Foundations of Healthy Cooking Foundations of

Healthy Cooking

Chapter 8Chapter 8Chapter 8Chapter 8

ObjectivesObjectives• Define seasoning, flavoring,

herbs, and spices• Discuss ingredients and

methods to develop flavor• Describe healthy cooking

methods and techniques

Foundations of Healthy Cooking

• Flavor• Methods and Techniques• Presentation

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FlavorFlavor• 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 The difference between them is one of degreeof degree

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Herbs & SpicesHerbs & 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.

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Ethnic Blends of Herbs & SpicesEthnic 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

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

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Other Ways to Add Flavor

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

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Flavor: Sauce AlternativesFlavor: 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.

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FlavorFlavor• Alcoholic beverages

• Extracts and oils

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Powerhouses of FlavorPowerhouses 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

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Cooking Methods & TechniquesCooking Methods & Techniques

• Reduction• Searing• Deglazing• Sweating• Pureeing

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Cooking Methods & TechniquesCooking Methods & Techniques

• Roasting• Broiling &

Grilling• Saute & Dry

Saute• Stir-frying

Dry-Heat Cooking Methods:

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Cooking Methods & TechniquesCooking Methods & Techniques

• Simmering• Steaming• Poaching• Braising or

Stewing• Microwaving

Moist-Heat Cooking Methods: