Methods of cooking depends on content of different vegetables, weather, nature of fuel and personal likes and dislikes. For getting proper nutrition, correct method of cooking is needed. Nutritive value of foods is wasted by long cooking time but taste, color and flavor of foods are improved and foods are easily digested by correct methods of cooking.
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| Different methods of cooking |
But all types of cooking methods have two objectives-
Take out the flavor from food elements.
Retain the flavor within foods.
For example when someone cooks meat curry or vegetable soup, then he or she tries to take out the flavor from these foods. On the contrary, in time of frying foods; cook tries to retain the flavor within foods these frying foods.
Cooking is the act of applying heat on food ingredients. Cooking has different methods-
Moist Heat |
Dry Heat |
Combination Of Dry Heat And Moist Heat Method |
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Moist heat:
In this method, foods ingredients are totally immersed in water.
Boiling-
In this method food ingredients are boiled at 100 °C or at 212° F temperature. Rice, fish, curry, dhal are cooked by this method.
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| Boiled egg |
Advantages-
- It is the easiest method. No need of expert for cooking by this method.
- Utensils which are used in cooking are simple - very easy to use.
- Heat spreads equally in foods, taste of food is delicious and there is no chance of burning in this type of method.
- Nature of protein is changed. Starch converts into gelatin. Dhal contains large amount of proteins which are needed for body. Collagen gets hydrolyzed.
- Fat is not changed.
Disadvantages-
- There is a chance of loss of nutrients, if after cooking excess water is discarded water soluble vitamins like vitamin C may be lost. To prevent this loss excess water should be used in soup; dhal etc. If vegetables are cooked in water containing salt and this cooking is discarded, small amount of protein may be lost. Some minerals like sodium, potassium and calcium also loss because these minerals are easily mixed with water.
- Boiling methods take time and fuel is wasted.
- Boiling foods may not be tasty.
- Foods may be very soft, if food is over boiled.
Simmering-
In this method food is cooked at 82° - 99° C temperature with a well fitting lid. To boil thin slice of meat and to make vegetable soup this method is applied.
Advantages-
- Foods are properly boiled.
- There is no risk of burning.
- Food elements are lost in a small amount.
Disadvantages-
- Heat sensitive nutrients are lost for long time cooking process.
- More fuel is required.
Poaching-
It is easy method. Poaching of egg in water gets cooked quickly and it is easy to digest. If we add oil to cook egg poach, this method will not be involved in moist heat method.
Advantages-
- Very quick method.
- Easily digestible as no fat is used in this method.
Disadvantages-
- It is bland in taste.
Stewing-
At 80° C or 120° F simmering temperature food ingredients are cooked for long time. In this method food ingredients are cooked in tight utensils. So, stew is very nutritious. Vegetables, meats are cooked by this method.
Advantages-
- Protein does not get hard due to long period of cooking at simmering temperature and so it does not hamper in the digestion.
- All nutrients of food and flavor are retained.
Disadvantages-
- This method takes time.
Blanching-
Before cooking raw vegetables, fruits are immersed or steamed at 94° – 100° C temperature for 2 to 5 minutes. The time may vary for immersing. The time depends on the nature of vegetables and fruits. Then vegetables or fruits are picked from hot water and again these are immersed in normal water and finally these are picked from it.
Actually Blanching means washing the raw vegetables or fruits with hot water. So, cells of vegetables or fruits get soft and odor of food is prevented. If these are fried, there is a less absorption of fat is occurred because it takes less time or frying. After blanching color of all vegetables remain same.
Steaming-
In this method foods are cooked in steam. Steam is generated from boiling water. So, food does not contact with the water. Foods are completely cooked by steam.
There are two types of steaming:-
Direct method-
Water is boiled in kadai. Then foods are kept above of another big bowl which has many holes and the lid of big bowl is tightly covered. Then food is boiled by steam of boiling water.
Indirect method-
Foods are kept in covered container with a lid. Then this container is kept in another container which is full of water. When the heat is applied steam will be created from the boil water then the foods will be prepared by steam.
Advantages-
- It retains its texture.
- Flavor is good.
- There is no chance for burning of food.
- Nutritive value is maintained as food is cooked in tight fitting container.
Disadvantages-
- Many foods cannot be prepared by this method.
Pressure cooking-
This method also requires steam. Foods are cooked by steam. Pressure cooker has ability to control pressure of steam. Nutritive value is maintained in this method and it takes less time to cook food.
Advantages-
- Different item can be cooked at same time in different container.
- Fuel is saved.
- Loss of nutritive value may be less.
- Flavor is not lost.
- We can know when food is cooked.
Disadvantages-
- Cook should know how to use the pressure cooker otherwise accidents can happen.
- Foods can be overcooked. So, there is a chance of spoiling of taste. Rice, dhal, meat and vegetables are cooked by this method.
Dry Heat:
Air or fat is the medium of this method.
Broiling or Grilling-
It is totally dry cooking. In this method, water or fat cannot be used as the medium of cooking. Foods are directly contacted with heat of fire. It is the oldest method of cooking. In earlier, men broil or grill meat of animals and potatoes with the help of fire.
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| Grilled Chicken |
Advantages-
- Cooking process is quick.
- Flavor is improved.
- There is less or no requirement of fat.
Disadvantages-
- There is need of constant attention to prevent burning of foods.
Pan broiling-
Food is cooked on uncovered heated frying pan. At first, roti is heated on pan then it is broiled. Protein and starch rich foods are cooked by this method. At the time of broiling hard shell of starch is opened and thin starch is opened and thin starch is converted into dextrin. So, it is easy to digest. Wastage of minerals is not occurred.
Advantages-
- Color, flavor and texture are improved.
- Reduces the moisture content of the food and so food is preserved for long time.
- This method helps in powdering various spices such as cumin seeds, coriander seeds, garam masala after roasting.
- By this method foods are cooked quickly.
Disadvantages-
- Constant observation is required.
- Vitamins may be lost if long time broiling is occurred.
- Amino acid is wasted when food becomes brown.
Toasting-
It is one type of dry heat method. Bread is toasted by this method. By toasting starch is ruptured and some parts of starch is converted into digestible dextrin. So, toasted bread is easier to digest than raw bread.
Advantages-
- Foods are digestible.
Disadvantages-
- Thiamine is lost and decreases the food value of protein.
Baking-
For boiling the food special oven or container is required. Food is cooked by hot air. It is basically dry heat method but steam is generated from food at the time of cooking. This steam helps to bake the food. Normally foods are cooked at 120° - 250° C temperature. For baking outside of these foods become hard and crispy in nature and inside is soft. Generally cake, biscuits breads are cooked by this method.
Advantages-
- Flavor and texture is improved.
- Variety of dishes can be made.
- Uniform and bulking cooking can be maintained.
Disadvantages-
- Special equipment and skill are required.
FAT AS MEDIUM OF COOKING
Sauteing-
In this method, food is sauted in kadai or pan and a small amount of oil is used. Food is tossed occasionally. Food should be covered with lid reducing the flame until the foods get soft. Foods will be boiled by its own steam. The foods are obtained by this method is tender, moist but without any liquid and gravy. Some vegetables which are used as side dishes with a main menu are cooked by this method.
Frying-
The medium of frying is oil or fat like ghee or banaspati. There are two types of frying
Deep fat frying
Shallow fat frying
Deep fat frying-
Food is totally immersed in hot oil. The temperature will be 180º – 220º C. In this method, at first oil is heated properly. Then food is fried in this hot oil. Cooking process is quick. Outside of the food is crispy and brown in color. Fat absorption is increased so, calorific value is also increased.
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| Deep Frying |
Shallow fat frying-
Food is cooked in a shallow pan using fat or oil. Non – stick frying pan is the best for shallow fat frying. Food is crispy brown outside and tender, soft inside e.g.; paratha, tikki, cutlet etc are cooked by this method.
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| Shallow Frying |
Advantages-
- Taste and texture of food is improved.
- Increase the calorific value.
- Cooking process is quick.
- At the time of shallow frying, the amount of oil consumption can be controlled.
Disadvantages-
- Sometimes there are loss of some nutrients like thiamine, vitamin A and carotene.
- Food becomes soggy with too much absorption of oil.
- It is not easy to digest.
- Long time frying and heated oil can produce some harmful substances.
COMBINATION OF DRYING HEAT AND MOIST HEAT METHOD
Braising-
Food is cooked by the combination of two methods named roasting and stewing. Reducing the flame, slightly roasting meat is cooked with little water in a pan with a tight fitting lid. Lightly fried root vegetables can be used with this. Flavoring and seasoning are added and foods are allowed to cook gently. Many foods are prepared by combination of dry heat and moist heat method.
Upma:
Roasting and boiling.
Meat curry:
Boiling and deep frying.
Some dos and don’ts of cooking:
Don’ts |
Dos |
Food should not be given in cold water
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Food should be given in boiling water.
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Too much water is not used in cooking.
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Less amount of water should be used as per requirement.
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After cooking extra water should not be wasted.
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The extra water should be used in another cooking.
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Don’t spoil the green leaves of vegetables.
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Use the green leaves of vegetables such as radish, cauliflower, onions leaves should be used.
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Don’t give soda in food. Vitamin B may be lost.
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Cook the food without baking soda.
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Don’t boil the food for long time.
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Stop the cooking when boiling is done properly.
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Food should be cooked just before eating. Don’t cook the food very early.
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Food should be served quickly after completing of cooking.
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Don’t keep fruits and vegetables in open place in hot weather.
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Keep the food in the refrigerator.
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Don’t wash the vegetables through running water because water soluble vitamins may be lost by this way.
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Wash the vegetables properly before cutting.
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Extra water spoils the vitamin B complex and minerals. Don’t wash rice, dhal, again and again.
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Rice and dhal are washed in small amount of water.
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Don’t pilling in thick way. There may be lost of vitamin.
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Pilling in as thin manner.
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Don’t hot the food again and again. Result is nutrition can be lost.
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Hot the food just before serving.
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