The Debate Is Not Only About Cooking Methods, But Also Whether Food Should Be Cooked At All!

There has been much discussion about the various types of cooking methods and cookware. Many whole food gurus believe that food should be eaten raw. On the other hand the Ayurvedic cooks believe that food should be cooked, as it is difficult to digest when it is eaten raw. They also believe that it is far more comforting and enjoyable when cooked.

As usual I tend to take a middle road and eat cooked vegetables and plenty of raw fruit and salads. Come to think of it I quite often cook my fruit as well! You see it is all about what cooking methods you use to cook your food so, now that you have got the best ingredients, let's talk about how you are going to cook them.

More than half the nutrients in your ingredients are destroyed in cooking and storing. The three main enemies of vitamins and minerals are heating, water and oxidation.

For instance one of the worst cooking methods is frying food in oil (especially deep frying). The resultant temperatures in excess of 200 degrees centigrade) produce free radicals, as well as destroying the nutrients such as vitamins A and E that protect us from these chemicals. When frying meat at high heat carcinogenic substances are formed especially if the meat is really well done. So the moral of the story is, if you are going to eat meat (sparingly) it should be medium or rare.

When oil is heated it oxidizes and becomes harmful to the body so rather sauté food using a small amount of ghee (clarified butter), butter or olive oil and then add a little water and cover with a lid to steam fry at a much lower temperature. Take care to add only a sprinkling of water at a time.

One of the healthiest cooking methods (especially for vegetables) is steaming, as boiling in water leaches out the nutrients and flavour. Steam for short periods so that the vegetables keep their colour. Long cooking vegetables like potatoes, beets and turnips that can be cooked in their jackets, can be boiled without losing any value. Add salt (sparinly) to vegetables while cooking so that they stay firm and absorb the flavour. A dab of oil or ghee can also be added during cooking.

Roasting vegetables, especially the long cooking variety such as beets and carrots, in a little ghee or oil works well as the sugars caramelize enhancing their flavour. The only vegetables that can’t be roasted are leafy greens such as spinach.

Grilling of food is fine as long as you don’t blacken or over cook it, to cut down on carcinogens. Grill only lean cuts of meat removing the skin from chicken and the fat from steaks. To be really safe rather grill fish and try to cut down on the meat! I use a small counter top grill that I have had for many years.

Braaing or barbecueing (the great South african tradition) is not the best cooking method when you are talking about healthy food. Unfortunately when you braai meat the fat that drips onto the coals produces carcinogenic (cancer forming) substances in the smoke. When braaing two types of carcinogens are formed. PAHs are formed in the smoke and coat the food which we ingest. HCAs are formed when extreme temperatures cause a reaction between the food's amino acids and creatine (a substance found in muscle) Follow these tips for for safer barbecueing;

•Precook your food to reduce time on the coals

•Oil the grid to prevent burnt particles from sticking to the food

•Increase the distance between the food and the hot coals

•Barbecuei with charcoal or hardwoods that burn at lower temperatures. Take care that the wood has not been treated with chemicals or is not from poisonous plant material

•Clean the grill vigorously between barbecues to remove debris so that there is no build up of carcinogenic substances

•Marinating meat prior to cooking may help to decrease carcinogenic compounds in the meat.

•Cut down on the frequency of barbecues

Now we get to the contentious issue of microwaved food! Many years ago when my microwave started making a strange noise so I threw it out and I have not looked back.

Microwaving generates heat by vibrating the water particles in the food. All this friction causes damage to the surrounding molecules, often tearing them apart and deforming them.

In a Comparative Study of Food Prepared Conventionally and in the Microwave Oven, published by Raum and Zelt in 1992, at 3 (2):43 it states:

“A basic hypothesis of natural medicine states that the introduction to the human body of molecules and energies, to which it is not accustomed, is much more likely to cause harm than good. Microwaved food contains both molecules and energies not present in food the way humans have been cooking food since the discovery of fire.”For further information on the microwave oven go to herbal healer.com.

What to use as an alternative to the microwave? Since I disposed of my microwave I have used a small convection oven and would never use anything else. It can be used for cooking, heating and defrosting and, once you have mastered the art, you can cook a roast chicken with potatoes and vegetables in the space of 45 minutes. You can also cook the most amazing low fat chips. What a bonus!

Slow cooking in a crock pot is a wonderful cooking method for busy cooks. Prepare the food in the morning before you go out for the day, and your meal will be ready for you when you return in the evening!

The bread machine is another wonderful invention. Put the ingredients into the machine before you retire at night and wake up to the glorious aroma of (additive free) fresh bread in the morning.

For more advice on healthy food, go to food storage and healthy cooking.