Cooking for Health

Poaching

Place the food in a container (such as a fish or egg poacher), add the poaching liquid, cover with foil or a close-fitting lid and cook in the oven or on the stove.

Poaching requires no extra fat. Eggs and fish such as salmons are popular foods for poaching.




Griddle

You sear food quickly in the hot pan on both sides to form a crust and seal in the juices. You can add fresh herbs, spices, lemon or lime juice and balsamic vinegar.


You hardly need to use any oil or fat. Foods that can be griddle include vegetables, fish, poultry and various kinds of meat.


Steaming

Put the food in a perforated pan or coriander and fit it over a pan of boiling water. Cover with a close fitting lid – the steam cooks the food. You can also use stacking can of stainless steel steamers or Chinese bamboo.


Steaming retains the nutrients in food. You can steam fish, poultry, puddings, sponges, custard and dumplings as well as vegetables.


En Papillote

Wrap foods loosely, but sealed, in greaseproof paper or foil, then bake or steam. Use moderate heat and a little liquid. No added oils or fats are used. This method keeps in the flavours, so you need just a few additions. Herbs, spices, vegetables and fruits all add flavour, also liquids such as stock, citrus juices, wine, Worcestershire and soya sauces and flavoured vinegars.

Seafood, poultry, vegetables and fruit can be cooked this way.

Kitchen Glossary

Baste
To spoon liquid or melted fat over food during cooking to prevent it drying out and add extra flavour.

Brine
A strong solution of salt and water that is used for pickling or preserving.

Consomme
A clarified soup, usually made with meat.

Devilled
Food seasoned with a spicy sauce, usually pepper, chilli and mustard.

Egg Wash
Beaten egg, sometimes mixed with a little water, brushed over pastry and bread before cooking, to give a shiny golden finish.

Ganache
Chocolate and cream mixed together over heat to form a very rich filling used in truffles, or for coating or filling cakes.

Julienne
Vegetables or citrus rind, that have been cut into very thin strips.

Macerate
To soak food, usually fruit, in a syrup or liquid such as alcohol, to allow the flavour to mix.

Souse
To marinate and cook strips of oily fish in a pickling mixture containing vinegar, spices and flavouring.

Sweat
To gently stew food, usually vegetables, in butter, oil or a little stock until very soft but not coloured.