PREPARING PASTA

PRINCIPLES IN PREPARING PASTA

Pasta is divided into two broad categories: Dried and Fresh

Dried Pasta

• Most dried pasta is produced commercially via an extrusion process, although it can be produced at home.

• Come in a number of shapes and varieties, with 310 specific forms known by over 1300 documented names.

Fresh Pasta

• Fresh pasta is traditionally produced by hand, sometimes with the aid of simple machines.

• Fresh pastas available in grocery stores are produced commercially by large-scale machines.

• Come in a number of shapes and varieties, with 310 specific forms known by over 1300 documented names.

As a category in Italian cuisine, both fresh and dried pastas are classically used in one of three kinds of prepared dishes:

• As pasta asciutta (or pastasciutta), cooked pasta is plated and served with a complementary side sauce or condiment;

• As a pasta in brodo, in which the pasta is part of a soup-type dish.

• As pasta al forno, in which the pasta is incorporated into a dish that is subsequently baked in the oven.

1. There are different pasta shapes.

a. Pasta shapes with holes or ridges, such as wagon wheels or rotini, are perfect for chunkier sauces.

b. Thin, delicate pastas, such as angel hair or vermicelli, are better served with light, thin sauces.

c. Thicker pasta shapes such as fettuccine, work well with heavier sauces.

d. Very small pasta shapes, such as alphabet shapes are good for soups.

Flavored pasta is available in a variety of shapes in both the dried and fresh forms. Vegetable ingredients are added to pasta to provide both color and flavor. Follow the package directions for cooking flavored pastas. The flavored pastas are delicious and also make pasta dishes more attractive because of the color.

2. Cooking time depends on the shape of the pasta.

   It is important to be familiar with different shapes of pasta so cooking times can be adjusted. The larger and fuller the pasta shape, the longer the cooking time. Most pasta recipes specify cooking times for pasta cooked al dente, tender but firm. Al dente is an Italian phrase that means “to the tooth.”

3. Pasta gets bigger and heavier when it is cooked.

   Generally, pasta double or triples in weight when it is cooked. Likewise, the volume increases two to two and one-half times during cooking. So, if 1 gallon of dry pasta is measured, the cooked pasta would measure 2 to 3 gallons. Follow the recipe to cook the amount needed.

4. Follow the recipe properly.

   The general rule for cooking pasta in boiling water is for 1 pound of pasta, use 1 gallon of water, 1 teaspoon of salt, and 1 teaspoon of oil. For 100 servings of spaghetti, 6 gallons of water, 2 tablespoons of salt, and 2 tablespoons of oil are needed to cook 6 pounds of dried spaghetti.

   When pasta is to be used as an ingredient in a recipe that will be cooked more, like macaroni and cheese, it should be slightly undercooked. This would mean reducing the cooking time by about 2 minutes.

   Pasta that is not cooked enough is tough and chewy. Pasta that is overcooked is soft and pasty. When overcooked pasta is combined with a sauce, it often breaks apart.

   Handle pasta the right way after it is cooked. Like most foods, pasta is best when it is cooked and served right away. However, it is sometimes necessary to cook it ahead and hold it until time for serving. Some suggestions for holding pasta are:

a. When pasta is to be served immediately. Drain, add the sauce, and serve.

b. When pasta is to be held a short time for serving later. Drain, toss with a small amount of oil to prevent sticking, cover, and hold in the warmer.

c. When pasta is to be served as part of a salad. Cook the pasta a day ahead so it will be chilled when combined with all the other salad ingredients.

d. When pasta is to be cooked a day ahead for service in a heated dish. Drain and cover with cold water just long enough to cool.

e. When pasta is to be used in a cooked dish. Slightly undercook the pasta.

HOMEMADE PASTA BY HAND

Pasta can be simple and rustic, or decadent and elegant.

1. Trust Your Gut

Making pasta from scratch is more about a feeling, rather than measurements. Depending on the humidity, the flour, the size of the eggs, you may need more or less flour going along, so getting a feel for the dough is essential.

2. Traditional Is Best

The traditional way of making dough from scratch – with a well of flour, and the eggs and salt in the middle and using a fork to draw the flour slowly in to the liquid – ensures the perfect amount of flour gets added before kneading into a nice ball of golden dough.

3. But If You Do Not Have Time...

However, for those of us who prefer to use our stand mixers, simply hold back a bit of the flour and only add it when necessary or add a spoonful or two of water if the dough is too dry.

4. Remember This Basic Ratio for Ingredients

As a general rule, the ratio is three parts of flour to two parts eggs by weight. There are tons of variations on this, many depending on if you also want to add water, the type of flour and if you want to add a couple of additional yolks to the mix for a richer dough. However, this basic ratio will serve you well.

5. Pasta Dough Needs to Be Kneaded

Once your dough is mixed, it is all about the kneading. It will take up to 10 minutes to transform the shaggy mix into a smooth and elastic ball.

COOKING PASTA

• To cook fresh pasta, bring a large stockpot of generously salted water to a rolling boil over high heat. Continue to cook until the pasta is al dente. Fresh pasta cooks much faster than dried pasta.

• No other food is more Italian and more satisfactory to eat than pasta. Pasta can be prepared at anytime, anywhere in the world, in any situation, for any occasion, and can be presented as a snack or main course, a complete meal or even as a dessert.

Most dried pasta double in volume when cooked. For accuracy, measure dried pasta by weight rather than by cup. Cooked pasta can be measured by volume. The general rule is one pound of dry pasta will serve six as an appetizer or four as a main course. Pasta should be prepared just before serving it.

1. Use a large pot. To cook pasta properly, pasta needs a lot of water. A too-small pot and too little water tend to make the pasta clump and stick together, thus cooking unevenly. For a pound of pasta, you will want a pot that holds at least 5-6 quarts of water.

2. Bring the pot of cold water to a fast boil and add a little salt. Salting the water makes the pasta taste better by bringing its natural flavor. This does not increase the sodium level of your recipes.

3. Add the pasta all at once to the boiling salted water and keep the heat high to bring the water back to boiling as quickly as possible. Never mix pasta types in one pot.

4. After you add the pasta to the boiling water, stir with a long wooden spoon. Frequent stirring with a long wooden spoon or fork while the pasta is cooking will help the pasta to cook.

5. Cook the pasta, uncovered, and at a fast boil. Once you have added your pasta, do not cover the pot with a lid. You can regulate the heat, so the pasta/water mixture does not foam up and over the pot sides.

PREPARING VEGETABLE DISH

Basic Principles of Cooking Vegetables To Maintain Nutrients

The way a vegetable is prepared can affect the nutrient content. Some nutrients can be destroyed by heat and some dissolve in water.

Remember:

1. Keep the nutrients in vegetables.

2. Keep the vegetables in big pieces.

3. Cook in just a little water (if any).

4. Cook only a short time.

Any plant whose fruit, seeds, roots, tubers, bulbs, stems, leaves, or flower parts are used as food is called vegetable. Like fruits, vegetables are versatile foods that add color, flavor, and texture to any meal.

1. Cook vegetables in the smallest amount of liquid possible.

Vegetables have some vitamins that dissolve in water and are lost when the cooking liquid is discarded. Water soluble vitamins are vitamins that dissolve in water. The common water-soluble vitamins are vitamin C and the B-vitamins (riboflavin, thiamine, and niacin).

2. Cook vegetables the shortest amount of time for the desired tenderness.

Vegetables have some vitamins that are destroyed by heat, so long cooking means they provide less vitamins.

3. For vegetables that have a skin, scrub well and cook with the skin on whenever possible.

If the vegetable must be peeled, peel as thinly as possible.

Vegetables usually have a valuable layer of nutrients which is right under the skin. Peeling can remove many nutrients.

4. When vegetables are cut, use a sharp blade, and cut in the largest pieces that are desirable for the recipe.

Pieces should be uniform to allow for even cooking. Large pieces help preserve the nutrient content of the vegetable. A sharp blade in a piece of equipment or a knife will make a clean cut instead of bruising the vegetable. Bruising causes a rapid loss of vitamin C from some green, leafy vegetables such as cabbage and other greens.

5. Follow the recipe or directions for cooking a vegetable.

Recipes and general directions for cooking a vegetable are based on using the right culinary technique. Adding some ingredients actually destroys certain nutrients. For example, adding baking soda to green vegetables during cooking destroys some B vitamins as well as vitamin C.

5. Cook vegetables just-in-time for service on the line.

Holding vegetables after cooking causes loss of nutritive value and quality. Plan food production so that vegetables can be cooked and immediately placed on the serving line. Remember that cooking will continue when the vegetable is placed on the steam table. Vegetables are best when they are held for less than 20 minutes.

• Vegetables are plants or parts of plants like leaves, fruits, tubers, roots, bulbs, stems, shoots, and flower used in a dish either raw or cooked. Vegetables give color, texture, and flavor to our meals. Vegetables provide nutrients vital for health and maintenance of your body. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

• It is important that vegetables be prepared so they look good, taste good, and provide their important nutrients. Before any food is placed on the serving line, it should be evaluated using the Quality Score Card.

1. Green Vegetables

   Recipes/directions for cooking green vegetables have been developed to keep the green color. Green comes from chlorophyll, a color that is affected by both heat and acid. When a green vegetable is cooked some acid is released in the steam. When steam cannot escape, it condenses to water that has acid in it. Then, it falls back on the food turning it a dull olive-green color. This is why correct cooking and holding of green vegetables is so important to maintain the bright green color.

   Overcooking some green vegetables turns them dull olive-green or even gives them a yellow look. This can easily be seen in overcooked broccoli and cabbage.

For the same reason, an acid such as lemon juice should never be added to a green vegetable during cooking. The acid will cause the vegetable to turn an olive-green color and keep it from softening during cooking.

It is also a mistake to add baking soda to green vegetables. Although this makes the green color brighter, it destroys vitamins and can cause some vegetables, like broccoli, to feel slippery.

Canned green beans are a good standard to use to judge an overcooked green vegetable. The dull olive-green color means a green vegetable is overcooked. Correctly cooked green vegetables should be the color of fresh grass in the spring.

2. Orange and Yellow Vegetables

   The color of orange and yellow vegetables is more stable than green. During cooking the orange may become more yellow, but there is little change. Follow the recipe or directions to avoid overcooking these vegetables because they begin to have a mushy appearance and texture.

   Cook vegetables so they have appropriate texture. The texture that is appropriate for a vegetable varies with the vegetable and with the recipe. Follow the recipe or directions for exact cooking times to get the right texture. Cooking times will vary depending on whether the vegetable is fresh, frozen, or canned. Canned vegetables only need to be heated. The canning process completely cooks them. Follow directions or a recipe for the correct cooking times for fresh or frozen vegetables.

   Vegetables are softened during the cooking process. Undercooking may make them too crisp while overcooking makes some vegetables mushy. Adding baking soda to the water in vegetables makes them mushy or slippery while adding an acid, like lemon juice, prevents the vegetable from softening. Never add an ingredient unless it is called for in the recipe.

3. Cook vegetables for good flavor typical of the vegetable.

   All vegetables have some change of flavor during cooking. For some vegetables, the change may be slight while others have a big change in flavor.

   Follow the recipe or directions for exact cooking times to have a good flavor. The flavor of a vegetable is affected by the way it is cooked and by the seasonings added to it. Overcooking is the biggest problem when it comes to flavor. Vegetables in the cabbage family (cabbage, broccoli, cauliflower) develop a very strong, sulfur-flavor when they are overcooked. Some vegetables may become bitter with overcooking. Other vegetables may become flat or dull.

   Cooking in too much water also affects the flavor of vegetables because some parts of the vegetables that affect flavor are dissolved and lost in the water.

Use appropriate seasonings for vegetables for a good flavor. Properly cooked vegetables do not need a lot of salt, butter, or margarine for best flavor. In fact, adding too much salt and adding fat can mask the natural flavor of vegetables. Follow the recipe or directions for best flavor. This lesson includes information on new ways to season vegetables in the attached chart, Seasoning Sensational Vegetables.

4. Serve vegetables at the right temperature.

   When vegetables are placed on the serving line, they should be between 160 °F and 180 °F. By cooking vegetables just in time for service, they do not have to be held long and will have better quality as well as maintain their temperature. The serving line should be set to hold the hot foods above an internal temperature of 135 °F.

PREPARING VEGETABLE DISH

Classifications of Vegetables

Vegetables refer to all plants or parts of plants which can be eaten raw, cooked, or preserved in some form. Vegetables are of great importance in our diet and especially with regard to the present trend when the people are shifting towards the vegetarian side. They make an invaluable contribution to the supply of vitamins and minerals. Whenever possible, we should serve two vegetables in our diet also salads should be given the importance and hence must be made in both the meals. Generally, vegetables have high water content, which ranges from 70- 90%.

WAYS TO CLASSIFY VEGETABLES

1. How do they Grow? Vegetables come from different parts of a plant. They may be:

a. Bulbs

Bulb vegetables are structured in the shape of a bulb, wherein all its nutrients are stored. These vegetables that are not eaten directly on their own, rather, they are used in food dishes to enhance the flavor of the food. The nutrients provided by these vegetables are immense as they are believed to be essential to gain healthy skin and eyes, and for the proper functioning of the central nervous system. While onion is called the magic bulb, garlic is often referred to as the wonder drug. Since ancient times, bulb vegetables are used as medicines because of their quality of curing diseases like high blood pressure and even prevention of cancer.

b. Roots

Root vegetables are those that are grown under the soil and possess nutrients that they gain from the soil. This can be a slightly confusing category because some bulb vegetables like garlic and ginger, and even some stem vegetables are considered to be root vegetables simply because they possess the characteristics of root vegetables. Root vegetables are a great source of proteins, carbohydrates, and are very low in fats. Along with the nutritional benefits, another advantage of root vegetable is that they have medicinal properties too. Consumption of root vegetables is an effective way of treating problems in the digestive tract, morning sickness, arthritis, high cholesterol, etc. They are also essential for healthy eyes and good-looking skin.

c. Stems

Stem vegetables are those that have shoots or stalks which can be consumed. These vegetables can be used to make a variety of dishes and are usually served with pasta, sandwiches, soups, etc. Along with being delicious, stem vegetables possess minerals, vitamins, and antioxidants.

d. Leaves

Leaf vegetables are plant leaves eaten as vegetables. These vegetables include a whole lot of vitamins that are required to remain fit and also to prevent some diseases and health problems. Leaf vegetables contain potassium, iron, magnesium, calcium, folic acid, and certain phyto- chemicals that are important for the proper functioning of the body. Consuming green leafy vegetables everyday decreases the risk of diseases like high blood pressure, diabetes, cancer, heart diseases, etc.

e. Fruits

Fruit vegetables are so called because botanically they fulfill the definition of fruits but are used as vegetables by human beings. They are considered to be fruits because in the scientific sense of the term, fruits are those that carry the seeds of the plant.

f. Flowers

Flowering vegetables are so-called because they have the shape of flowers. They are usually small in size and appear like many flower buds clustered together. Along with essential nutrients, flowering vegetables also bear some Phyto-chemicals called as ‘isothiocyanates’ which help in preventing the production of cancerous cells. For this reason, these vegetables are called functional vegetables.

g. Seeds

Also called Podded vegetables. They are cool season crop grown in many parts of the country. The podded vegetable may be used fresh, in salads, frozen, as a snack or canned, ready for those winter meals. Podded vegetables are a rich source of proteins which help in providing the energy and strength required to carry out daily activities. They also contain potassium, folic acid, carbohydrates, magnesium, iron, fiber, and zinc.

2. Flavor. Vegetables are also classified according to their flavor.

a. Very Strong-flavored – These are vegetables that have intense flavor and aroma such as onions, leeks, and garlic.

b. Strong-flavored – These are vegetables that have slightly intense flavor and aroma such as brussel sprouts, broccoli, and turnips.

c. Mild-flavored – These are vegetables that have moderate flavor and aroma such as spinach, squash, and beets.

3. Color. Vegetables are also classified according to their colors.

a**. Green** – peas, asparagus, celery, broccoli, and spinach.

b. Red – beets, red cabbage, and red pepper.

c. Yellow/Orange – carrots, wax beans, corn, and squash.

d. White – onions, potatoes, cauliflower, and leeks.

NUTRIENTS IN VEGETABLES

• Vegetables provide energy, vitamins, minerals, and fiber and there is growing evidence of additional health benefits from a range of phytonutrients.

• Some vegetables contain higher levels of carbohydrate and are often called starchy vegetables. These are usually roots and tubers such as potatoes, yams, kumara, taro, and sweet corn. The starchy vegetables are higher in energy (kilojoules) because of their carbohydrate content. Other vegetables are classified as non-starchy. Non-starchy vegetables tend to have a higher water content and are lower in energy but often richer in vitamins and minerals.

• Aim to make half your dinner vegetables and choose a range of different colored vegetables. About one-quarter of the plate should be starchy foods for energy.

• To get the full nutritional benefit, cook vegetables as lightly as you can, and as soon as possible after buying them, as this helps to retain not only the flavor, but also the valuable nutrients.

PREPARING VEGETABLE DISH

Thawing Frozen Vegetables

• Frozen vegetables are an easy way to include more nutrient-rich foods in your diet. They are convenient, have a long shelf life and cook quickly. Frozen vegetables are often picked at the peak of ripeness and flash frozen, to preserve nutrients and prevent spoiling. So, they have much of the same nutritional value as fresh vegetables. If you purchase frozen raw or lightly blanched vegetables, you may want to cook them and re-freeze them, so they are that much faster to prepare for a quick meal. This process requires some strategy so that you do not lose too much quality or essential nutrients.

1. Thaw your vegetables in one of three ways. Set frozen vegetables in the refrigerator for slow, safe thawing that takes several hours or overnight as your first option. Immerse vegetables, encased in plastic wrap or a glass container, in cold water that you change every 30 minutes as a second option. Or microwave the vegetables, which have been removed from their packaging, and process them on defrost about 30 percent power according to weight as a third option.

2. Sauté, steam, boil, or stir fry the vegetables as you prefer. Add herbs and spices, if desired. Avoid adding butter, oil, or creamy sauces, which do not freeze well.

3. Remove any excess water and spread the vegetables in a single layer on a cookie sheet or freezer-safe tray. Allow them to cool slightly.

4. Freeze the vegetables as fast as possible to maintain quality and prevent the formation of ice crystals. Use a quick-freeze shelf if your freezer has this feature. Avoid stacking the trays, which will slow down the freezing process.

5. If you have leftover thawed and cooked vegetables in your refrigerator, you can freeze them within three to four days, but they may not taste up to par. If you prefer, you can sauté, boil or steam most frozen vegetables without thawing them first. Corn on the cob is best thawed in the refrigerator or in cold water before cooking, however. Leafy greens, such as spinach, do best when soaked in cold water, or they may release too much water into your recipe.

Warning: Do not thaw foods, including vegetables, on the counter or outside. This invites dangerous bacteria, which can lead to food poisoning. If you thaw vegetables in the microwave, they reach a high temperature that invites bacteria, so you must cook them immediately to preserve quality and prevent food-borne illness.

MARKET FORMS OF VEGETABLES

1. Do not buy produce that is bruised or damaged. It is a great place for bacteria to hide and spread rapidly to the rest of the fruit or vegetable. Furthermore, damaged produce is less nutritious and less tasty.

2. Before selecting, give produce a light squeeze. If it is ripe, it should give a bit under pressure. No fruit except apples should be rock-hard. Fruits such as pears, bananas, and avocados, continue to soften after picking if left at room temperature.

3. Buy produce seasonally. Not all fresh produce grows year-round. To sell certain produce in its off-season incurs a significant shipping expense on retailers which is transferred onto the price of the food. Fruits and vegetables that are in season are both better quality and less expensive.

4. Compare the price. Check the difference in price between loose produce and prepackaged produce. Choosing loose, single unit produce is often better value for money compared to prepackaged options. Selecting the goods, yourself also allows you to select better-quality fruits and vegetables.

5. Do not be afraid of canned fruits and vegetables. Although they often contain a higher sodium content than fresh and frozen goods, the nutritional values of canned produce are mostly the same. If good fresh produce is not available, consider canned varieties and opt for products that are sodium reduced.

6. Fresh Vegetables

Fresh vegetables are vegetables that have undergone little or no processing from the time they were harvested to the time they were marketed or sold. In general, they remain in the same state as when they were harvested. Fresh vegetables – and fruits, as well – are often referred to as produce and are typically sold in markets, grocery stores and supermarkets, and roadside stalls, as well as in farmer’s markets and at vegetable farms. Some fresh vegetables, like salad greens, are sold in plastic bags, boxes, and other containers in stores.

2. Frozen Vegetables

Frozen vegetables are commercially packaged in plastic bags or cardboard boxes. Typically, vegetables are frozen within hours of harvest, but they undergo several steps that ensure their quality before the actual freezing process. First, they are washed thoroughly to remove any dirt and debris, as well as any chemicals that have been used such as pesticides and fertilizers. Then, they are often blanched, or cooked quickly in boiling water, and then shocked in ice water to stop the cooking process. The vegetables are then sorted and inspected, so as to get rid of any vegetables that are not fit for consumption. Lastly, they are packaged and shipped off to wholesalers and distributors, as well as supermarkets and grocery stores.

3. Canned Vegetables

Like freezing and drying, canning is a method of food preservation. It helps make vegetables last longer. Also, like the other two methods, canning makes cooking with vegetables easier and more convenient, as using canned vegetables instead of fresh ones eliminates several steps in food preparation. Before vegetables or any other food are canned, they undergo some form of processing. Heat is first applied to the vegetables to kill any harmful microorganisms before they are sealed in airtight containers such as cans or jars. The canned items are then heated under steam pressure before being packed into boxes or crates.

4. Dried Vegetables

Drying or dehydrating preserves vegetables and prolongs their shelf life. Removing water from vegetables inhibits the growth of bacteria, yeasts and molds that can otherwise promote spoilage and rot in vegetables. Dried vegetables sold in markets and groceries are dehydrated using different methods such as freeze drying, drum drying, air drying and sun drying.

COOKING VEGETABLE DISHES

Moist-Heat Methods in Cooking Vegetable Dishes

Tips for Successful Moist Cooking:

1. Poaching

Poaching is a fast way to cook tender protein foods like eggs or fish. The food doesn't get stirred or disturbed too much so it doesn't fall apart or break up. The poaching liquid adds taste to the food and then can be used as the base for a sauce. Poaching is a good way to cook without adding fat to the dish. Poaching is done by heating the cooking liquid to a simmer and then gently slipping the food into the water. The temperature is then adjusted so that bubbles form on the bottom of the pan but don't break the surface. This allows the protein in the food to coagulate without toughening it. A full rolling boiling would break apart the structure of the foods.

2. Simmering

Most foods cooked in a liquid are simmered rather than boiled because a full rolling boil is too hard on them. When a recipe calls for boiling foods, many times it is actually referring to allow boil or simmer rather than a full boil. Simmering is the most common method of cooking vegetables but requires careful management to prevent nutrient and color loss and to keep the vegetable from turning to mush.

3. Boiling

There are a few times when cooking foods at a full rolling boil is necessary, such as when cooking pasta. If required to cook at a full rolling boil, bring pot of water to a boil, add the food, and bring back to a full boil. Start counting the cooking time once the water has returned to a full boil.

4. Steaming

Steaming is fast and gentle. Steaming helps retain the shape and color of foods, especially vegetables, as well as conserves the nutrients. It is a great way to prepare your favorite vegetables.

• How foods are cooked can have a big impact on their nutrient content. That is because many vitamins are sensitive to heat and air exposure. Loss of nutrients increases as cooking time increases and with higher temperatures. Cooking methods that minimize the time, temperature, and amount of water needed will help to preserve nutrients.

MOIST-HEAT METHOD

In moist-heat cooking methods, liquid or steam is used to cook the food. Flavored liquids, such as broth or wine, can be used as the heat transfer medium and will also add flavor during the cooking process. Leftover liquid from the cooking process can also be used to make sauce or stock.

1. Blanching

Vegetables are briefly put into a saucepan of boiling water and the timing begins immediately. This method does not fully cook the food but softens the texture. To stop the cooking and set the color, “refresh” vegetables by immediately draining and plunging them into ice water. Vegetables can be blanched a day in advance of serving.

2. Boiling

You have up to seven minutes before there is a major color change, so timing is everything. Vegetables should be added to rapidly boiling water, and the timing should begin only when the water returns to the boil. Always leave the pan uncovered. If boiling vegetables for a salad, be sure to refresh them to stop the cooking.

3. Braising

Vegetables contain lots of natural moisture, which releases in cooking. Lightly brown the vegetable in a little fat, then add a tablespoon or two of liquid to start the cooking process. Cover the pan and cook slowly over medium-low heat. Once the vegetable has released its moisture, add only enough additional liquid to keep it moist.

4. Poaching

This technique is similar to boiling but uses less liquid and a lower heat to gently cook more fragile vegetables

5. Steaming

A large pot and a simple steamer basket are the tools needed to cook vegetables with this method. Do not pack the basket too tightly and with food or the cooking will be uneven. Bring the water to a boil before placing the covered basket above the pot.

Dry-Heat Methods in Cooking Vegetable Dishes

Make cooking easy with dry heat:

1. Keep temperatures high

When grilling, make sure the grill grates are hot before placing food on the grill. When sauteing or stir-frying, make sure the oil is near the smoking point. The smoking point is when the fat or oil you are using starts to produce smoke or a bitter smell. Try not to heat a fat higher than its smoke point since that can change the flavor and nutrition of the fat.

2. Keep Temperature accurate

The temperature you set your oven to and the actual temperature inside are often two different things. Use an oven thermometer in the center of the oven to know the real temperature.

3. Keep air moving

When roasting, place your beef roast or whole chicken on top or a roasting rack or a bed of vegetables to encourage air circulate and cook the food properly without creating steam.

4. Cook with a better oil

Choose healthy unsaturated fats like canola oil or safflower oil because they do not burn as easily as naturally solid fats such as butter.

• Cooking always requires the transfer of heat from a heat source to the food being cooked. All cooking methods can be divided into one of two categories: moist-heat or dry-heat.

DRY-HEAT METHOD

Dry heat cooking refers to any cooking technique where the heat is transferred to the food item without using extra moisture. This method typically involves high temperatures to 300 degrees Fahrenheit or hotter. Note that the browning of food, as when bread is toasted, can only be achieved through dry heat cooking. This browning, in turn, leads to the development of complex flavors and aromas that cannot be attained through moist heat cooking techniques.

1. Broiling

The heat source is above the food, making this a great technique for blistering the skins of sweet peppers or chilies for easy peeling and a smoky flavor. Sliced vegetables such as eggplant should be brushed lightly with oil to keep them from drying out under the high heat.

2. Grilling

This technique is similar to broiling, but the heat source comes from below, and a basting liquid is needed to keep food moist. Grill baskets or a perforated stainless-steel grid are perfect for keeping small vegetables such as mushrooms and cherry tomatoes from falling into the fire below. For indoor cooking, heavy grill pans caramelize the vegetables and give them a wonderful smoky flavor.

3. Roasting

This has become a favorite technique for cooking vegetables. Toss with a light coating of olive oil and sprinkle lightly with salt, then roast in a single layer in a shallow, rimmed baking sheet. The high temperature of 400 degrees or above causes the vegetables to shrink and lose their natural moisture, which concentrates the sugar and deepens the flavor.

4. Sauteing

The pan size should be large enough to cook the vegetables in a single layer without crowding. The bottom of the pan should have a light coating of oil, or a mixture of oil and butter. A nonstick cooking spray can also be used. Set the pan over medium heat and wait for the oil to become hot before adding the vegetables. Blanch tougher vegetables such as green beans to speed the cooking process.

5. Stir-Frying

Basically, this technique is similar to a sauté, but vegetables are cut into smaller pieces. Use medium-high to high heat for quick cooking and toss often.