken sandwiches on picnics can bring happiness with every bite. It's little wonder, then, that we eat more of it than any other meat. Last year, each of us got through more than 35kg, according to the British Poultry Council. That's the equivalent of 400 chicken dinners a year, per person. And it's not only a culinary favourite, but also offers a big boost to our health. With growing concerns about red meat, and the boom in high-protein diets promising everything from muscle maintenance to longevity, it's easy to see how chicken has claimed a healthy pride of place on the British table. So which bits are better than others and what is the healthiest, as well as the most delicious way, to eat it? White versus brown meat – which cuts are healthiest? Chicken breast Per 100g serving (roasted, skinless): Fat = 3.6g; Protein = 31g; Calories = 165 Chicken breast is the nation's favourite cut by far (so much so that we have to import it to satisfy demand, while less-loved thighs and drumsticks are exported). It's also long been considered the healthiest option. 'White meat, like breast, is lower in fat and calories while the darker meat like thighs and drumsticks contains slightly more fat but also higher amounts of iron and zinc,' says Rob Hobson, a registered nutritionist and author of Unprocess Your Family Life. Skinless roasted chicken breast contains around 3.6g of fat per 100g, is high in protein (31g per 100g) and a solid source of vitamins B3 and B6, which help the body convert food into energy, support brain and nerve function. It's also rich in selenium, which supports thyroid function and the immune system. 'It ticks a lot of boxes, especially for active people or anyone trying to build or maintain muscle,' Hobson says. Per 100g serving (roasted, skinless): Fat = 10g; Protein = 31g; Calories 205 Brown meat from the legs and thighs is higher in fat (almost 10g per 100g) including almost three times as much saturated fat, and more cholesterol. But brown meat also contains slightly more zinc and iron. In fact, a 2023 review in the Frontiers journal found chicken leg meat may contain nearly twice as much haem iron – the type that's most readily absorbed – than breast meat. 'But in terms of nutrients, there really isn't that much difference,' says Jessica Andersson, a nutritional therapist and nutritional chef. Zinc supports immunity, bone health and thyroid function while iron helps supports energy production and immune function. Roast chicken skin Per 100g serving : Fat = 40g; Protein = 20g; Calories = 454 Crispy chicken skin is completely delicious, and the good news is it might not be the dietary villain it's often made out to be. It is, undeniably, high in fat – about 40g per 100g – which bumps up the calorie count of your Sunday roast. But around 65 per cent of that is unsaturated fat, the kind considered beneficial when eaten in moderation as part of a balanced diet. 'If you're on a low-fat diet, I would generally recommend removing the skin,' says Andersson. 'But for someone who's healthy and has a generally good diet overall, eating chicken skin really isn't an issue, although eating a lot of it every day wouldn't be recommended.' Bone broth Per 100g serving: Fat = 0.5g; Protein = 2.6g; Calories = 18 What about bone broth? Is this intense version of chicken stock just a wellness wheeze or can it really support our health? Andersson is a fan of the proper homemade stuff, when the chicken carcass and bones are simmered low and slow for six to eight hours, so the collagen has time to break down into gelatin. Gelatin is rich in amino acids (the building blocks of protein) such as glycine and proline, which may support joint, skin and gut health. It's gentle on the digestive system, too, and can help maintain the gut lining, especially during illness or recovery. 'You also get protein, B vitamins and minerals like calcium, magnesium, phosphorus, and potassium,' Andersson says. It's especially nourishing for people with a poor appetite, a result of illness for example, and an excellent way to get maximum value and goodness from one bird. Is organic chicken better for you? Organic chickens can be eye-wateringly expensive compared to intensively farmed birds, but Andersson believes they have a nutritional edge. 'The problem with intensively farmed chickens is that often they are given antibiotics and kept in very crowded, stressful environments, which can directly affect the quality of their nutrient profile,' she says. If your budget allows, she recommends choosing an organic bird – Soil Association certification is widely regarded as the highest welfare standard. 'With a properly certified organic chicken you can be sure that no antibiotics or hormones have been used, and that it's been kept in a higher welfare environment, so it's going to be better for you,' she says. Studies, including a review in the British Journal of Nutrition, show that organic chickens can contain more healthy omega-3 and polyunsaturated fats, probably because their diets are richer in grass and forage. If you can't stretch to organic, free-range is the next best option. The meat on organic and free-range birds tends to be leaner because they grow more slowly and live more active lives, which partly explains why they take less time to cook than intensively reared chickens. As well as less fat they also contain less water, and the meat tends to be denser and less artificially plumped, so heat penetrates more efficiently. If free-range isn't an option, choose chicken with the RSPCA Assured label, which ensures higher welfare standards than the Red Tractor scheme. Some retailers also offer their own higher-welfare indoor options. Terms like British, Fresh or Corn-Fed on supermarket labels offer no guarantee that the chickens were raised to higher welfare standards. What exactly is chlorinated chicken? Chlorine-washed chicken is banned in the UK and EU but is still common in the US. The practice involves washing chicken in a diluted chlorine solution to kill bacteria, but the chemicals aren't the problem. According to the National Farmers Union, the practice can mask the fact the birds may have been raised in lower-welfare, less hygienic environments. Healthiest cooking methods The way chicken is cooked can either support its health credentials or undermine them completely. But healthy cooking doesn't have to mean bland or dry. Poaching ' Poaching is one of the healthiest ways to cook chicken because it doesn't require any added fat,' explains Hobson. 'The trick is to build flavour into the cooking liquid, so use stock or add aromatics to the water like garlic, onion, ginger, lemongrass, bay leaves, peppercorns and fresh herbs.' Andersson often spikes chicken poaching liquid with simple flavourings like soy sauce and fresh ginger. Breast meat can easily dry out, even when poached, so soaking it overnight in the liquid before poaching helps keep it juicy. 'More of the flavours permeate the chicken and makes it very moist,' she says. She often shreds poached chicken, tosses it with a dressing or sauce, and adds it to salads and lettuce cups. She makes her favourite sauce simply by blending herbs, citrus and natural yogurt. 'Big bunches of mint, coriander, yogurt and lemon juice work beautifully, particularly in the summer,' she says. Yogurt also delivers an extra protein boost and supports gut health. Save the poaching liquor, she urges – it's full of nutrients – to use in soups and sauces. 'Many of the health benefits in the chicken are in the poaching liquid as well,' she says. Roasting Many of us assume roasting isn't the ideal way to cook chicken, health wise, but thankfully this isn't the case. 'Roasting is a healthy way to cook chicken, especially if you're not drowning it in oil or cooking at very high temperatures that blackens or chars the skin,' says Hobson. 'It locks in flavour without the need for too much added fat, which is ideal if you're watching your energy intake or trying to cook a little lighter.' In fact, there's enough fat in and under the skin of a chicken to make it unnecessary to add any oil at all before roasting – you'll still get wonderful crisp skin without it. Andersson is a fan of pot roasting. 'All the juices are released into the bottom of the pot, and you get a very tender bird,' she says. She rubs the chicken inside and out with lemon juice and spices, puts it into a pot with 200ml of water and roasts it with the lid on for 90 minutes at 160C. She then roasts it for a further 30 minutes with the lid off to crisp the skin. Skim the fat off the liquid left in the pot and you have an intensely flavoured sauce. Air frying and pan frying Air fryers offer the golden crunch of fried chicken with little to no added oil. 'It's quick and convenient, so great for people trying to prep meals midweek without turning to processed options,' says Hobson. Chicken thighs, drumsticks and homemade goujons all work well in an air fryer. Deep-fried chicken is best kept as an occasional treat, both experts agree. It's high in unhealthy fats and calories due to the oil it absorbs during cooking, which can contribute to weight gain and heart disease. Often, it's coated in salty, starchy batters and cooked at high temperatures, potentially forming harmful compounds and reducing its overall nutritional value. To minimise the health risks, coat the chicken in flour rather than fat-absorbing batter. And use olive oil (not virgin or extra virgin) or sunflower oil for deep frying to minimise the risk, as both have high smoke points. Never re-use the oil. Pan-frying, however, can still be part of a healthy meal. 'A well-drained piece of pan-fried chicken cooked in a small amount of oil has its place,' says Hobson. Grilling and barbecuing Grilling and barbecuing are other ways cook chicken with minimal oil, and they deliver delicious smoky flavours, too. But high heat can carry risks. 'When meat is cooked at very high temperatures, particularly on the barbecue, compounds called heterocyclic amines and polycyclic aromatic hydrocarbons can form,' says Hobson. 'These have been linked to health risks when consumed in large amounts over time.' Hobson stresses he's not suggesting you shun barbecues altogether, but it's wise to avoid excessive charring. 'Marinate your chicken, cook it over a lower flame and don't burn it to a crisp,' he notes. Marinating Marinating the chicken overnight before cooking delivers tender flesh with loads of extra flavour, which is especially important for mild-tasting and lean breasts, which tend to dry out. 'Even 30 minutes of marinating helps,' Hobson says. For some, a yogurt or lemon coating may make the chicken easier to digest, as it may help to break down the protein. Andersson's go-to marinade base for a whole bird or chicken pieces before grilling, barbecuing or roasting is plain yogurt. 'It's a natural tenderiser,' she explains. 'One of my favourites is to mix it with turmeric, ginger, garlic, cumin and lemon juice.' For something spicier, she'll use a marinade of soy sauce, mirin, star anise, ginger and chilli. Or for a Mexican vibe smoked paprika, cumin, lime juice, oregano and olive oil. Hobson loves yogurt as a marinade base, too, and adds spice blends like ras el hanout, jerk seasoning or za'atar to create something extra tasty. 'You can also rub chicken with a paste made from tomato purée, smoked paprika, cumin and a splash of olive oil before baking or air frying,' he recommends. 'Marinating is a great option for boosting flavour without adding lots of fat or salt.' What to serve it with The nutritional value of a chicken meal depends as much on the sides as on the cooking method. According to Hobson, many people who consume lots of chicken to boost their protein intake often forget about fibre, a nutrient most of us need to eat more of. 'Ultimately, the cooking method you choose matters,' he says, but it's also about what you're pairing it with, so serve your chicken alongside plenty of veg, wholegrains or plant-based ingredients.' [ suggested recipe or this one ]
NZ Herald
30-04-2025
- Health
- NZ Herald
Are air fryers actually healthy?
But how do they really compare to the conventional oven – and are they as healthy as claimed? How do air fryers work? Air fryers are like miniature fan ovens, only they're much smaller and the fan is much stronger, explains Dell Stanford, a senior dietitian at the British Heart Foundation. A heating element sits at the top of the fryer and the food goes into a perforated drawer at the bottom. When heat is emitted into the main chamber, a powerful fan blows hot air around the food to cook it. 'Because they're much smaller than a conventional oven, they tend to heat up and cook food much more quickly,' Stanford explains. 'They're more energy efficient and cost-effective.' Ninja claims its 'Foodi Dual Zone' air fryer cooks up to 75% faster than fan ovens, while the Instant Vortex Plus 6-in-1 model uses up to 80% less energy. 'The downside is that because they're smaller and have less capacity than a conventional oven, you can only really cook food for one or two people. When they're overfilled, they don't tend to work as well,' Stanford says. What are the health benefits of air fryers? 1. You cook with less oil While food cooked in an air fryer still benefits from a small amount of oil, roughly a teaspoon for a batch of chips or half a tablespoon for four chicken breasts, it is far less than what is required for oven cooking or deep-frying. One study in the Journal of Food Science proved that French fries cooked using an air fryer was substantially lower in fat. This is because it crisps up food by circulating hot air, rather than immersing it in oil. Air fryer meals are therefore comparatively lower in fat and calories (as one gram of oil is equivalent to around nine calories). 'Whilst 100g of deep-fried chips can contain around 15g of fat, air fried versions may have as little as 3-5g,' explains Rob Hobson, a nutritionist and author of Unprocess Your Family Life. 'They're particularly helpful if you're watching your weight or cutting back on saturated fat.' The health risks of excessive oil intake are well established. A diet high in saturated fats has been consistently linked to increased LDL cholesterol levels which can lead to heart problems and cardiovascular diseases. 2. They can reduce reliance on UPFs Because the food cooks far quicker in an air fryer, it makes it easier to prepare meals from scratch without the time commitment of conventional cooking, Hobson says. 'That might help reduce reliance on ultra-processed foods (UPFs), especially ready prepared foods that can be high in saturated fat, salt and a variety of additives,' he explains. 'You could easily make your own version of popular convenience foods at home in no time, things like homemade fish fingers, falafel or veggie nuggets.' Air fryer recipes have gone viral across the internet, with websites and influencers dedicated to promoting healthy fuss-free meals. However, air fryers are, of course, only as healthy as the food you put in them, Stanford warns. 'I saw a recipe recently for an air fryer cheese toastie, where two slices of white bread were coated in butter, and filled with two different types of cheese. Just because it's cooked in an air fryer, it doesn't make it healthy.' 3. Food may be more nutritious Air fryers may be better at preserving the natural nutrients in food, especially certain vitamins sensitive to heat and oil, Hobson explains. A 2024 study in the Foods journal found that many vitamins are sensitive to high temperatures, meaning that during frying, they can be lost to the oil. Vitamin E is particularly sensitive to this. In another study in the International Journal of Nutrition and Food Engineering, researchers discovered that salting and frying swordfish in olive oil led to a significant decrease in vitamin B. As air frying is quicker and uses hot air rather than lots of oil, natural vitamins and nutrients are likely to be better retained, which is beneficial for our health. 4. Lower levels of certain chemicals Acrylamide is a chemical substance formed when starchy foods, such as potatoes, are cooked at high temperatures. It is a natural byproduct of the cooking process and has always been present in our diet. However, it's been classified by the International Agency for Research on Cancer (IARC) as a probable human carcinogen, Hobson explains, and has caused cancer in laboratory animals when consumed in high volumes. While air fried foods still contain acrylamide, the levels are likely lower than deep frying or roasting in a very hot oven, Hobson says. One study in the Journal of Food Science found that air frying potatoes may reduce acrylamide content by up to 90% compared to conventional deep fat frying. The Food Standards Agency (FSA) advises aiming for a golden yellow colour or lighter when frying, baking, or roasting starchy foods to reduce acrylamide consumption. Does air frying pose any health risks? 1. Potential dangers of non-stick linings Many older air fryers are coated with non-stick materials such as Teflon (PTFE) or bisphenol-A (BPA). The latter has been linked to health issues including respiratory irritation and eye problems. You're unlikely to consume large amounts of these chemicals unless the non-stick lining of the air fryer becomes damaged and releases them. This could be the result of a metal utensil scratching the non-stick surface or the air fryer being heated to extreme temperatures. To avoid this risk, Jenna Hope, a registered nutritionist, says to avoid using a knife or sharp utensil on the air fryer lining. 'If you do need to remove food from the lining always use a silicone utensil to prevent scratching,' she says. When cleaning the air fryer, use a soft sponge and soapy water rather than putting the individual parts in the dishwasher, she adds. You can also mitigate risk by using a non-toxic silicone lining, which can be bought separately and is removable, to prevent food becoming stuck. Advertisement Advertise with NZME. Many air fryers are now designed to be BPA-free, with manufacturers opting for stainless steel or high-quality plastics instead. 2. Oil can become rancid and build up unhealthy fats Just like leaving an oven or deep fat fryer unwashed for a long time, failing to regularly clean your air fryer can result in dangerous oil build-up, explains Hope. 'Oil or natural fats from food can become rancid and build up if you're not cleaning your air fryer properly,' she says. 'The rancidity is only going to ramp up if you continue to cook and not properly clean after.' This can result in a build-up of trans fats, a type of unsaturated fat which is considered harmful to health. Excessive consumption of trans fats can lead to high cholesterol and heart problems. 'Just make sure you're always properly cleaning your air fryer after use,' Hope urges. 3. They may encourage overeating While speed and convenience are among the air fryer's biggest benefits, they may also lead to unnecessary snacking and overeating, Hobson explains, especially with foods that are easy to eat in excess such as chips. He urges people to be mindful and continue to eat in moderation, not using the ease of air frying as an excuse to overeat. 'It's worth keeping an eye on how often you're reaching for the air fryer and what you're putting in it,' he says. Air fryers vs the conventional oven The main differences with a standard oven is that air fryers are smaller which means the airflow is more restricted and they can cook food faster, Hope explains. Most foods that you cook in an oven you can cook in an air fryer – with their capacity being the main limiting factor. They require less oil than oven cooking which means the same food can be cooked in a relatively healthier way, with less added calories and fat, Hobson says. What should you not cook in an air fryer? 'For certain dishes like fatty cuts of meat or slow-cooked meals you will probably get a better flavour and texture from longer, slower cooking methods,' says Hobson. Slow cooking may also better preserve the nutrients in these foods as they are cooked at a lower temperature for a longer period. Also consider cooking leafy greens, such as spinach or kale, in your normal way, as the air fryer fan can cause them to fly around and burn. It means they require more oil to ensure they remain in the basket and don't shrivel anyway, so the potential health benefits of air frying may be lost. Finally, one study in the Journal of Food Science that assessed the impact of cooking sardines in an air fryer found that their healthy fat content (poly-unsaturated fats) decreased. Meanwhile, cholesterol oxidation products (COPs) slightly increased – these may negatively affect cholesterol levels. Therefore, when you're next cooking sardines, consider doing so in the oven or on the hob – or, air fry them with fresh herbs like parsley or chives, which appeared to help reduce these damaging effects. So which is the best way to cook: by air, or our old friend, the conventional oven? 'It may be easier to use an oven or hob when cooking for a crowd just for the sake of space and efficiency, whilst air fryers are ideal for small portions or quick meals,' says Hobson, with an added health bonus.
