How to COOK Your FOOD to Get More NUTRITION?

Are you getting the most out of your food? While choosing nutritious ingredients is a great start, how you cook them can make all the difference! 

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We all know that food is fuel for our bodies, but did you know that how you cook your food can significantly impact its nutritional value, flavor, and even your health? 

Some cooking methods can destroy essential vitamins and minerals, while others can actually enhance them. With the right techniques and cooking methods, you can enhance the flavor and maximize the number of vitamins, minerals, and other essential nutrients you get from your meals. 

In this article, we will explore some of the most common cooking methods and their benefits and possible precautions you should take while cooking so to ensure that your food retains most of its nutritional value and natural flavors. 

We will also explore some tips and tricks for cooking your food in a way that unlocks its full nutritional potential! 

HEALTHY COOKING METHODS

1) BOILING

Boiling is one of the easiest, simplest, and most common ways to cook food. This method involves heating water to 100°C (212°F) and immersing food in it until it's cooked. Boiling is great for cooking vegetables, pasta, rice, and other foods that need to be softened or cooked quickly. Boiling is a healthy cooking method that preserves the nutritional value of food. However, boiling for too long can cause some nutrients to be lost. So it's important to monitor the cooking time.

Benefits:

• Easy and quick.
• Helps remove bacteria and harmful compounds from food.
• Can be used for a wide range of foods

Precautions:

• Boiling for too long can cause some nutrients to be lost. So it's important to monitor the cooking time.
• Boiling vegetables for too long can result in a loss of flavor and texture too.
• Use minimal water when boiling vegetables etc., just enough to cover them.
• Some of the water-soluble vitamins and minerals can leach out into the cooking water. So, never throw away the water in which you boil the vegetables. Instead, use it in your cooking.

2) STEAMING

Steaming is one of the healthiest cooking methods as it helps retain the vitamins and minerals in food, as well as its natural flavors and colors. It involves cooking food using steam from boiling water without the food actually touching the water itself. You can use a steamer basket or a bamboo steamer to steam your vegetables.

Steaming is great for vegetables, fish, and other delicate foods that can easily break apart when cooked by other methods. This cooking method is used in many different cuisines around the world, particularly in Asian cuisine.

Benefits:

• Helps retain food's nutrients, flavors, texture, and colors.
• Requires no added fat or oil.
• Can be used for a wide range of foods. 

Precautions:

• May not be the best method for foods that need to be cooked for a long time. 

3) POACHING

Poaching is a cooking method that involves gently simmering food in liquid, usually water or broth. This method is popular in many different cuisines around the world, but it is particularly famous in French, Chinese, and Japanese cooking. This method is great for cooking delicate foods like eggs, fish, and poultry. However, overcooking can cause the food to become tough and dry.

Benefits:

• Great for cooking delicate foods. 
• Can help retain the nutrients and flavors of food.
• Requires no added fat or oil. 

Precautions:

• Overcooking can cause the food to become dry and tough. So it's important to monitor the cooking time.
• May not be the best method for foods that need to be cooked for a long time. 

4) GRILLING

Grilling involves cooking food on a grill or barbecue over an open flame or on hot coals. This method of cooking is often used for meat, fish, and vegetables. It is a versatile cooking method that is used in many different countries around the world to prepare a wide variety of dishes. 

Grilling can be a healthy cooking method if done correctly, as it allows excess fat to drip away from the food, resulting in lower calorie content. However, grilling foods at high temperatures for too long can create harmful compounds that have been linked to cancer.

Benefits:

• Allows excess fat to drip away from food, resulting in lower calorie content.
• Can create a crispy exterior on meats and vegetables.
• Great for outdoor cooking.
• Adds a smoky flavor to the food.
• Can be used for a wide range of foods.

Precautions:

• Avoid cooking food on an open flame or at high temperatures for too long as it can partially burn the food (char the food), and secondly, it can create some harmful compounds linked to cancer.
• Cook food over medium heat and avoid overcooking.
• Marinate your food at least 30 minutes before grilling. Marinating the food before grilling not only enhances the flavor but also helps reduce the production of harmful compounds.

5) ROASTING

Roasting involves cooking the food in an oven or over an open flame, with the food typically placed on a roasting rack or tray or in a pan. It is a versatile cooking method that is used in many different cuisines around the world to prepare a wide variety of dishes. The heat source is usually above or below the food and the temperature is lower than grilling.

Roasting is great for meats, poultry, and even for vegetables. This method can help to enhance the flavor and texture of the food while also retaining most of the nutrients.

Benefits:

• It creates crispy and flavorful foods.
• It can bring out the natural sweetness in vegetables like carrots, beets, and sweet potatoes.
• Can be used for a wide range of foods.
• Help retain the moisture and nutrients of the food.

Precautions:

• Avoid overcooking as it can cause the food to become dry.
• Avoid extra fat to make the food more healthy.
• Avoid high temperatures and monitor the cooking time to avoid charring or burning of foods.
• Try cooking food for a shorter period and on low heat.

6) BROILING

Broiling is a cooking method that involves exposing food to high heat from a source located above the food, typically in an oven. The intense heat creates a brown, crispy exterior while cooking the interior of the food thoroughly. It is similar to grilling, but instead of cooking the food over an open flame, it is cooked using the heat radiating from the oven's top element.

The broiling cooking method is particularly popular in North America, it is also used in other parts of the world, including the United Kingdom, Australia, and New Zealand, where it is known as 'grilling'. 

Broiling can be a healthy cooking method when done properly. It is a quick and easy way to cook foods such as lean meat, fish, steak, and vegetables and can add delicious flavor and texture to your favorite dishes. 

However, it's important to keep in mind that broiling can also lead to the production of harmful compounds, especially when cooking starchy foods like potatoes. So to reduce the production of these compounds, it is important to avoid overcooking and to use marinades or seasonings that contain antioxidants, herbs, spices, and citrus juices. 

Benefits:

• Uses less oil, making it a great option for those who are trying to reduce their weight.
• Quick and easy method, which helps to retain the nutrients in the food.
• Can give a brown and crispy exterior to the food.
• Can be used for a wide range of foods.

Precautions:

• It's important to be careful, as the high heat can cause the food to burn quickly. So it's good to keep a close eye on the food when broiling and to turn it frequently to ensure that it cooks evenly.
• Avoid overcooking.
• Always use the right type of pan or rack for cooking.
• Use marinades and seasonings to reduce the production of harmful compounds.

7) SAUTEING AND STIR-FRYING

Both sauteing and stir-frying involve cooking small pieces of food in a wok or pan over medium to high heat, while constantly stirring and tossing the ingredients. These methods of cooking are often used for vegetables, small pieces of meat, and seafood.

Sauteing and still frying are particularly famous in Asian and French cuisines, but it is also used in other cuisines around the world as well. For example, in Indian cuisine, a similar cooking method called 'Tarka', or 'Tempering', is used to quickly fry spices in hot oil.

Benefits:

• Quick and easy.
• Can create a crispy exterior on vegetables and meat.
• Retains the texture and nutrients of the food.

Precautions:

• Avoid using too much oil as it only adds excess calories and fat to the dish.
• May not be the best method for foods that are delicate or that need to be cooked for a long time.
• Avoid high heat and overcooking. Always monitor the temperature.
• Food needs to be stirred constantly to avoid burning.

8) BRAISING

Braising involves cooking food in a covered wok or pan with a small amount of liquid, usually at a low temperature for an extended period until the food is tender and flavorful. This method is great for tenderizing vegetables, tough cuts of meat, and creating flavorful stews and soups.

Braising can be a healthy method of cooking as long as you use healthy ingredients.

Benefits:

• Great for making vegetable dishes and tenderizing tough cuts of meat.
• Can be used for a wide range of foods.

Precautions:

• Avoid overcooking.
• Food needs to be stirred occasionally until it is done.
• Use healthy oils and avoid excessive use of salt and fats.
• Always add warm water if needed while cooking.

9) BAKING

Baking involves cooking food in an oven at a moderate temperature, typically between 150 degrees centigrade and 180 degrees centigrade. It is a dry-heat cooking method that can help to retain the nutrients in food, particularly for starchy vegetables like sweet potatoes and squash. 

Baking is a versatile cooking method that is used in many different cuisines around the world, particularly in European cuisines, to prepare a wide variety of dishes, from bread and pastries to meats and vegetables. It can be a healthy cooking method if you use healthy ingredients and avoid excessive amounts of sugar or fat.

However, baking at high temperatures can also lead to the production of a harmful compound, that has been linked to cancer.

Benefits:

• Great for making cakes, bread, cookies, and other baked goods.
• Can be used for a wide range of foods.

Precautions:

• Baking can be made healthy by using healthy ingredients such as whole grains, nuts, and fruits. So avoid using refined flour, excess sugar, and unhealthy fats as these can only give high calories but nothing in the name of nutrition.
• Avoid baking at high temperatures as it can also lead to the production of harmful compounds.

10) SOUS VIDE

Also known by the name 'vacuum-sealed' cooking, sous vide is a French cooking technique that involves cooking food in a vacuum-sealed bag in a precisely controlled water bath at a low temperature for an extended period. This method is great for creating perfectly cooked vegetables, seafood, and meat that are evenly cooked throughout while retaining their juices and flavors, resulting in a moist and tender texture. However, it requires specialized equipment and can be time-consuming

Benefits:

• Creates perfectly cooked food.
• Can help retain the nutrients and flavors of food.
• Does not require the use of additional fats or oils, which reduces calorie intake and promotes healthy eating.

Precautions:

• Avoid overcooking.
• Use only food-grade bags and equipment that are suitable for sous vide cooking.

ADDITIONAL COOKING METHODS

FERMENTING

Fermenting is a method that involves using microorganisms like bacteria or yeast to break down food, creating a tangy and flavorful product. This method is great for creating probiotic-rich foods like yogurt, cheese, dhokla, idli, dosa, kanji, tempeh, kefir, etc.

COOKING IN BANANA LEAF

Cooking in banana leaves involves wrapping food in banana leaves and steaming or baking it. This method is commonly used in South India and other Southeast Asian countries. It is a unique method to add flavor and moisture to the food. And the best part is it requires no added fats or oils and can be used for a wide range of foods.

BLANCHING

Blanching involves quickly boiling vegetables and then submerging them in ice water to stop the cooking process. This method can help to retain the color and texture of the vegetables, as well as some of the nutrients. Blanching is quite good for tender and leafy vegetables.

PRESSURE COOKING

Pressure cooking is a convenient and efficient method of cooking that can help you get meals on the table fast without sacrificing flavor or nutrition. It is a type of moist-heat cooking method that involves cooking food with liquid and steam, without the need for added oils or fat. It can also help to preserve the natural flavor and texture of the food.

Pressure cooking is great for cooking tough cuts of meats, beans, or legumes, as it can help to tenderize them quickly. It can also be used for a wide range of other foods from vegetables to grain. However, it may not be suitable for leafy greens and some types of seafood as they may lose some of their nutritional value in the process.

TANDOOR COOKING

Tandoor is a traditional method of cooking that originated in India, in which food is cooked inside a clay oven called a Tandoor. This cooking method cooks food quickly and gives it a distinct smoky flavor. 

This cooking is commonly used for preparing roti, naan, and meat dishes like Tandoori chicken, etc., which are marinated in spices and yogurt before being cooked in the Tandoor oven. However, it's important to choose healthy marinades and avoid overcooking and charring the food.

HOW TO MATCH YOUR FOOD WITH THE RIGHT COOKING METHOD?

Knowing the right cooking method to use for different types of foods can take some practice and experimentation, as the optimal cooking method can vary depending on the type of food, texture, and nutrients you are looking to retain. The best way is to experiment and try different methods to see which ones work best for you and your taste preferences. However, here are some general guidelines to consider: 

• Eggs: They can be poached, or boiled.

• Tough cuts of meats: They are better cooked using methods like - roasting, braising, or grilling.

• Seafood: They can be cooked in a variety of ways, including grilling, baking, sauteing, and steaming, or can be cooked using the sous vide method.

• Tender or leafy vegetables: They can be sauteed, steamed, blanched, or roasted.

• Harder vegetables: They can be roasted, grilled, boiled, sauteed, or simmered in low heat.

• Salad vegetables and fruits: They are best when eaten raw.

• Legumes and grains: They can be either pressure-cooked, boiled, sauteed, or slow-cooked.

NOT-SO-HEALTHY COOKING METHODS

The impact of cooking methods on the nutritional value of our food cannot be ignored. While certain techniques are undoubtedly healthier than others, there's no need to completely eliminate less healthy cooking methods from your diet. By using them in moderation, you can still indulge in your favorite meals without sacrificing overall health.

DEEP FRYING

Deep frying involves submerging food in hot oil, which can add a lot of extra calories and unhealthy fats to your food. Consuming fried food regularly can increase the risk of heart disease, type 2 diabetes, and other health problems.

MICROWAVING

While microwaving is a convenient way to cook food quickly, some studies suggest that it may reduce the nutritional value of certain foods and create harmful compounds. Additionally, using plastic containers and wraps in the microwave can release harmful chemicals into your food.

CHARBROILING

Charbroiling involves cooking food over an open flame or hot coals until it is charred or blackened. This cooking method also creates harmful compounds, which can be dangerous to your health.

SMOKING

Smoking involves cooking food over smoldering wood chips, creating a smoky flavor. This method is great for adding flavor to meats and vegetables, but it can create harmful compounds, such as tar and carbon monoxide, which can be harmful to your health.

USEFUL TIPS!

Cooking your food to get more nutrition out of it is not difficult. Following these simple tips ensures that your food retains its nutritional value and natural flavors.

• Use minimal water while cooking vegetables or grain, as many of the vitamins and minerals in our food are water soluble and can be lost when the food is boiled in excess water. Instead, use just enough water to cover the food and cook it on low heat.

• Don't through the water in which vegetables have been boiled, instead use this nutrient-rich water to make curries, soups, or stews.

• Don't overcook your food. Overcooking food can cause the loss of nutrients. It is important to cook your food just enough to make it tender and easily digestible. Overcooking can also destroy the natural flavor of the food.

• The type of oil you use for cooking can also affect the nutritional value of your food. Use healthy oils, which are rich in monounsaturated and polyunsaturated fats. These oils are good for your heart and can also help increase the absorption of nutrients in your food.

• Add herbs and spices to your food that not only enhance the flavor but also increase the nutritional value without adding extra calories. Many herbs and spices are rich in antioxidants and other beneficial compounds that can help improve your health.

• Try to use fresh fruit, vegetables, and meats that contain higher levels of nutrients rather than older or processed options.

• If you are cooking fruits or vegetables with edible skins (like potatoes or zu), keep the skin on to retain the nutrients and fiber.

• Try to cut vegetables into larger pieces, cutting vegetables into smaller pieces can increase their surface area, causing more nutrients to be lost during cooking.

Cooking is an art and with practice, you can master the art of cooking food that is not only delicious but also nutritious. So, start experimenting with different cooking methods and see the difference in the nutritional value of your food!

Stay Healthy, Stay Fit!

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.