METHODS OF COOKING

Cooking is the preparation of food by applying some form of heat.

Reasons for cooking food
- To soften it so that it is easy to digest,
- To improve the appearance of the food and make it attractive .
- To kill germs and parasites that may be present and therefore make the food safe for human
consumption.
- To improve the flavour and taste of food.
- To make some nutrients digestible,
- To keep food longer by destroying enzymes that cause food spoilage

The cooking method chosen depends on:

- Type of food
Specific methods of cooking are best suited for particular foods e.g tough cuts of meat are
not suitable for roasting.
- Time available
Some methods of cooking such as frying are fast.
- Type of fuel
Fuel used will dictate the method of cooking e.g roasting or baking will not be possible on a
kerosene stove.
- Personal taste and preference
Different people prefer different methods of cooking. E.g teenagers prefer fried foods while
elderly prefer boiled foods.
- Person being cooked for
The health of the person will determine the method of cooking e.g steamed foods are
suitable for convalescents because they are easy to digest while fried foods are not suitable
for overweight people.
- Cooking equipment available.

Cooking methods fall under two main categories;

1. Moist heat methods
2. Dry heat methods

Moist cooking methods

(1) Boiling
Refers to cooking food in water at boiling point. The water should always cover the food.
Suitable foods for boiling includes;

- Eggs, Tough cuts of meat, maize, green maize, sweet potatoes, arrow roots, pulses

General rules for boiling

1. Boil vegetables in just enough water nearer the cooking time to preserve nutrients.
2. Cut root vegetables in even sizes before boiling, put in cold water then bring to boil.
3. Avoid over cooking boiled foods to retain nutrients, shape, colour and shape.
4. The liquid used for boiling meats and vegetables should be used to make soup or sauces.
5. Add seasoning to the boiling water.
6. Meats should be cut into large pieces and put in boiling water to seal the inside so that
juices are retained.
Advantages of boiling
(i) requires little attention,
(ii) many foods can be cooked using this method,
(iii) remaining liquid can be used for making soups, sauces stock and gravy,

Disadvantages
(i) it is time and fuel consuming because it is slow,
(ii) over-boiling can break down foods making them loose their flavour,
- proteins harden and become indigestible in case of over-boiling,
- nutrients are lost if water left is poured away
( 2 ) Steaming
Moist method of cooking food using steam from boiling water. The methods of steaming
include;

Plate method Bowl steaming method

- Food is covered in a plate and placed over - The food to be steamed is placed in a bowl
boiling water which is then placed in a pan of boiling
water

Using a colander Using a steamer

- Food to be steamed is placed in a colander, - A steamer is used.it may have several
covered and placed over boiling water. compartments for different foods
- The colander should fit well on the
saucepan .Its base should not come into
contact with boiling water

.Advantages

1. Vegetables retain most nutrients because they are not cooked in any liquid.
2. Flavour and nutrients are not lost.
3. Steamed food is light and easy to digest so it is a suitable method of cooking foods for
the invalids, convalescents and the elderly .
4. Saves time and fuel if steamed over a pot of boiling water in which some food is cooked.
Disadvantages
1. Not a suitable method for cooking tough foods
2. Time consuming because it is a slow method.
3. It is dangerous.A steamer can cause scalds if carelessly handled.

Rules/ Important points to note when steaming food

1. Follow the manufacturer's instructions when using a steamer.

2. Steamer should have a tight fitting lid for steam not to escape.
3. Water should remain boiling throughout the cooking process and replenishing has to be
with boiling water to maintain temperature of the water bath.
4. When opening the steamer, direct steam away from you to avoid getting scalds.
5. Carefully cover the food being steamed to avoid direct contact with steam and water.

(3) Stewing
Is a moist method of cooking food in a measured amount of water/liquid and allowed to simmer
over low heat and liquid is always served with food.The aim is to give food enough time to
soften and to retain nutrients and flavour.

General rules for stewing.

1. Cut meats into equal pieces so that they cook evenly.
2. The pan should have a fitting lid.
3. Brown meat well before adding liquid in order to seal the juices.
4. Add sufficient amount of liquid to avoid having a thin watery stew.
5. Gentle heat is required during cooking to avoid hardening proteins and damaging food
texture, and flavour.
6. Serve the food together with the liquid used for cooking.

Advantages
1. It is a good method for cooking tough cuts of meat making them soft and easy to digest.
2. Requires little attention,
3. Nutrients and flavours are not lost

Disadvantages
1. It is a slow method so time consuming and fuel wasting

(4) Frying

It is a method of cooking food in hot fat or oil in a pan. There are three methods of frying;

Shallow frying is a method of cooking food where it is cooked in enough fat that can prevent
sticking on the pan.suitable for sausages, eggs , pancakes, fish, poultry.

Dry frying
Food is cooked in its own fat in a shallow pan.Suitable for cooking bacon, cuts of pork

Deep frying
Food is cooked in hot oil that completely covers the food. A strong deep pan,a frying basket and
a draining spoon are required for the process. Suitable for cooking mandazi, chips, samosas.
General rules for frying

1. When deep frying, fat shouldn’t be more than ⅔ of the pan to avoid spillage , accidents
and burns.
2. The pan should be heavy for even heat distribution .
3. The fat or oil should be good quality and have a high smoking temperature.This prevents
the oil from burning on heating.
4. Foods should be coated with egg and bread crumbs/flour/batter apart from the starch
foods such as chips ,doughnuts .
5. Lower food gently into hot oil to avoid accidents.
6. Avoid overloading the fryer as this lowers the temperature.
7. Drain oil on absorbent paper before serving.
8. Avoid having boiling water near the frying pan. Bubbling water may splash and cause
accidents such as scalds.
9. Cool the fat or oil used, strain and keep for the next use.
10. Food shouldn’t be more than 1 inch thick to ensure heat penetrates inside the food.
11. Should be turned frequently to cook evenly on both sides.
 12. The temperature of the oil should be correct. If low, the food will absorb oil and become
soggy and if too high, the food may get overcooked, only the outside cooks while inside
remains raw or may burn.
13. Avoid overcrowding the pan to allow space for turning.

Reasons for unsuccessful frying

- too hot fat:- food browns before inside is cooked,

- greasy food – means fried food was not drained.

Advantages of frying

1. Quick method of cooking. Therefore saves time.

2. Retains the full flavour of food as the oil seals it in.
3. The food is attractive; the brown colour is appealing.
Disadvantages
1. Oil splatters if food is not well drained,
2. Requires constant attention during the cooking process.
3. Requires a lot of oil/fat.
4. It is an expensive method of cooking; the food and oil should be of good quality.
5. Fried foods contain a lot of oil ,making the foods difficult to digest.
6. Fried foods are rich in calories and therefore not suitable for those watching their
weight.

Dry heat cooking methods

( 1) Roasting
- A method of cooking food near a strong source of heat,
- Can be done in a heated oven or while it is rotating on a spit. Fat/oil or melted fat or juice from
the meat is used to baste the foods.
- Can also be done over charcoal fire or in a pot.
Foods suitable for roasting include maize, arrow roots, yams, sweet potatoes,
NB:- When using an oven, wrap food in foil paper to:
(i) preserve moisture,
(ii) to avoid drying.
General rules for for roasting
1. The foods should be prepared correctly and seasoned well before putting in a roasting tin.
2. The food to be roasted should be of good quality.
3. The oven should be preheated to the correct temperature before putting in the food.
4. Frequent basting and turning of the food is necessary to keep it moist and ensure even
cooking.
5. The juices from the pot-roasted meat or chicken can be used to make accompanying
gravy.
6. Do not prick the surface of meats as this will allow juices to run out and leave the roasted
piece dry.
Advantages of roasting
1. Roasted food is attractive and appetizing .
2. Oven can cook more than one type of food at the same time.
3. It is a quick method of cooking.
4. Roasted food is tasty, especially meat.
Disadvantages
 1. Requires regular attention.The food must be basted and turned frequently to prevent
burning and drying.
2. It can be done only on certain cookers.
3. Expensive.The cuts and foods to be roasted must be of high quality.

( 2 ) Grilling
Cooking food using radiant heat can be in a grill or open fire (charcoal grilled).
NB:- food should be sliced to the right thickness i.e not more than 2.5cm thick for fast cooking.
Advantages
1. Quick method,
2. Produces appetizing food.
3. Can be used to brown foods like shepherd's pie.
Disadvantages
1. Close and careful attention needed.
2. Expensive because it only suits tender cuts of meat and good quality food.
3. Not possible to grill using a cooker with no grill.
( 3 ) Baking
Refers to cooking of food in an oven using hot dry air
- Air is heated causing convection current that cooks the food,
- Hot air rises making the top shelf hottest while middle one is cooler,
- To get good results, temperature timing has to be observed.
NB:- steam given off makes food not to dry.
Suitable foods;- Flour mixtures, Potatoes, Chicken etc.
NB:- An improvised oven can be used e.g sufuria with sand.

General Rules for baking

1. Oven should be preheated to the right temperature before putting in food.
2. Note baking time in order to prevent over-baking/under-baking.
3. Lower temperature when the crust turns slightly brown to enable the inside to cook.
4. Test baked foods for readiness before removing them from the oven.
5. Place the food in the right shelf; the top shelf is the hottest.the middle and lower shelves
are moderately hot .
6. Avoid opening oven frequently since it makes hot air to escape and oven will take time to
reheat, making;
(a) cake to sink if not set,
(b) reheating also consumes more energy,
(c) it also prolongs baking time.
Advantages
1. Foods have a pleasant flavour and colour.
2. Are appetizing,
3. If the temperature is properly set, it does not require a lot of attention.
4. Foods are light and easy to digest.
5. Several dishes can be baked at same time therefore saves on fuel.
Disadvantages
1. Some foods take a long time to bake.
2. Expensive in terms of ingredients e.g eggs, quality meat, chicken.