0037 These dry-heat cooking methods generally require
quite high temperatures (150–400
C) and the period
for which heat is applied is directly related to the size
and density of the food being cooked. However, pro-
teins and carbohydrates are quite stable and efficient
cooking results in positive changes taking place
during cooking that increase the edibility and digest-
ibility of these nutrients.
0038 When carbohydrate-rich foods are dry-cooked, the
starches are turned to easily digested sugars called
dextrins which darken as they cook. This accounts
for the browning of toast and the surface of potatoes,
as dextrins caramelize, and which shows when a food
is cooked. When such foods are overcooked, the
sugars char, which can impart unpleasant visual and
flavor characteristics, making foods less palatable
and resulting in the destruction of the carbohydrates
that have been burnt. B-vitamins can also be lost in
the toasting process, e.g., toasting bread results
in considerable loss of thiamin.
Moist-Heat Cooking
0039 These methods are generally applied to:
1.
0040 Delicate foods such as vegetables that contain a
high percentage of water in themselves, and must
be kept moist to insure that they are edible and
digestible. This also applies to delicate protein
foods, such as fish. The final eating quality of
these foods can benefit from gentle moist cooking
for a relatively short period of time.
2.
0041 Tougher protein foods such as stewing meat and
boiling fowl, which require moderate tempera-
tures for longer times to retaining moistness and
achieve a tender, palatable product.
For vegetables this method of cookery can be prob-
lematic because they are often a source of the least
stable vitamins, such as vitamin C and B-vitamins
such as folate. Vegetables commonly lose around
half of their vitamin C content on boiling, mostly
due to the vitamin dissolving into the cooking liquor
by leaching out of the cut or peeled vegetables.
Similarly, almost a third of folate is lost on boiling.
In contrast, it has been shown that steaming
vegetables considerably reduces such losses (vitamin
C10–20%; folate 0–10%) because it involves a lot
less water so there is less opportunity for leaching to
occur.
0042 Nutritional analyses have shown that vegetables
lose considerably higher proportions of these vulner-
able vitamins when they are peeled and when they are
chopped up. New potatoes lose only about 5% of
vitamin C on boiling when their skins are left on, as
opposed to up to 50% loss when peeled. As the skin
acts as a natural barrier to vitamin leaching, caterers
should consider retaining edible peels whenever
possible during cooking. It is also advisable to min-
imize the chopping of vegetables within reason,
as whole items retain vitamins much more success-
fully because the cellular structure of the vegetables
remains intact and cell contents are less likely to leak
into the cooking liquor.
0043Although heat in combination with exposure to
oxygen in the air will result in permanent destruction
of a proportion of vitamins during the cooking of
vegetables, by far the greater amount of ‘lost’ vita-
mins will simply be dissolved into the cooking liquor.
It is for this reason that caterers should make it
common practice to incorporate cooking liquors
into stocks, sauces, and gravies wherever possible as
this will insure that such ‘lost’ vitamins are retained
for potential consumption.
0044Many vegetables also provide important carbohy-
drates and fiber in the diet. Moist cooking methods
help to gelatinize carbohydrates, which aids their
digestion. Fiber, in the form of cellulose, also needs
to be softened by such cooking to make the
vegetables more palatable. The more cellulose there
is, the longer cooking time is required. Hence carrots
need longer cooking than some delicate green vege-
tables. This has implications for the caterer who
wishes to achieve the optimum balance of color,
flavor, and digestibility, along with retention of
maximum nutritional value.
0045Delicate protein foods such as fish may be poached
or steamed to achieve moist and palatable results.
Flavors will not intensify as much as they might
during dry cooking, which effectively dehydrates
foods and hence concentrates flavor elements.
Natural mineral salts are also dissolved into the
cooking liquor and these are not only important
nutrients but also key to the development of flavor.
There may also be some minor loss of proteins into
the cooking liquor. Once again, using any resultant
stock, after cooking is complete, to make sauces to be
served with the dish will recoup the majority of these
nutrients.
0046When moist cooking methods are applied to
appropriate cuts of meat in the process of making
stews, pie fillings, or casseroles, for example, this
helps to turn the tough collagen in the meat to gelatin.
Gelatin is more easily digested because it is a soluble
protein, hence the cooking process not only improves
palatability but also makes the nutrients more readily
available to the consumer of the product. Once again,
it is imperative that the cooking liquor becomes part
of the dish, in the form of sauce or gravy, because
flavorsome, nutritionally valuable natural mineral
salts as well as some proteins will be dissolved or
suspended in it.
CATERING/Nutritional Implications 985