Nutritious Cooking Techniques
Boiling and Simmering...
Is good for root vegetables such as potatoes, beetroot, kumara, carrots and pumpkin that are dense and take time to cook. The heat of the boiling water will penetrate to the centre of the vegetable so it is cooked evenly. Always cook until al-dente (tender but still firm) and refresh under cold water to retain colour. Water-soluble nutrients especially vitamin C are dissolved into the cooking water so retain for using as stock in soups or sauces. Adding a pinch of salt to cooking water helps to lock in some nutrients and flavour.
Steaming...
Vegetables over a pan of rapidly boiling water is the best method of cooking for minimal nutrient loss. Cook until al-dente/ tender and reserve the cooking water for using as a stock in soup, sauces or risotto. Steam softer vegetables including broccoli, cauliflower, beans, sliced carrots, asparagus.
Blanching...
Involves bringing water to a rapid boil before adding vegetables with a pinch of salt. Bring back to the boil and cook until tender, refreshing under cold water to halt cooking and retain colour. This cooking technique is good for locking in flavour and nutrients. Use it to cook less dense vegetables including peas, beans (broad, green etc), broccoli, cauliflower, asparagus, corn, carrot matchsticks for sushi, new potatoes etc. Blanching can also be used to peel tomatoes and stone fruit for baby food or sauces. Make a small cut in the skin and blanch for one minute. Rinse under cold water while peeling away the skin.
Sautéing and Frying...
At moderate heats is a useful technique for softening onions or cooking fritters and pancakes. Use a mono-unsaturated oil such as olive oil, peanut or grapeseed, and cook slowly over a moderate heat. Choose to bake or grill meat and fish or poach eggs rather than fry as a healthier option.
Baking and Roasting...
Can be used to cook vegetables and tender meat roasts. Baked potato or kumara (sweet potato) can be a meal in itself, retaining nutrients found under the skin. Be careful not to roast above 210C with olive oil because it can begin to smoke and oxidize.
Grilling...
Fish, chicken and meat requires no oil, as frying does, so is a healthy option. It cooks food fast and evenly with the intense heat. Grill fish, chicken pieces, tofu, kebabs, lamb chops, bacon, sausages, burgers etc. Turn food frequently to avoid burning and baste (brush and spoon over) with a marinade or sauce to add flavour. Grilling can also be used to melt cheese on a pizza, finish off a frittata or omelette and cook vegetables; capsicums, zucchini, flat field mushrooms, halved tomatoes and potato hash browns. Stone fruit, pears and apples can be halved or quartered and grilled to accompany desserts.
Microwaving...
Is a new method of cooking food which causes the molecules to vibrate and cook from the inside out. Traditional cooking techniques use an external heat. Microwaves can be useful for quickly heating or thawing food but choose traditional cooking techniques where possible. If using a microwave, cook in ceramic or glass dishes as the chemicals in plastic can dissolve into food. Always stir food thoroughly before serving to remove any heat spots.