The effect of cooking on food depends mostly on the food we are cooking, and it isn’t easy to establish universal values. Each type of compound shows a different amount of sensitivity to different kinds of cooking, and the effects depend to a great extent on each type of food. In any case, we are going to review the overall impact of the different cooking styles, providing some information that may be useful by the international kitchen food tours.
Types Of Cooking Or Culinary Techniques
Steaming
Steaming seems to be the best cooking method. If food is cooked al dente, it retains practically all its nutrients unchanged. Steamed foods have a delightful texture and a highly appreciated flavour, making it easier to eat more vegetables. Vitamin losses are low because they are not diluted by direct contact with water and the source of heat. Generally, it increases the bioavailability of carotenoids, glycosylates, sulphur, folates, and the total antioxidant capacity (TAC) of the food.
Blanching or simmering
It is a very healthy way of cooking vegetables. It consists of boiling food for a few seconds to a few minutes and stopping cooking with a bath in cold or ice water. The fibre of the food is broken, but its texture, colon, and flavour are preserved. Boiling for a short time, blanching or blanching are healthy ways to cook vegetables. Since a part of the healthful compounds remains in the cooking water, it is very suitable for preparing broths, sauces, and creams. In this way, it will return part of the nutrients that have been displaced to the water.
Stew or simmer
In English, there is a term that defines this concept very well: “simmer.” This is cooking below the boiling point, the bubble point is shallow, and the cooking temperature is kept below 95 ºC. We would include in this category stew or stews. Food is cooked in its juice, over low heat, and for an extended period. It is advisable to add as little liquid as possible so that there is a higher concentration of nutrients. It is cooking that retains the minerals, and depending on the cooking time used and the intensity of the fire, it preserves the nutrients a lot.
Sofrito
The traditional stir-fry is part of the base of many of the traditional recipes of our gastronomic culture. For it to be healthy cooking, it is important not to brown or burn the food and have an excellent pan or casserole. An excellent non-stick material, a thick bottom, and an optimal heat diffusion will be determining characteristics when it comes to achieving a good, healthy, and tasty sauce. Right kitchenware will allow us to cook with little oil and low heat without burning the vegetables.