Weekend's NutritionTalk: Cooking Techniques

Taken from a Vegetarian Book that I bought 2 years back. Very useful info, thought I would share with all.

Vegetables can be cooked in a variety of ways and different cooking techniques are appropriate for different types of vegetable. See below for the best cooking methods for the vegetables you plan to use for the recipes.

Different types of vegetables require particular cooking techniques in order to achieve their best potential. Robust root vegetables, such as rutabaga for example, require different treatment from delicate stems, such as asparagus.

However, all vegetables benefit from the minimum cooking required to make them tender, as vitamins and other valuable nutrients may be destroyed by heat or water. Minimum cooking also helps to preserve the texture, flavor, and color of vegetables.

Boiling

This is the traditional way to cooking many vegetables- from potatoes to cabbage. It is one of the best methods for vegetables such as globe artichokes that require a long cooking time.

Use the minimum amount of water and cook until the vegetables are just tender and then drain immediately. Use a saucepan large enough to make sure that the water circulates. Cut vegetables, such as potatoes, into pieces of the same size, so that they are all ready at the same time. Use the cooking liquid to make gravy or a sauce.

Steaming

This is an increasing popular method of cooking, often replacing traditional boiling. Less water comes into contact with the vegetables and they remain crisper. It is particularly suitable for vegetables that become limp when overcooked, such as snow peas, green beans, and zucchini. New Potatoes are especially delicious when steamed. Use the cooking liquid to make a sauce or stock.

Stir-frying

This fast method of frying over a very high heat has long been established in China and South-east Asia. It is particularly healthy, because it requires less oil than shallow frying. Western vegetables also benefit from this technique in terms of flavor, texture, color, and nutritional content. Try thinly sliced cauliflower, Brussels sprouts, cucumber, carrots or cabbage.

Sautéing and Sweating

These are longer cooking processes at a lower temperature than stir frying, but they are also ideal ways of preparing many vegetables, such as zucchini and onions.

Stewing and Braising

These methods involve much longer cooking times and are excellent with winter vegetables, such as turnips, rutabaga, celery, red cabbage, and carrots. Because the cooking juices are an integral part of the dish, fewer nutrients are lost. Braised vegetables, such as fennel or carrots also make excellent side dishes.

Roasting

This involves cooking at a fairly high heat, so an outer layer quickly forms to seal the vegetables. Roast potatoes and sweet potatoes are traditional and popular dishes in North America. It is becoming fashionable to serve other roast vegetables. Try asparagus roasted briefly in a little olive oil, for example. Roast bell peppers and zucchini may be served hot or cold.

Frying

Frying is not an ideal technique for most vegetables, although it works well with some, such as sliced eggplant. Deep-frying, during which vegetables absorb less oil than when they are shallow-fried, is traditional for potatoes-French friends are know and enjoyed the world over. Coating vegetables in batter and then deep-frying is especially delicious and the coating forms a protective seal. Try Jerusalem artichokes, cauliflower, zucchini, fennel, and eggplant.

Always make sure that the oil for deep-frying is hot before adding the vegetables or they will absorb a lot of it and be soggy. Heat the oil to 359-375F or until a cube of day old bread brown in 30 seconds.

Grilling and Broiling

While not suitable for delicate vegetables, because the heat is too intense, or for dense vegetables, because the process is too rapid to tenderize them, these are excellent ways of cooking bell peppers, corn cobs, onions, eggplant, and tomatoes.

Baking

Baking is a traditional way of cooking stuffed vegetables, and foil wrapped packages of mixed vegetables are quick, delicious and nutritious.

Baked potatoes lend themselves to a variety of toppings and fillings-from simple grated cheese to chilli beans- to make a complete meal.

Microwaving

Finally remember that vegetables cooked in microwave require less liquid or oil and a shorter cooking time than those cooked by conventional methods.