Low fat cooking methods have evolved and Sous-vide is taking the lead. This cooking method does not need any butter or oils added in cooking because it cooks individual portions in a sealed bag, trapping in all the natural juices, fats and flavours. This helps to accentuate the natural flavours of the foods without diluting the taste or adding extra kilojoules to your diet. Flavour and aroma compounds can remain in the residual liquid of the bag.

If you are health conscious, removing or trimming the fat from your meats before cooking can lead to leaner and healthier meals. All fats can contribute to weight gain when eaten in large amounts, because fats are higher in energy than nutrients such as proteins and carbohydrates.

In conventional cooking methods, adding butter or oil is common practice – partly to add flavour and partly to aid the cooking process. However, we do not need to do this, as most meats or proteins in Sous-vide cooking have their own fats. How can we add flavour without adding fat to our Sous-vide? Easy – take advantage of your herbs and spices. Create a spice rub or add herb sprigs into the vacuum sealing bag before sealing it. The flavours will infuse the ingredients in the bag and when it’s ready to serve, provide a burst of flavour in every bite. Below are top flavour combinations:

Flavour combinations

Curry: Ginger, garlic, coriander, cumin and turmeric cardoman & mustard seeds

Casserole: Garlic, thyme, red wine and tomato paste bayleaf

Thai: Chilli, lemongrass, lime juice, fish sauce and spring onion coriander

Moroccan: Garlic, ginger, cinnamon, cumin and lemon saffron, olives,

Chinese: Soy or oyster sauce, honey, garlic and sesame oil, Sichuan peppercorns, ginger

Mexican: Lime, chilli, paprika, coriander and red onion, chipotle, marjoram

Greek: Garlic, lemon, oregano, natural yoghurt,

Spanish: Paprika, garlic, saffron, thyme and red onion, anise seed

Italian: Basil, parsley, garlic and tinned tomatoes oregano

Give these combinations a go, or try your own mixes. Everyone has their own preferences when it comes to taste, but we can all agree that we want to enjoy our meals, and see our loved ones indulge in what we’ve prepared for them. So, put the fats away and pull out your spice rack, it’s time to get creative with your meals.

Miele offers complimentary product demonstration classes, so you can learn all about Sous-vide cooking with the help of Miele’s Vacuum Sealing Drawers and Steam Ovens. Click here to find your local Miele Experience Centre.

Georgia Fassoulidis is an Accredited Practising Dietitian and Provisional Sports Dietitian. For more information about how you can use nutrition to improve your health or performance, please contact a member of Sport Dietitians Australia (SDA), Australia’s peak professional body and credible source of sport nutrition information www.sportsdietitians.com.au