The different cooking methods
Here is some information to eliminate any doubts you may have.
Cooking = transformation
Cooking, whatever it is, always involves a transformation of food. The best known effect is the loss of vitamins. But it is important to know that, with heat, food can also lose water and mineral salts.
See also
But heat can also have the opposite effect. Thus, cooked meat is enriched in proteins (good) and lipids (less well). As for vitamins, recent research has shown that, for some vegetables (such as broccoli) , cooking can activate vitamins. How to do it then? Vary! The ideal is to alternate raw and cooked foods, to take advantage of all the benefits and all the possible flavors.
Zoom on the various cooking methods
The boiling
For which foods?
Farinaceous, legumes (lentils, chickpeas), fish, red and white meats
How to do
You can immerse the food directly in cold water and then bring to a boil, or wait for the water to boil to start cooking. In both cases, it is recommended to salt the water and supervise the cooking: if overcooked, the food loses their color, their structure and their flavor.
Effects on flavor?
The flavors are preserved if the cooking is not too long. You can directly season the cooking water with herbs and spices that can withstand the heat, or cook foods in broth (vegetable, meat, fish).
Zoom nutrition
The longer the cooking, the greater the loss of vitamins and minerals. For this reason it is preferable to immerse the food in boiling water and eat the pasta al dente.
Steaming
For which foods?
Meat, fish and poultry, fruit and vegetables, potatoes and pasta.
How to do
There are various methods:
- the steam cooker: take as a reference the cooking table suitable for your model, which was certainly provided to you upon purchase. Do not add any other ingredients to the water tank: put the spices, herbs and seasonings directly on the food.
- the cartoccio: read our practical sheet on this cooking method, for delicious cartocci!
- in the pressure cooker: pour the water (3 cm), bring to a boil, put the food in the basket and cover. To prevent them from losing too much water, do not salt the food.
Effects on flavor?
It is the cooking that preserves the flavors the most! And, contrary to what they say, steaming is not synonymous with lack of taste: it is very easy to season the packets with spices, herbs, condiments, a drizzle of olive oil or a spoonful of cream.
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It is good! Steaming is the method that retains the most vitamins and minerals. As for its dietary virtues, they are valid only if you do not overdo it with the condiments, of course ...
Microwave cooking
For which foods?
All ! But avoid using oil (you could get burned!)
How to do
Refer to the cooking table suitable for your model, which was provided to you upon purchase. Cover the dishes to avoid explosions and splashes but, conversely, puncture the packaging to let the pressure escape.
And, of course, never use metal or aluminum dishes!
Effects on flavor?
The microwave does not add anything special on the flavor side. It is mainly used to heat food.
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It destroys vitamins and minerals.
The roasts
For which foods?
Red and white meat.
How to do
In the oven, with or without a spit, or on a rotisserie.
For a crispy chicken, you can brush the meat with oil. To make a succulent roast chicken, rub the skin with salt before cooking it - this way it will be crunchy for sure!
Try a marinade made with olive oil, herbs of Provence and spices. Finally, moisten the chicken regularly during cooking. You can use water or choose a more fragrant option, using wine.
Effects on flavor?
The advantage of this method, of course, is the golden, crunchy skin of red and white meats! Not to mention the intense taste of the meat ...
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It destroys the vitamins but retains the mineral salts.
The grills
For which foods?
Meat, poultry and fish.
How to do
You can use a cast iron grill, oven or embers.
It is not necessary to add fats: a little oil is enough to eliminate the risk of food sticking. Be careful not to confuse roasting and charring ... cooking times are never long, this cooking method is based on on the principle of cooking food through strong and violent heat.
Effects on flavor?
The grill gives food a very special, unmistakable flavor!
Zoom nutrition
Here is the Achilles heel of grilling: from a health point of view, it is the worst cooking method! In fact, violent cooking produces hydrocarbons, substances that, in the long run, can be carcinogenic ... this does not mean that grilling should be banned forever, but not even that they can be eaten every day ...
The frying
For which foods?
Vegetables, meat, poultry and fish.
How to do
Immerse the food in very hot oil: from 140 to 180 degrees. It is imperative that you use oil for frying, which is made to withstand the heat (which most oils do not) Remove the burnt residue after each use and do not use the same oil more than 5 times: it becomes toxic as it is used .
Effects on taste?
Who doesn't like the taste of crispy fries ... not to mention the sweet and sugary taste of kraffen ...
Zoom nutrition
The number one enemy of the line. In fact, fried foods are very fatty, especially when surrounded by a batter that soaks in oil like a sponge. Like embers, frying also produces cacerogenic hydrocarbons. In addition, the very strong heat destroys the vitamins ... So it is best to use this cooking method only on special occasions ... even if it is difficult to resist fried!
Slow cooking
For which foods?
Red and white meats.
How to do
Sauté the meat in a fat: Once golden, discard this fat (harmful), moisten the meat, cover and let it simmer.
To moisten the meat you can use water flavored with herbs, spices, alcoholic beverages or fruit juices, etc.
Effects on flavor?
This type of cooking, extremely slow, ensures that the meat is tender and tasty, thanks to the addition of the cooking liquid. After all, we know that a dish always tastes better when it is reheated ...
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The longer you let your food cook, the more vitamins you will destroy. The mineral salts, on the other hand, will remain intact
