课 5, 主题 3

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Cooking-Methods

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Exam code:8585

Selecting appropriate cooking methods

There are different methods to cook food which fall into three main categories:
- water-based
- dry heat
- fat-based
Each method will cook food differently and nutrients (such as vitamins and minerals) can be conserved or modified depending on the cooking method chosen and the ingredient
The palatability of food is also changed depending on the food being cooked and the method chosen

Water-based

There are several water-based cooking methods including:
- steaming
- boiling
- simmering
- blanching
- poaching
- braising

Steaming

Steaming involves placing food over boiling water (including stock) and using the heat from the steam to cook the food
Food cooks without the addition of other ingredients such as fat
A steamer basket or pot, or an electric steamer can be used

Advantages	Disadvantages
No direct contact with the water so foods retain most of their nutrients	Food does not have additional flavour compared to other methods (roasting, grilling)
Vegetables remain vibrant in colour, taste and texture (unless overcooked)
A gentle cooking method, so suitable for delicate foods such as fish
No fat/oil is required so it is a healthy way to cook food
Food cannot be burnt (but can be overcooked)

Boiling

Food is placed directly into a pan of boiling water, stock or milk over a high heat
Boiling will soften hard foods like pasta, rice, hard cuts of meat and some vegetables

Advantages	Disadvantages
No fat/oil is required so it is a healthy way to cook food	Food does not have additional flavour compared to other methods (roasting, grilling)
Food cannot be burnt (but can be overcooked)	Over-boiling vegetables and fruits can lower their nutrient content, lose flavour and colour
Energy-efficient and quick method to cook food (when using small volumes of water and a lidded pan)	A harsh method to cook food so not suitable for delicate foods

Simmering

Simmer uses low heat to gently cook food in just boiling water
Used for reducing liquids in sauces and dishes such as curries and soups which can also deepen flavour

Advantages	Disadvantages
No fat/oil is required so it is a healthy way to cook food	Over-simmering vegetables and fruits can lose flavour and colour
Food cannot be burnt (but can be overcooked)	Lower their nutrient content as food is often cooked for longer
Energy-efficient and quick method to cook food (when using small volumes of water and a lidded pan)	Flavours can leach into the cooking water which can be lost unless it is used as a sauce

Braising

Braising is a slow cooking method using an oven
Food is cooked in liquid (water, stock or wine) alongside other flavours such as herbs and vegetables
A lidded pot is used
Suitable for larger cuts of meat which are often fried before braising

Advantages	Disadvantages
Foods are tender and soft	Large loss of nutrients from the food into the cooking liquid
Lots of flavour can be added and retained	Vegetables can become too soft and lose their colour and texture

Cuts of meat and root vegetables in a cooking sauce within a cooking pot. — Braising can tenderise meats and root vegetables

Image via Freepik (opens in a new tab)

Blanching

When food is blanched, it is placed quickly into boiling water for a short time
Food is then removed and placed into cold water or ice to stop the cooking process
- Food is therefore part-cooked
Blanching has many uses including:
- removing skins from fruits and vegetables (e.g. tomatoes and peppers)
- reducing strong flavours (e.g. onions)
- preparing food for freezer storage (fruits and vegetables)

Advantages	Disadvantages
Texture, colour and taste are kept	Does not cook food
Nutrient quality remains high	Does not cook food

Poaching

Poaching foods is similar to simmering but uses a lower heat (approx. 80 °C) for the cooking liquid (water, milk or stock)
Foods suitable for poaching include:
- eggs
- fish
- fruit and vegetables

Advantages	Disadvantages
Gentle cooking method so suitable for delicate foods	Not suitable for hard vegetables or tough cuts of meat
Retains some nutrients within the food	Foods can lose flavour, colour and texture

Dry methods

Dry cooking methods include:
- baking
- roasting
- grilling
- dry frying

Baking

An oven is used to bake foods such as cakes, breads, potatoes, pies
Food is baked evenly in an oven due to radiation and convection processes

Advantages	Disadvantages
Foods are tender and soft	Loss of vitamins due to high heat
Lots of flavour can be added and retained	Less modern ovens can be inefficient and cook food unevenly
Texture is crispy on the outside and soft and moist on the inside

Roasting

Roasting is different to baking as fat is added to the outside of the food during the cooking process, although dry heat is used from the oven
Suitable for large cuts of meat and many vegetables

Advantages	Disadvantages
Foods are tender, moist and soft	Loss of vitamins due to high heat
Fat adds flavour and creates a crispy outside to the food	Vegetables can become too soft or burnt and lose their colour and texture
Fat can be reused in other dishes such as gravies	Can be unhealthy due to the addition of fat/oil

Roasted meat being cut on a chopping board — Large cuts of meat can be roasted to give a moist inside and flavoursome crispy outside

José Ignacio Pompé via Unsplash (opens in a new tab)

Grilling

Grilling uses dry heat, usually from a heat source above or below the food, suspended on grill bars
A high heat source is usually used
Any fat from the food can drip off the grill bars (into a grill pan or onto the heat source during BBQ)
A large variety of food can be grilled including:
- vegetables
- small cuts of meats and meat alternatives
- halloumi cheese

Advantages	Disadvantages
Food cooks quickly	Loss of vitamins due to high heat
Grilling adds flavour and creates a crispy outside to the food	Food can burn easily and lose its colour and texture
Can be healthy as fat drips away from food	Food needs to be monitored and turned often during the cooking process

Dry frying

A dry pan is used for dry frying, with no added oil or fat
Food needs to contain a natural fat to avoid burning or sticking to the pan
- Beef steaks, sausages, burgers, mince meats, nuts and seeds all contain natural fats
Medium heat is used initially to allow fats within the food to melt and release into the pan

Advantages	Disadvantages
Creates a crisp outside to the food	Loss of vitamins due to high heat
Adds flavour and smell (particularly to nuts and seeds)	Food can burn easily and lose its colour and texture
Can be healthy as no extra fat is needed	Food needs to be monitored and turned/moved often during the cooking process

Fat-based

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