In modern, healthy cooking, food is prepared so that vitamins, minerals, nutrients, and flavour compounds are largely preserved. We introduce you to three cooking methods that are especially gentle.
Steaming is the simplest and gentlest cooking method. It is suitable for delicate vegetables and fruits, fish, and sensitive meats such as veal or chicken. Steaming refers to cooking in its own juices with the addition of very little fat and liquid.
Particularly health-conscious cooks either omit the fat entirely or add it at the end in the form of a few drops of oil, butter, or cream. Since many flavor compounds and vitamins are fat-soluble, fat is often used as a flavor carrier.
Braising is a cooking method that combines the advantages of fat, liquid, and steam. The food is briefly browned or seared in a small amount of hot fat and then slowly cooked with a little hot liquid and a closed lid. This slow cooking process makes braised dishes particularly juicy and flavorful. When searing with fat, a brown crust forms – these browned bits can then be used to make a delicious sauce. In non-stick cookware, you can also sear food without fat.
Soaking is cooking food in plenty of liquid at a low temperature. The food absorbs the water and increases in volume. Soaking is suitable for rice and grains. Here's how it works: Start with cold water. For every cup of rice, you'll need 2 cups of water and a pinch of salt. Heat the pot to high (electric stove) or medium to high (gas and induction stove). Once the water begins to boil, reduce the heat to low and let the rice absorb the liquid. The pot must remain covered at all times to prevent liquid loss. During soaking, the temperature of the liquid should always remain below boiling point.
