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COOKiNG
METHODS
FOOD N° 2 6 / 06
C O N T E N T S
- Moist-heat cooking
methods
**- Boiling
- Poaching
- 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**
G O O D T O R E M E M B E R
G O O D T O K N O W
NutriPro Food 6/
C o o k i n g M e t h o d s
- When practical, save the cooking
liquid for use in stocks, sauces and
casseroles.
- To add vitamins, sprinkle some
fresh herbs onto the cooked food.
Poaching:
Cooking in liquid at a temperature
under the boiling point (75°– 95° C/
167°– 203° F).
Tips:
- Not ideal for nutrient retention in
vegetables and potatoes, because a
long cooking time results in addi-
tional nutrient loss through osmosis
(nutrients boiled out into the liquid).
- Use a pot with a large diameter.
- If possible, add herbs or spices to
the poaching liquid rather than salt
or sugar.
Moist-heat
cooking
methods
generally, moist-heat cooking meth-
ods use a liquid for cooking – usually
water, stock or steam. the advan-
tage of steam is that it transfers more
heat at the same temperature. As a
result, the food cooks faster and
fewer nutrients are lost. the cooking
temperature may vary from 70° – 120°
C (158° – 212° F). these methods
are particularly suitable for prepar-
ing pasta, rice, pulses and vegeta-
bles. the methods referenced below,
though not exhaustive, are the more
common techniques.
Boiling:
Cooking in a lot of liquid at a tem-
perature of about 100° C (212° F).
Tips:
- Generally use as little water as
possible to minimize the loss of
vitamins and minerals.
Blanching
Purpose:
- Deactivation of enzymes
- Preservation of the colour
- Killing of microorganisms that may
be present
Note: loss of about 20 – 30% of vitamin
C, but vitamin retention improves
during subsequent storage (chill-
freeze process).
Tips:
- Drain and refresh in cold or iced
water immediately to prevent fur-
ther vitamin loss through cooking.
- Do not leave the food in the water
as this will cause further loss of
nutrients through osmosis and will
soften the texture of the food.
Note: Osmosis: Nutrients in food leak
or diffuse to liquid with lower con-
centration. Therefore, it is important
to use this liquid for the sauce or as
stock for soups because it is rich in
vitamins and minerals.
Steaming:
Cooking at a temperature of about
100°C (212° F) in steam, with the food
and cooking liquid completely sepa-
rated. You can use a commercial
steamer or a pot with a rack that
suspends the food above a small
amount of simmering liquid.
Tips:
- Use a flavoured liquid like stock,
wine, water infused with herbs,
lemon, etc.
bles) for soups;
hot pots
rice, potatoes and
pasta
connective tissue
small sausages
- vegetables, fish,
- potatoes
- no fat / oil is needed
- no fat / oil is needed
- nutrient-friendly
method
vitamins
(osmosis) e.g. water-
soluble vitamins
(folate, vitamin B 1 , C)
Boiling
Poaching
Steaming
Moist-heat cooking methods
Stewing / Braising:
Meat is often browned before liquid
is added. Meats and vegetables can
be cooked or steamed in their own
juice. A particular way of stewing
is to glaze: vegetables (carrots, small
onions) become covered with the
stew stock, which is reduced and
enriched with a little sugar.
Food Nutrition + –
G O O D T O K N O W
G O O D T O R E M E M B E R
NutriPro Food 6/
C o o k i n g M e t h o d s
Dry-heat cook-
ing methods
heat is transferred through air or fat.
the cooking temperature is between
120° – 150° C (248° – 302°F), and for
short periods up to 300°C (572° F).
suitable for foods rich in proteins,
like meat, fish and seafood and
where a crust is desired.
Roasting:
Cooking with browning on the stove
or in the oven with or without
adding fat, at a temperature of
140°– 200°C (284°– 392° F). A special
form of short roasting is sautéing.
Tips:
- Important: roast at intense heat to
seal the juices inside the meat,
then cook at low heat until done.
This reduces the loss of vitamins,
minerals and moisture.
- Use vegetable oils that are high in
polyunsaturated or monounsaturat-
ed fats like canola oil and sunflower
oil. Roast meat in its own juice.
- Brush vegetables with a minimum
of oil to decrease fat absorption
during cooking.
- 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.
- A special method: cooking at a low
temperature – cook the meat at a
temperature between 68°– 80° C
(154,4°– 176°F) in the oven until
done (up to 24 hours).
- Roasting in the pan or grilling bet-
ter preserves the vitamins and
minerals in meats, fish or chicken
than roasting in the oven or boiling,
due to heat, cooking time and loss
of nutrients.
how does a microwave
work?
In other cooking methods food
warms up from the outside in. But
with the microwave, the heat comes
from inside the food, from its water
molecules. The electromagnetic
waves of the microwave cause these
water molecules to vibrate and
the resulting heat cooks the food.
Deciding factors for determining
the required cooking time of certain
products can be water content,
molecular density, the starting tem-
perature of the food, as well as the
penetration or strength of the rays
(normally 2 – 4 cm). According to
current findings there is no risk of
radiation exposure if microwave
ovens are used properly.
Microwave cooking:
Cooking with electromagnetic waves,
either with or without a small amount
of added liquid. The food can be
browned or given a crust only if com-
bined with a dry-heat method such
as grilling. It is ideally suited for
reheating food.
Tips:
- The food may cook unevenly and
have hot and cold spots.
Note:
- For liquids: stir about halfway
through the cooking time to dis-
tribute heat more evenly.
- For solid food: let sit for several
minutes after cooking or reheat-
ing, before serving.
- If the thickness of food (e.g. piece of
meat) is more than the penetration
of the microwaves, there is a risk of
the core remaining raw. As a result,
any existing microorganisms (e.g.
salmonellae in poultry) may not be
killed.
- Frozen products do not conduct
heat well, so there is a risk of the
outside area overheating while the
inside remains raw.
Note: defrost on low heat and cook
immediately.
- Suitable dishes: glass, porcelain,
and microwave-safe plastic dishes.
filled vegetables),
fruits
more connective
tissue)
steaming, stewing
- reheating
- any kind of food
but only in small
quantities
retention if cooking
liquid is kept for fur-
ther use
- light cooking method
- nutrient-friendly
method
of vitamins
steaming and stewing
- less cooking time
- minimal loss of vita-
mins and minerals
if used for cooking or
fat released from
meat during cooking
which is then ab-
sorbed by the sauce
mins are partially
destroyed
Stewing/
Braising
Pressure
cooking
Microwave
cooking
Moist-heat cooking methods
Food nutrition
+ –
G O O D T O R E M E M B E R
G O O D T O K N O W
NutriPro Food 6/06 – NESTLÉ ProFESSioNaL Nutrition Magazine
C o o k i n g M e t h o d s
Sautéing:
Dry-heat cooking method in which
heat is conducted by a small amount
of fat (the food is kept in motion).
Tips:
- Use for tender cuts of meat and
vegetables.
- If meat is marinated, dry before
cooking to ensure proper browning.
- Cook only single layers, don’t over-
crowd the pan.
Grilling:
Cooking with radiant heat or contact
heat, with or without added fat.
Grilling techniques:
Over-heat grilling: food is placed on
a rack or grill over a gas, charcoal or
barbecue grill.
Under-heat grilling: food is placed
under a gas or electric salamander
or heating element.
Between-heat grilling: this method
uses radiant heat, convection heat
or a combination of both.
Tips:
- Dry meat browns better than moist
meat. The grill must be hot before
the food is added. This way the juic-
es are quickly sealed into the meat
and are better retained, as are vita-
mins and minerals.
- Don’t salt the food before grilling.
Salt draws the juices out of the
meat, resulting in a loss of vita-
mins, minerals, and moisture.
Cook & Chill
Cook & chill is a food preparation
system, not a cooking method.
The principle: the food is cooked to
90 – 95% (depending on the system of
regeneration/reheating), and all of
the cooking methods described here
may be used, except grilling.
This is followed by shock-chilling
to a temperature of 1° – 3° C
(33,8° – 37,4° F), packing the food in
single or multiple portion contain-
ers, and storing. The storage time
depends on the special cook & chill
method and lasts between 3 and 21
days. The rapid cooling ensures
minimum vitamin and mineral loss.
The loss of vitamins depends on
the choice of cooking method and
on the storage time.
Note: the longer the food is stored,
the greater the vitamin loss.
- meat, fish
- vegetables, potatoes
- eggs
- fish, meat (food with not
much connective tissue)
- vegetables, potatoes
- fruit
- dough products
- potatoes
- sometimes no fat added through
cooking
- fat drains out
- no loss of vitamins and minerals
into liquid
- hard digestible dough and crusts
become light and easy to digest
- heat-sensitive vitamins are par-
tially destroyed
- some loss of water/fat vitamins if
stock is not kept for the sauce
- if fat is used, the fat content of the
food becomes higher
- formation of acrylamide
- heat-sensitive vitamins are
partially destroyed
- heat-sensitive vitamins are
partially destroyed
Roasting
Grilling
Baking
dry-heat cooking methods
- Place food on a rack so fat can
drain.When using a grill plate sim-
ply brush the plate with a mini-
mum of oil (polyunsaturated or mo-
nounsaturated vegetable oil) before
heating. Never grill cured (pickled)
meat, because cancer-causing
substances (nitrosamine) may be
formed.
- Avoid overly moist marinades or
fat dripping from the grilled food
onto hot coals or heating elements,
as this may cause toxic compounds
to be released into the resulting
smoke.
Baking:
Cooking with browning in dry heat
at a temperature of 120°–250°C
(248°– 482°F).
Food **nutrition
Q u i z
Answer: STEAMING
G O O D T O K N O W
NutriPro Food 6/06 – NESTLÉ ProFESSioNaL Nutrition Magazine
C o o k i n g M e t h o d s
Vitamin loss
Tips to prevent
vitamin loss:
- Whenever possible, wash vegeta-
bles whole and before peeling
under running water.
- Peel thinly or cook with skin on.
- Cut into large pieces.
- Raw vegetables and fruit salads:
add a little lemon juice or vinegar
to slow down vitamin C loss.
- Use the smallest amount of water
necessary.
- Cook with the lid on.
- Cook until just tender, not mushy.
- Serve immediately keeping food
warm causes a vitamin C loss of
4 – 17% in one hour and
7 – 34% in two hours.
- Canned vegetables: - Never boil canned vegetables. - The best way to heat them is the
microwave warm up
the liquid first, then add the
vegetables.
- Avoid excessive stirring while
warming.
- Use the juice to cook the vegeta-
bles in, or add to soups or stocks.
- Frozen vegetables: - Don’t thaw them before cooking. - Heat the water first, then add the
vegetables.
- If you use them for cold food
items, cook them thoroughly
beforehand.
- The best way to heat them is in
the microwave (less vitamin loss).
- Which of the following cooking
methods is a moist-heat cooking
method?
A Grilling
S Poaching
C Baking
- Which of the following cooking
methods is a dry-heat cooking
method?
u Steaming
L Pressure cooking
T Roasting
- What is the reason for blanching
vegetable?
O To increase vitamin loss
R To soften the texture of
the food
E To minimize vitamin loss during
storage
- For which cooking method can you
use a steamer?
i Boiling
T Roasting
A Stewing
- With reference to fat intake, which
cooking method is better?
M Deep-frying
A Stir-frying
T Pan-frying
- How are vitamins classified?
i Water-soluble and
fat-soluble substances
A Major and trace substances
Vitamin loss by different
cooking methods
Cooking Vitamin loss
methods in % (C, B
1
, B
2
, B
6
Boiling 35 – 60
Poaching Less than boiling
steaming 10 – 25
Pressure cooking 5 – 10
Microwave cooking 5 – 25
Roasting 10 – 47
stewing/Braising 10 – 12
grilling 10 – 12
Baking 10 – 12
Frying 7 – 10
g o o d t o R e M e M B e R
stability of vitamins
Vitamin Acid Alkali heat Light o 2
low pH high pH >70°C
C
B
A
d
e
no effect sensitive very sensitive
fat-soluble vitamins (A, D, E, K)
water-soluble vitamins (C, B vitamins)
1 2 3 4 5 6 7 8
- What is important to remember,
if you use frozen vegetables?
N Don’t thaw them before cooking
i Add lemon juice to cooking
liquid to slow down vitamin C
loss
R Use a lot of fat
- Which cooking method causes the
greatest vitamin loss?
R Microwave cooking
P Baking
G Boiling
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