1. Foundations of Healthy Cooking
Chapter 8
Foundations of
Healthy Cooking

2. Foundations of Healthy Cooking
Flavor
Healthy Cooking Methods and Techniques
Presentation

3. 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.
The difference between them is one of degree.

4. 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.

5. Herbs & Spices Ethnic blends 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

6. Whole spices that can be toasted:
Mustard seed
Fennel
Coriander
Star anise
Cardamom
Caraway
Cumin
Juniper
Allspice

7. Other Ways to Add Flavor
Juices – reduced orange juice, reduced beet juice, etc.
Vinegars and oils – infused
Wine vinegars
Cider vinegar
Balsamic vinegar
Stock
Glazes

8. Flavor Sauce Alternatives Vegetable Purees
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.

9. Flavor
Alcoholic beverages
Extracts and oils

10. 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

11. Step 2: Healthy Cooking Methods & Techniques
Reduction
Searing
Deglazing
Sweating
Pureeing

12. Step 2: Healthy Cooking Methods & Techniques
Dry-Heat Cooking Methods
Roasting
Broiling and Grilling
Sauté and Dry Sauté
Stir-frying
Moist-Heat Cooking Methods
Simmering
Steaming
Poaching
Braising or stewing
Microwaving

13. Copyright ©2007 John Wiley & Sons, Inc.
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