How to make breaded foods healthier –

A crunch makes any dish – from vegetables to meats – more special. Despite its impeccable flavor, the way food acquires this texture is often not the best: immersed in hot oil.

“In fried foods, we find several health risks. Fried foods usually contain a high content of sugars, sodium and trans fats (which are formed by unsaturated fat undergoing a hydrogenation process that brings many harmful effects)” he explains Viviane Gomesnutritionist.

Fried foods can cause various cardiovascular problems such as clogging of the arteries, increased bad cholesterol (LDL), hypertension, cancer, infertility, obesity, brain problems, inflammation of the hypothalamus (which is the region of the brain that controls hunger and satiety ) and diabetes. “They increase the resistance of the hormone that controls the rate of glucose in the blood, causing tiredness, malaise, fatigue and headaches, in addition to triggering diabetes” continues the professional.

HOW TO MAKE BREADED FOODS WITHOUT FRYING

According to Fabricio Ribeiro, nutritionist, many properties of fried foods immersed in oil are altered, such as sensory and nutritional quality and toxicity, which may reach levels where the product becomes unfit for consumption. So, check out these tips to improve consumption:

INVEST IN ELECTRIC FRYERS

Instead of dipping food in hot oil, you can roast it in oven with a drizzle of olive oil, in electric cookers or even in sandwich makers. Thus, the food will maintain its crispness without causing as many health problems as excessive frying.

GO BEYOND WHITE FLOUR

White flour, eggs… This is usually the combination we are most familiar with when it comes to breading. But you can replace the white flour with:

wholemeal flour, seasoning it according to your taste; Thevein;
corn cereal no sugar; seeds such as sunflower or sesame;
crushed chestnuts rudely;
puffed quinoa.

Water, egg whites and milk can also be part of the process of moistening the food.

PREPARATION TIP

Place in three bowls: ground puffed quinoa, raw scrambled eggs and puffed quinoa.

Dip chicken, fish or vegetables in ground puffed quinoa, then in egg, then in puffed quinoa and sear or bake.

You’ll get a toasty nutty flavor and a really satisfying crunch.