Steam

Setting food over hot water instead of in it means food retains nutrients that otherwise would go down the drain. It’s also a fat-free method. In a steamer pan, pot, or a saucepan with a tight lid, bring 1–2 inches of water to a boil; place steamer basket (a perforated holder, available at any grocery store) with food into pan, cover, and steam until done. Veggies should be crisp-tender; meat and fish should be opaque. Remove promptly to prevent overcooking. Best for: Non-root vegetables, fish, chicken

Steamed Halibut with Mango Sauce

Serves 4 / Top this mild fish with the spicy-sweet mango sauce to create a meal that appeals to all ages. Prep tip: You can substitute striped bass, pollock, or another white fish. Serving tip: Accompany with a side of basmati rice laced with cumin seeds, plus a salad of chopped cucumbers, diced tomatoes, minced onions, and plain yogurt. View the Steamed Halibut with Mango Sauce recipe

Broil

Like grilling, broiling cooks with intense, direct heat. It’s an ideal way to impart flavor but, like grilling, broiling meats to a char can produce carcinogens. To minimize risk, trim excess fat and marinate meats before cooking; broil only thin cuts to lessen cooking time; and slice off any charred pieces. To broil, place foods on a broiler pan or roasting pan and place in a preheated oven, 4–6 inches from the heating element. Broil until cooked through, usually 5–10 minutes. Best for: Vegetables, bread, thin cuts of meat, quick-cooking seafood

Broiled Tomato and Cheese Sandwiches

Serves 4 / A light and simple vegetarian meal. Prep tip: If you like meat, add a slice of organic ham or thinly sliced prosciutto. View the Broiled Tomato and Cheese Sandwiches recipe

Blanch

This method submerges vegetables, fruits, and even nuts in boiling water for just a few seconds; the technique keeps foods brightly colored and firm, retains vitamins, and, with fruits and nuts, loosens peels for removal. To blanch, bring a large pot of water (for veggies, add a little salt) to a rapid boil over high heat. Add food and cook for 30 seconds to 2 minutes—color should be bright—then remove with a slotted spoon and plunge into ice water to stop the cooking. Remove food when cooled, about 1 minute. Best for: Green vegetables and herbs, tomatoes, peaches, nuts

Blanched Asparagus with Lemon-Tahini Dressing

Serves 4 / Chilled asparagus blanketed in a creamy sauce—the perfect start to a summer meal. Serving tip: Set out as an appetizer with more blanched vegetables, or accompany with dishes of black olives, cubed feta cheese, fresh figs, and toasted nuts. View the Blanched Asparagus with Lemon-Tahini recipe