Foundations of Healthy Cooking Chapter 8

Objectives Define seasoning, flavoring, herbs, and spices Discuss ingredients and methods to develop flavor Describe healthy cooking methods and techniques

Foundations of Healthy Cooking Fresh, unprocessed ingredients MyPlate balance or other Pyramid… Flavor Cooking Methods and Techniques Presentation

4 Flavor Seasonings: Substances used in cooking to bring out a flavor already present. Flavorings – Substances used in cooking to add a new flavor or modify the original flavor. Flavor without salt! Reduce fat, sugar, sodium….find ways to add flavor

5 Herbs & Spices Herbs: The leafy part of certain plants that grow in temperature climates Spices: The roots, bark, seeds, flower, buds, and fruits of certain tropical plants.

6 Ethnic Blends of Herbs & Spices –Italian: garlic, onion, basil, oregano –Asian: ginger, five spices, garlic, scallion –French: tarragon, mustard, chive, chervil, shallot –South American: chili peppers, lime juice, garlic, cilantro –Indian: ground nutmeg, fennel, coriander, cinnamon, fenugreek, curry –Mediterranean: oregano, marjoram, thyme, pepper, coriander, onion, garlic

7 Toasting whole spices: Mustard seed Fennel Coriander Star anise Cardamom Caraway Cumin Juniper Allspice

Herbs and Spices 1 tablespoon fresh cut herbs = 1 teaspoon dried crumbled herbs = ¼-1/2 teaspoon ground dried herbs Dried herbs for cooking, fresh herbs at the end, quick cooking Aroma! –Dried herbs- 6 months, date

9 Other Ways to Add Flavor Reductions –Sauteed items, pan deglazed with water, stock, juice (orange, beet, carrot) or wine; capture flavors in pan. Simmer to desired consistency, thicken with arrowroot or cornstarch Vinegars –Wine vinegars –Cider vinegar –Balsamic vinegar Infused vinegars and oils –Steeping seasoning or food in hot liquid until the liquid absorbed the flavors Stocks

10 Flavor: Sauce Alternatives –Vegetable Purees (pumpkin, tomato) –Coulis – Sauce made of a puree of vegetables or fruits. –Salsa and Relishes- Chunky mixtures of vegetables and/or fruits and flavor ingredients. –Chutney – Sauce from India made with fruits, vegetables, and herbs. –Compote – Fruit cooked in syrup and flavored with spices or liqueur. –Mojo – Spicy Caribbean sauce.

11 Flavor Alcoholic beverages –All alcohol does not cook out. Extracts and oils

12 Powerhouses of Flavor Fresh herbs Toasted spices Herb and spice blends Freshly ground pepper Citrus juices and reductions Strong-flavored oils, vinegars, and vinaigrettes Infused vinegars and oils Wines Reduced stock (glazes) Rubs and marinades Raw, roasted, sautéed garlic Caramelized onions Roasted bell peppers Chili peppers Grilled or oven-roasted vegetables Coulis, salsa, relish, chutney, mojos Dried foods: tomatoes, cherries, cranberries Fruit and vegetable purees Horseradish Dijon mustard Extracts

13 Cooking Methods & Techniques Techniques used to develop flavor: –Reduction –Searing –Deglazing –Sweating –Pureeing See definitions on p. 284

14 Cooking Methods & Techniques Roasting Broiling & Grilling Saute & Dry Saute Stir-frying Dry-Heat Cooking Methods:

15 Cooking Methods & Techniques Simmering Steaming Poaching Braising or Stewing Microwaving Moist-Heat Cooking Methods:

The END! Chapter 8