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FOOD N° 2 6 / 06
CONTENTS
• Moist-heat cooking
methods
COOKiNG – Boiling
– Poaching
METHODS – steaming
– stewing/Braising
– Pressure cooking
– Microwave cooking
• dry-heat cooking
methods
– Roasting
– sautéing
– grilling
– Baking
• Fry-cooking methods
– deep-frying
– Pan-frying
– stir-frying/Wok
2 Cooking Methods
Moist-heat • When practical, save the cooking Steaming:
liquid for use in stocks, sauces and Cooking at a temperature of about
cooking casseroles. 100°C (212° F) in steam, with the food
• To add vitamins, sprinkle some and cooking liquid completely sepa-
methods fresh herbs onto the cooked food. rated. You can use a commercial
steamer or a pot with a rack that
suspends the food above a small
generally, moist-heat cooking meth- amount of simmering liquid.
ods use a liquid for cooking – usually Tips:
water, stock or steam. the advan- • Use a flavoured liquid like stock,
tage of steam is that it transfers more wine, water infused with herbs,
heat at the same temperature. As a lemon, etc.
result, the food cooks faster and
fewer nutrients are lost. the cooking
temperature may vary from 70° – 120°
C (158° – 212° F). these methods Poaching:
are particularly suitable for prepar- Cooking in liquid at a temperature
ing pasta, rice, pulses and vegeta- under the boiling point (75°– 95° C/
bles. the methods referenced below, 167°– 203° F).
though not exhaustive, are the more Tips:
common techniques. • Not ideal for nutrient retention in
vegetables and potatoes, because a Stewing / Braising:
long cooking time results in addi- Meat is often browned before liquid
Boiling: tional nutrient loss through osmosis is added. Meats and vegetables can
Cooking in a lot of liquid at a tem- (nutrients boiled out into the liquid). be cooked or steamed in their own
perature of about 100° C (212° F). • Use a pot with a large diameter. juice. A particular way of stewing
Tips: • If possible, add herbs or spices to is to glaze: vegetables (carrots, small
• Generally use as little water as the poaching liquid rather than salt onions) become covered with the
possible to minimize the loss of or sugar. stew stock, which is reduced and
vitamins and minerals. enriched with a little sugar.
GOOD TO KNOW
Blanching
Purpose:
• Deactivation of enzymes
• Preservation of the colour
• Killing of microorganisms that may
be present GOOD TO REMEMBER
Note: loss of about 20 – 30% of vitamin
C, but vitamin retention improves Moist-heat cooking methods
during subsequent storage (chill- Food + Nutrition –
freeze process).
Tips: Boiling • food (e.g. vegeta- • no fat / oil is needed • great loss of nutrients
• Drain and refresh in cold or iced bles) for soups; (osmosis) e.g. water-
water immediately to prevent fur- hot pots soluble vitamins
(folate, vitamin B , C)
ther vitamin loss through cooking. • starches such as 1
• Do not leave the food in the water rice, potatoes and
as this will cause further loss of pasta
nutrients through osmosis and will Poaching • meat with little • no fat / oil is needed • great loss of nutrients
soften the texture of the food. connective tissue
Note: Osmosis: Nutrients in food leak • eggs, fish, poultry,
or diffuse to liquid with lower con- small sausages
centration. Therefore, it is important Steaming • vegetables, fish, • nutrient-friendly
to use this liquid for the sauce or as method –
stock for soups because it is rich in • potatoes
vitamins and minerals. • minimal loss of
vitamins
NutriPro Food 6/06
3
Cooking Methods
Tips: Tips: GOOD TO KNOW
• Use leftover water for the sauce • It is important to keep to the exact
or as stock for soups. cooking time, as the food over- Phytochemicals
• Use a pot with a tight-fitting lid cooks very quickly.
(as wide and flat as possible). • Suitable for producing large batches The term phytochemicals refers to a
(portion by portion) of food (vegeta- class of substances (at the moment
Pressure cooking: bles, potatoes, fish), or for producing 60 000 – 100 000 are known), which
Cooking in an airtight pressure a smaller amount of food (e.g. for exist only in plants. They are classi-
cooker at about 105° – 120° C diet recipes). fied into several groups (e.g. carote-
(221° – 248° F). noids, flavonoids, phytoestrogens,
Note: higher temperature equals glucosinolates) and rated as health-
shorter cooking time. The steamer is supporting substances. They have,
also suitable for blanching, poaching for example, antioxidant, anti-carci-
nogenic and anti-inflammatory
and reheating. effects and may also reduce blood
cholesterol. These effects can only
be verified when the phytochemi-
cals are obtained from whole foods
in fruits and vegetables. Their effect
when taken as supplements cannot
currently be verified. Their loss dur-
ing cooking varies greatly. Some are
soluble and sensitive to heat and
air; others are better obtained from
well-done foods (lycopene in cooked
tomatoes). Tip: The best way to
serve a variety of phytochemicals is
to create a diet that includes every
colour of the rainbow (red, orange,
yellow, green, blue/violet).
NutriPro Food 6/06 – NESTLÉ ProFESSioNaL Nutrition Magazine
4 Cooking Methods
GOOD TO KNOW Microwave cooking: Dry-heat cook-
Cooking with electromagnetic waves,
how does a microwave either with or without a small amount ing methods
work? of added liquid. The food can be
In other cooking methods food browned or given a crust only if com-
warms up from the outside in. But bined with a dry-heat method such heat is transferred through air or fat.
with the microwave, the heat comes as grilling. It is ideally suited for the cooking temperature is between
from inside the food, from its water reheating food. 120° – 150° C (248° – 302°F), and for
molecules. The electromagnetic Tips: short periods up to 300°C (572° F).
waves of the microwave cause these • The food may cook unevenly and suitable for foods rich in proteins,
water molecules to vibrate and have hot and cold spots. like meat, fish and seafood and
the resulting heat cooks the food. Note: where a crust is desired.
Deciding factors for determining – For liquids: stir about halfway
the required cooking time of certain through the cooking time to dis- Roasting:
products can be water content, tribute heat more evenly. Cooking with browning on the stove
molecular density, the starting tem- – For solid food: let sit for several or in the oven with or without
perature of the food, as well as the minutes after cooking or reheat- adding fat, at a temperature of
penetration or strength of the rays ing, before serving. 140°– 200°C (284°– 392° F). A special
(normally 2 – 4 cm). According to • If the thickness of food (e.g. piece of form of short roasting is sautéing.
current findings there is no risk of meat) is more than the penetration Tips:
radiation exposure if microwave of the microwaves, there is a risk of • Important: roast at intense heat to
ovens are used properly. the core remaining raw. As a result, seal the juices inside the meat,
any existing microorganisms (e.g. then cook at low heat until done.
salmonellae in poultry) may not be This reduces the loss of vitamins,
killed. minerals and moisture.
• Frozen products do not conduct • Use vegetable oils that are high in
heat well, so there is a risk of the polyunsaturated or monounsaturat-
outside area overheating while the ed fats like canola oil and sunflower
inside remains raw. oil. Roast meat in its own juice.
Note: defrost on low heat and cook • Brush vegetables with a minimum
immediately. of oil to decrease fat absorption
• Suitable dishes: glass, porcelain, during cooking.
and microwave-safe plastic dishes. • For a low-fat meal: do not serve or
eat the crust as it contains the
roast’s fat.
Remove the dark brown or black
crust before eating, as it could con-
tain carcinogenic (cancer-causing)
substances.
GOOD TO REMEMBER • A special method: cooking at a low
temperature – cook the meat at a
Moist-heat cooking methods temperature between 68°– 80° C
Food + nutrition – (154,4°– 176°F) in the oven until
done (up to 24 hours).
Stewing/ • vegetables (e.g. • vitamin and mineral • addition of some fat • Roasting in the pan or grilling bet-
Braising filled vegetables), retention if cooking if used for cooking or ter preserves the vitamins and
fruits liquid is kept for fur- fat released from minerals in meats, fish or chicken
• fish, meats (with ther use meat during cooking than roasting in the oven or boiling,
more connective • light cooking method which is then ab- due to heat, cooking time and loss
tissue) • nutrient-friendly sorbed by the sauce of nutrients.
method • heat-sensitive vita-
• minimal loss mins are partially
of vitamins destroyed
Pressure • see boiling, • comparable with –
cooking steaming, stewing steaming and stewing
• reheating • less cooking time
Microwave • any kind of food • minimal loss of vita- –
cooking but only in small mins and minerals
quantities • short cooking time
NutriPro Food 6/06
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