Selecting Appropriate Cooking Methods

Factors Influencing the Choice of Cooking Method

Type of food: The method should align with the composition and structure of food. Tender foods like fish require careful handling of methods like poaching or steaming.
The Desired Outcome: The goal of the cooking method may be to tenderise, improve flavour, or reduce cooking time. Roasting and grilling yield a crisp texture and enhanced flavour, while boiling and steaming preserve softness.
Nutrient Retention: Some cooking methods can degrade the nutritional value. Steaming and microwaving are preferred methods to retain sensitive nutrients like vitamin C.

Roasting: This involves cooking in hot air in an oven. It’s great for large pieces of meat or whole foods.
Baking: Similar to roasting but generally refers to breads, pastries, and desserts.
Grilling: Cooking is performed directly under or over heat. It is used for quick cooking of tender cuts of meat, vegetables or fruits.
Boiling: Food is cooked in boiling water. This method is used for potatoes, rice, pasta, and eggs.
Simmering: Involves cooking in liquid at just below boiling point. It’s ideal for soups, stews, and curries.
Steaming: Foods are cooked by steam. This method retains the most nutrients and is used for vegetables, fish, or dumplings.
Frying involves cooking in hot oil or fat and provides a crisp texture.

The use of high heat methods for a long time like deep frying or grilling can lead to the formation of harmful compounds like acrylamide or polycyclic aromatic hydrocarbons.
It’s crucial to ensure food is fully cooked to eliminate the risk of foodborne illness, particularly in meats.
Cooking methods that use less fats are healthier, reducing risk for conditions like obesity or heart diseases.

Energy-efficient cooking methods like steaming or microwaving are more environmentally friendly.
Open fire cooking or using wood as fuel can release pollutants, impacting air quality and causing deforestation.
The waste water from boiling, particularly from vegetables, can be used in gardening to minimise water waste.

Cultural norms often dictate preferred cooking methods. For example, stir frying is popular in Asian cuisines, while baking and grilling are common in Western cultures.
People who follow plant-based or low-fat diets might prefer methods like steaming, roasting, or stir-frying as they use less oil and better retain the nutrients in vegetables.