Water Is Life

Don't stereotype H2O-based cooking methods-no tasteless boiled chicken here! These recipes from the Prevention Test Kitchen deliver bold, flavorful foods that are lower in fat, contain more nutrients, and are less likely to cause inflammation than other methods. Here's how to tap into all the benefits.

- BY JACLYN LONDON, M.S., R.D., C.D.N. RECIPES BY TINA MARTINEZ PHOTOGRAPHS BY MIKE GARTEN

WHY WATER?

Techniques like grilling that use high temps and dry heat trigger a chemical process called the Maillard reaction, resulting in the browning that gives foods crave-worthy crispness.

Unfortunately, that process can also produce compounds that, when eaten in excess over time, may contribute to oxidative stress and inflammation.

Gentle water-based cooking—simmering, boiling, poaching, blanching, and steaming—helps preserve delicate nutrients, keeping foods moist and flavorful. These methods also minimize added calories from oils, helpful if you're on a low-calorie diet.

WARM LENTIL SALAD WITH CASTELVETRANO OLIVES

ACTIVE 35 MIN. TOTAL 1 HR. 15 MIN. SERVES 4

1/2 cup wheat berries 1/2 bunch flatleaf parsley 1 cup green French lentils 1 bay leaf 2 tsp reduced sodium vegetable bouillon base (we used Better Than Bouillon) 1 shallot, halved and divided 2 cloves garlic, divided 1/3 cup plus 1 Tbsp olive oil 1 Tbsp lemon zest plus 1/4 cup lemon juice Kosher salt and pepper 3 ribs celery, thinly sliced on bias, plus 1/4 cup celery leaves, finely chopped 1/4 cup Castelvetrano olives, pitted and chopped 2 oz ricotta salata cheese, crumbled

1. Cook wheat berries per pkg. directions.

2. Cut leaves from parsley and set aside; place stems in 4-qt saucepan along with lentils, bay leaf, bouillon base, 1 shallot half, 1 clove garlic, and 3½ cups water. Bring to a boil, then reduce heat and simmer, stirring occasionally, until lentils are tender, 30 to 35 min. Drain lentils and discard bay leaf, shallot, garlic, and parsley stems.