Cooking methods

Defination
• Cooking is using heat to prepare food for consumption.
 Objectives of cooking

• 1. Cooking sterilizes food: Above 40° C the growth ofbacteria decreases rapidly. Hence food is made safe
for consumption.
• 2. Cooking softens the connective tissues of meat and the coarse fibre of cereals, pulses and vegetables so
that the digestive period is shortened and the gastro intestinal tract is less subjected to irritation.
• 3. Palatability and food quality is improved by cooking – Appearance, flavour, texture and taste of food are
enhanced while cooking.
• 4. Introduces variety – Different dishes can be prepared with the same ingredients. Eg Rice can be made
into biriyani and kheer.
• 5. Increases food consumption – Cooking brings a food improvement in texture and flavour thereby
increasing consumption of food.
• 6. Increases availability of nutrients – Example in raw egg, avidin binds biotin making it unavailable to the
body.
By cooking, avidin gets denatured and biotin is made available
• Heat is transferred to the food during cooking by
conduction, convection, radiation or microwave energy.
Cooking takes place by moist and dry heat. Moist heat
involves water and steam.
• Conduction is the transfer of thermal energy through
direct contact
• Convection is the transfer of thermal energy through the
movement of a liquid or gas.
• Radiation is the transfer of thermal energy through
thermal emission
Methods
 Boiling
• Boiling: Boiling is a method of cooking foods by just immersing them in
water at 100° C and maintaining the water at that temperature till the
food is tender. Rice, egg, dhal, meat, roots and tubers are cooked by
boiling.
• Merits - 1. Simple method - It does not require special skill and
equipment. 2. Uniform cooking can be achieved.
• Demerits - 1. Continuous excessive boiling leads to damage in the
structure and texture of food. 2. Loss of heat labile nutrients such as B
and C vitamins if the water is discarded. 3. Time consuming – Boiling
takes more time to cook food and fuel may be wasted. 4. Loss of colour –
water soluble pigments may be lost.
 Stewing
• Stewing It refers to the simmering of food in a pan with a tight
fitting lid using small quantities of liquid to cover only half the food.
This is a slow method of cooking. The liquid is brought to boiling
point and the heat is reduced to maintain simmering temperatures
(82°C - 90° C). The food above the liquid is cooked by the steam
generated within the pan. Apple, meat along with roots, vegetables and
legumes are usually stewed.
• Merits 1. Loss of nutrients is avoided as water used for cooking is not
discarded. 2. Flavour is retaifuel
• Demerits 1. The process is time consuming and there is wastage of fuel.
 Steaming
• Steaming: It is a method of cooking food in steam generated from
vigorously boiling water in a pan. The food to be steamed is placed in a
container and is not in direct contact with the water or liquid. Idli, custard
and idiappam are made by steaming. Vegetables can also be steamed.
• Merits 1. Less chance of burning and scorching. 2. Texture of food is
better as it becomes light and fluffy. Eg. Idli. 3. Cooking time is less and
fuel wastage is less. 4. Steamed foods like idli and idiappam contain less
fat and are easily digested and are good for children, aged and for
therapeutic diets. 5. Nutrient loss is minimised.
• Demerits 1. Steaming equipment is required. 2. This method is limited to
the preparation of selected foods
 Pressure cooking
• Pressure cooking: When steam under pressure is used the method is known as
pressure cooking and the equipment used is the pressure cooker. In this method
the temperature of boiling water can be raised above 100° C. Rice, dhal, meat,
roots and tubers are usually pressure cooked.
• Merits 1. Cooking time is less compared to other methods. 2. Nutrient and
flavour loss is minimised. 3. Conserves fuel and time as different items can be
cooked at the same time. 4. Less chance for burning and scorching. 5. Constant
attention is not necessary.
• Demerits 1. The initial investment may not be affordable to everybody. 2.
Knowledge of the usage, care and maintenance of cooker is required to prevent
accidents. 3. Careful watch on the cooking time is required to prevent over
cooking.
 Poaching
• Poaching: This involves cooking in the minimum amount of liquid at
temperatures of 80° C - 85° C that is below the boiling point. Egg
and fish can be poached.
• Merits 1. No special equipment is needed. 2. Quick method of
cooking and therefore saves fuel. 3. Poached foods are easily
digested since no fat is added.
• Demerits 1. Poached foods may not appeal to everybody as they
are bland in taste. 2. Food can be scorched if water evaporates
due to careless monitoring. 3. Water soluble nutrients may be
leached into the water.
 Balching
Blanching: In meal preparation, it is often necessary only to peel off the skin of
fruits and vegetables without making them tender. This can be achieved by
blanching. In this method, food is dipped in boiling water for 5 seconds to 2
minutes depending on the texture of the food. This helps to remove the skin or peel
without softening food. Blanching can also be done by pouring enough boiling
water on the food to immerse it for some time or subjecting foods to boiling
temperatures for short periods and then immediately immersing in cold water. The
process causes the skin to become loose and can be peeled offdiscarded
• Merits - Peels can easily be removed to improve digestibility. Destroys enzymes
that bring about spoilage. Texture can be maintained while improving the colour
and flavour of food.
• Demerits 1. Loss of nutrients if cooking water is discarded.
 Roasting
• Roasting: In this method food is cooked in a heated metal
or frying pan without covering it. Eg. Groundnut.
• Merits 1. Quick method of cooking. 2. It improves the
appearance, flavour and texture of the food. 3. Spices
are easily powdered if they are first roasted.
• Demerits - Food can be scorched due to carelessness.
Roasting denatures proteins reducing their availability.
 Grilling
• Grilling: Grilling or broiling refers to the cooking of food
by exposing it to direct heat. In this method food is
placed above or in between a red hot surface. Papads,
corn, phulkas, chicken can be prepared by this method.
• Merits 1. Enhances flavour, appearance and taste of the
product. 2. It requires less time to cook. 3. Minimum fat
is used
• Demerits 1. Constant attention is required to prevent
charring.
 Toasting
• Toasting: This is a method where food is kept between
two heated elements to facilitate browning on both sides.
Bread slices are cooked by toasting.
• Merits 1. Easy and quick method. 2. Flavour improved.
• Demerits 1. Special equipment required. 2. Careful
monitoring is needed to prevent charring.
 Baking
• Baking: In this method, the food gets cooked in an oven or
ovenlike appliance by dry heat. The temperature range
maintained in an oven is 120°C – 260°C. The food is usually kept
uncovered in a container greased with a fat coated paper. Bread,
cake, biscuits, pastries and meat are prepared by this method.
• Merits 1. Baking lends a unique baked flavour to foods. 2. Foods
become light and fluffy – cakes, custards, bread. 3. Certain foods
can be prepared only by this method – bread, cakes. 4. Uniform
and bulk cooking can be achieved. Eg. bun, bread. 5. Flavour and
texture are improved. 6. Variety of dishes can be made.
• Demerits 1. Special equipment like oven is required. 2.
Baking skills are necessary to obtain a product with
ideal texture, flavour and colour characteristics. 3.
Careful monitoring needed to prevent scorching.
 sauteing
• Sauteing: Sauteing is a method in which food is lightly tossed in little oil just
enough to cover the base of the pan. The pan is covered with a lid and the
flame or intensity of heat is reduced. The food is allowed to cook till tender in its
own steam. The food is tossed occasionally, or turned with a spatula to enable all
the pieces to come in contact with the oil and get cooked evenly. The product
obtained by this method is slightly moist and tender but without any liquid or
gravy. Foods cooked by sauteing are generally vegetables which are used as side
dishes in a menu. Sauteing can be combined with other methods to produce
variety in meals.
• Merits 1. Takes less time. 2. Simple technique. 3. Minimum oil is used.
• Demerits 1. Constant attention is needed as there is chance of scorching or
burning.
 Frying
• Frying: In this method, the food to be cooked is
brought into contact with larger amount of hot fat.
When food is totally immersed in hot oil, it is called
deep fat frying. Samosa, chips, pakoda are examples of
deep fat fried foods. In shallow fat frying, only a little
fat is used and the food is turned in order that both
sides are browned. Eg. Omlette, cutlets, parathas.
• Merits 1. Very quick method of cooking. 2. The calorific
values of food is increased since fat is used as the cooking
media. 3. Frying lends a delicious flavour and attractive
appearance to foods. 4. Taste and texture are improved.
• Demerits 1. Careful monitoring is required as food easily
gets charred when the smoking temperature is not properly
maintained. 2. The food may become soggy due to too
much oil absorption. 3. Fried foods are not easily digested.
4. Repeated use of heated oils will have ill effects on health.
 Braising
• Braising : Braising is a combined method. Flavourings
and seasonings are added and food is allowed to cook
gently.
• Food preparations prepared by combination methods
are :Vermicilli payasam- Roasting and simmering.
 Role on vitamins
• Vitamins that are the most unstable when cooked/processed and stored:
• Ascorbic Acid (vitamin C)
• Folic Acid (vitamin B9)
• Thiamine (vitamin B1)
• Vitamins that are more stable when cooked, processed or stored:
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B5)
• Biotin (vitamin B7)
• Vitamin D
• Vitamin K
 Benefits
• Enhancing and conserving natural flavours
• Blending flavours (e.g. in cakes, casseroles etc.)
• Producing the most suitable colour, form and texture
• Improve digestibility - For example tough meat should be more
tender and easier to chew after cooking.
• Add variety to the diet - In terms of taste, appearance, aroma
and texture and so encourage
• foods to be eaten.
• It destroys bacteria and other harmful organisms that can contaminate food.
• It breaks down toxins in some foods that may be harmful in the raw food but not
when cooked.
• It removes environmental pollutants.
• It makes phytochemicals that are unavailable in some raw food more available
(e.g. in
• tomatoes).
• The food is tastier.
• It makes indigestible vegetables digestible (by breaking them down)
Thank you