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Steaming

steaming

Why Steam?

It’s a simple technique that is commonly done over boiling water.

  • Steaming requires only water and heat
  • No oil needed, no added fat or calories
  • Retains foods’ flavour, colour, shape, texture and nutrients
  • Food stews in its own juice

Suitable Ingredients for this Cooking Method

  • Vegetables such as carrots, asparagus, broccoli, cauliflower and cabbage
  • Fish and shellfish
  • Vegetable or lean meat-filled dumplings

Tips on Steaming

  • Only place food in when the water is boiling.
  • Don’t over-steam! This causes texture breakdown and most importantly, nutrient loss.
  • For whole fish, it is recommended that you steam it for 10-15 minutes; vegetables for about 3-5 minutes.

 

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Grilling

Grilling

Why Grill ?

Grilling involves cooking food on a rack over a heat source, usually charcoal, wood, gas or electric heated grills.

  • Boosts foods’ flavours
  • Minimal oil
  • Avoids major nutrient loss

Suitable Ingredients for this Cooking Method

  • Lean, tender cuts of meat such as beef steak and lamb chops
  • Skinless chicken breasts and thighs, kebabs, sausages
  • Vegetable slices/chunks like eggplant, capsicums and tomatoes

Tips on Grilling

  • Never over-grill your food in order to avoid carbon like flavour that’s unhealthy.
  • Use papaya or pineapple as a marinade to tenderise the meat.
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Microwaving

microwaving

Why Microwave ?

The microwave oven works by exciting the water molecules in your food, which in turn heats up and cooks the food very quickly.

  • No oil needed
  • Does a better job of preserving vitamin C and other nutrients
  • Cooks food uniformly, retains flavour and texture of food

Suitable Ingredients for this Cooking Method

  • Eggs
  • Vegetable such as potatoes and broccoli, fish and meat
  • Pasta, noodles and rice

Tips on Microwaving

  • Stir food to make sure that heat is evenly distributed
  • To assist in the circulation of heat, add a tablespoon or two of water
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Stir-Frying

stir frying

Why Stir-fry ?

Stir-frying involves frying small pieces of food quickly over very high heat in an oiled pan or wok.

  • Minimal oil
  • Quick cooking allows nutrients to be retained
  • Also retains flavour, colour and texture of food

Suitable Ingredients for this Cooking Method

  • Lean, tender cuts of meat; prawns, calamari or firm white fish
  • Vegetables cut into small pieces
  • Rice and noodles

Tips on Stir-frying

  • Limit usage by using spray oil.
  • Add veggies that will take longer to cook first. For example, add stems of leafy vegetables before adding in the leaves.
  • Avoid over cooking vegetables by pre-blanching it before stir frying.
  • For stir frying chicken, cut the meat into small pieces to ensure it is thoroughly cooked.
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Poaching

poaching

Why Poach ?

Poaching is a cooking method that employs a small amount of liquid that is hot but not bubbling at about 160°F and 180°F (75°C - 80°C).

  • No oil needed
  • Flavours are infused in the food by seasoning the liquid
  • Preserves the beneficial omega-3 fatty acids in fish better

Suitable Ingredients for this Cooking Method

  • Eggs
  • Chicken and fish
  • Fruits such as pears and apples

Tips on Poaching

  • Use a thermometer to gauge the temperature of the cooking liquid or watch for bubbling and adjust the heat as necessary.
  • Do not allow the food being cooked to touch the bottom of the pan or it may cook too rapidly or burn.
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No Cooking

raw

Why Eat Raw ?

Just like what it says – food that is not cooked or raw.

  • No oil needed
  • Nutrients are not lost
  • Taste enhanced in partial cooking; for example, adding raw onions into a cooked dish

Suitable Ingredients for this Cooking Method

  • Vegetables such as cucumbers, tomatoes and raw onions

Tips on Eating Raw Ingredients

  • Vegetables deliver the most Vitamin C when consumed raw.
  • Since this method consists of mostly plant-based ingredients, you consume more vitamins, minerals, and fiber, with no added sugars or fats from cooking.

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