Foundations of Healthy Cooking

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Foundations of Healthy Cooking

• Chapter 8

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Objectives

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

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• Foundations of Healthy Cooking
• Flavor
• Methods and Techniques
• Presentation

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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
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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.

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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

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Toasting whole spices

• Mustard seed
• Fennel
• Coriander
• Star anise
• Cardamom
• Caraway
• Cumin
• Juniper
• Allspice

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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 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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Flavor

• Alcoholic beverages
• Extracts and oils

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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

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Cooking Methods Techniques

• Reduction
• Searing
• Deglazing
• Sweating
• Pureeing

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Cooking Methods Techniques
Dry-Heat Cooking Methods

• Roasting
• Broiling Grilling
• Saute Dry Saute
• Stir-frying

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Cooking Methods Techniques
Moist-Heat Cooking Methods

• Simmering
• Steaming
• Poaching
• Braising or Stewing
• Microwaving

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