healthy cooking

Cooking is a set of techniques that use heat in order to transform food and in order to facilitate the digestion of certain foods by the human body while eliminating bacteria and parasites that they may contain.

However, despite the benefits of cooking, it is not without some consequences, as some foods can lose their nutritional value as a result of prolonged exposure to heat.

Cooking not only changes the color and consistency of food, but it can also spoil the taste and nutritional value of food, as it:

Starting at 45°C the enzymes are inactivated.

And between 60 and 75 degrees Celsius destroys vitamin C, which is more sensitive to heat and light.

Starting at 90 or 95 degrees Celsius some B vitamins are lost.

What cooking methods are best suited for different types of food?

Steam or foil cooking:

Steam cooking means that the food is cooked while it is surrounded by steam or broth. As for cooking with paper, the food is wrapped in airtight paper so that it is usually cooked in the oven.

One of the benefits of this method is that it allows the preservation of the highest possible amount of nutrients without the need to add mental materials (such as oil, for example).

Food that can be cooked in this way:

Fish and seafood, poultry, delicate items that do not need a long time to cook, vegetables of all kinds.

Boil cooking:

Blanching involves cooking food in boiling water, which has a temperature of about 100 degrees.

Cold cooking method:

This method begins with cooking in a cold, fragrant or unscented liquid, which results in osmosis or a mutual effect between the food and the liquid in which it is cooked, as the fragrant liquid penetrates into the foods in order to impart a specific flavor to them. This obtained liquid can be reused later when the cooking process is over.

On the other hand, the cold cooking method is compatible with dry and soft foods, and only the cooking time varies.

Hot cooking method:

This method begins with cooking in a hot, fragrant or unscented liquid, which results in the softening of the muscle fibres. It is a useful way to quickly cook foodstuffs provided they are not too dry (seafood, some types of fish, meat...).

Boiling in a hot liquid is characterized by several characteristics, including: cooking foods quickly, preserving the color of vegetables and nutrients in a better way, and destroying enzymes that destroy vitamins.

Food that can be cooked in this way:

Fish and seafood, poultry and meat are relatively dry, soft materials that do not need a long time for cooking.

Grill cooking:

This method is based on cooking food at a constant temperature, whether in the oven or on the grill. This method is usually used to cook tender meat. Because heat can dry out food, cooking must be monitored frequently.

The main benefit of this method of cooking is that it allows the formation of a colored outer crust that gives a kind of crunch and deliciousness when eating.

Food that can be cooked in this way:

Soft meat and fish, very dry vegetables (carrots, parsnips, fennel or Basbas, etc.).

Slow cooking sauce:

There are two different methods, but they have many similarities. Slow cooking means cooking (under a lid) a piece of meat (generally a large size) in a slow and gentle manner for a long period of time, in a fragrant liquid. As for frying, whether by cooking sauce or soup, it gives a similar result to slow cooking, provided that the same quality of meat is used. However, unlike slow cooking, the meat should be cut into cubes of the same size.

If you slow cook or stir-fry with a sauce or spiced soup, it is recommended that you broil it until browned before adding the liquid. This gives it color and flavour.

These methods of cooking are ideal for obtaining a delicious and distinct flavor of dry cuts of meat, especially the shoulder, neck or breast. Some seafood and vegetables can be slow cooked or stir-fried in a sauce.

Food that can be cooked in this way:

Fish and seafood, poultry, delicate items that do not need a long time to cook, vegetables of all kinds.

Cooking by stirring over a very fast fire

This method of cooking has properties similar to grilling, as it depends on cooking the food, whether at a high or low temperature, in order to get rid of a small amount of fat. 

This quick cooking method that gives food color and flavour, is suitable for softer ingredients or products with a smaller amount. As is the case for frying directly in the sauce without adding water, something that requires some skill in the chef...as he has to avoid burning.

Food that can be cooked in this way:

Meat is tender, fish is small, various seafood, fruits and vegetables are cooked.

note :

Although the addition of a fatty substance contributes to the development of the color and flavor of food, it is best to have it in a very small amount.