This video is for Class 12 students of Food Nutrition and Dietetics Skill Elective subject (834) based on CBSE syllabus. Text is in English and audio is in Hindi. Unit 1, Chapter 4 has been covered in this video. I n this we will cover basic concepts of benefits of cooking, principles of cooking food, moist methods of cooking, dry methods of cooking, combination methods of cooking, boiling method, advantages and disadvantages of boiling method, pressure cooking, advantages and disadvantages of pressure cooking, steaming, advantages and disadvantages of steaming, poaching, advantages and disadvantages of poaching, blanching, advantages and disadvantages of blanching, toasting, advantages and disadvantages of toasting, baking, advantages and disadvantages of baking, simmering, advantages and disadvantages of simmering, stewing, advantages and disadvantages of stewing, roasting, advantages and disadvantages of roasting, grilling / broiling,advantages and disadvantages of grilling / broiling, stir frying, advantages and disadvantages of stir frying, frying, advantages and disadvantages of frying, sautéing, advantages and disadvantages of sautéing, braising and advantages and disadvantages of braising,

2. CLASS 12
FOOD NUTRITION &
DIETETICS
AS PER CBSE SYLLABUS
BY ARCHNA MUNJAL
LECTURER
GMSSS10,CHANDIGARH

3. UNIT1
CHAPTER 4: Methods of Cooking

4. Learning Objectives
After reading this chapter, the students will be
able to:
 Describe different methods of cooking
 Explain and ensure the nutritive values in
various methods of cooking

5. Benefits of Cooking
 Many foods are cooked to make them edible.
 Food is being cooked as it tastes better
 Vegetable and fruits are cooked to add variety to the
diet and make them easily palatable, attractive and
colorful.
 Cooking also kills many microorganism and makes the
food safe to be consumed.
 Several raw foods have anti-nutritional factors which are
destroyed by cooking.
 It also enhance the availability of some nutrients.

6. Principles of cooking food
 Foods must be cooked in a way that it retains the
original flavours.
 Sometimes the flavor of the food is drawn out into
the gravy or broth.
 The preservation of the maximum nutritive value
can be ensured by using the correct method of
cooking.

7. Cooking methods
Moist Method Dry heat Combination
Method
Boiling Roasting Braising
Simmering Grilling / Broiling
Poaching Toasting
Stewing Baking
Blanching Stir frying
Steaming Frying
Pressure Cooking

8. Moist Methods
These are the methods in which we use the heat
generated by water in some form or the other.
Boiling, Steaming, Poaching, Blanching, Pressure
Cooking are included in moist cooking methods

9. Dry heat cooking
 Dry heat cooking is what the name implies. No
moisture, steam, broth, water, wine or any other
liquid is needed.
 Dry heat cooking methods include grilling, pan-
fying and broiling and baking in an oven. It even
includes deep-fat frying.

10. Combination Cooking
 Combination Cooking involves both dry- and
moist-heat cooking.
 Braising, stewing and pot-roasting are all
combination cooking methods which are excellent
for cooking tougher (but often tastier) cuts of
meats.

11. Boiling
Foods are cooked by placing them in boiling water
at 100oC and maintain this temperature till the
desired stage of cooking has been reached. Rice,
pulses, potatoes are cooked this way.

12. Advantages
 Simplest Method of cookery
 Boiling of food brings about
uniform cooking of food
 At high temperatures protein
content of food get
denatured and embedded in
food
 Starch gets gelatinized and
collagen gets hydrolyzed.
 Boiling of foods aids in
proper digestion
Disadvantages
 The process of boiling takes
time.
 When excess of water is used
the water soluble nutrients
are lost.
 Loss of minerals is also a big
disadvantage with boiling.
 Boiling of food brings about
its decoloration

13. Pressure Cooking
 In this method the food is cooked under pressure and with
increase in pressure the temperature also correspondingly
increases.
 Thus the food is cooked very fast.
 Actually it is a type of steaming only, in which water is boiled
under high pressure, thus raising the temperature and reducing
the cooking time.

14. Advantages
 Reduces cooking time.
 Fuel efficiency increased.
 Nutrient loss is less.
 Food is cooked properly and
is made tender.
 The flavor and aroma of the
food is trapped inside the
cooker and is not lost.
Disadvantages
 Long hours of pressure
cooking make food soggy and
too soft.
 Flavors of food may mix and
individuality may be lost

15. Steaming
This method uses steam as the medium of cooking. The food is
surrounded by steam and is cooked by the heat supplied from
steam.
Types of steaming:
 Dry steaming: The steam generated from double boiler is used
for cooking food. Sauces and custards are made by this method.
 Wet Steaming: Steam comes in direct contact with the food and
cooks it. Dhokla and idli are made by this method.

16. Advantages
 Constant stirring is not
required.
 Nutritive value of food
remains intact.
 Cooking time is less.
 The flavor of the steamed
food is good.
Disadvantages
 Dhokla cooker and Idli
makers are required.
 Special vessels are
essential for steaming
food.
 Limitation of the type of
foods that can be cooked
by this method.

17. Poaching
This method is generally used for eggs. This involves cooking in
the minimum amount of liquid at a temperature of 80-85℃. Fish
and fruits are also poached.

18. Advantages
 Cooks food quickly.
 There is no addition of
fat.
 The foods that are
poached are better
digestible.
Disadvantages
 Water soluble nutrients
leach into the water.
 The foods are generally
bland in taste.

19. Blanching
Blanching is a cooking process wherein a food, usually a
vegetable or fruit, is scalded in boiling water or oil,
removed after a brief, timed interval, and finally plunged
into iced water or placed under cold running water
(shocking or refreshing) to halt the cooking process.

20. Advantages
 Blanched dishes are healthy as
there is minimal loss of
nutrients because of the short
cooking time.
 Blanching also enhances the
color of green vegetables, and
the time taken is also lesser
than other moist heat cooking
methods.
 Peels can easily be removed
using this method
 Increases shelf life of food
Disadvantages
 Blanching cannot be used for
every type of food item.
 Blanching often needs to be
coupled with another cooking
process so as to provide more
flavor to the final dish.
 Loss of nutrients is there if
cooking water is discarded

21. Toasting
Toasting is browning food by exposure to a dry heat.
Generally applied for bread slices which are
browned from both sides by keeping them between
two grilles

22. Advantages
 Easy and quick method.
 Improves color, flavor
and texture of food.
Disadvantages
 A continuous vigil is
required to prevent
burning.
 Amino acids are lost while
toasting.

23. Baking
 The medium of cooking is hot air.
 A dry method of cooking, it combines steam which
is generated while food is cooked.
 Cakes, custard, baked vegetables, bread, biscuit,
pizzas are all baked food.

24. Advantages
 Texture and flavor of
foods are improved.
 Baking give rise to a
variety of combination of
dishes.
 Foods are cooked
uniformly in an oven.
Disadvantages
 An oven is required for
baking.
 Over cooking results in
the burning and scorching
of food.

25. Simmering
Simmering is a food preparation technique by which foods are
cooked in hot liquids kept just below the boiling point of water
(lower than 100 °C or 212 °F) and above poaching temperature
(higher than 71–82 °C or 160-180°F).
 .
Advantages Disadvantages
 It helps in tenderizing meats  It is a time consuming process
as compared to boiling
 Helps preparing delectable
dishes out of inexpensive,
tough meats
 Excessive simmering can
destroy the nutrients present
in the food.

26. Stewing
Stewing is a long, slow cooking method where food is cut into
pieces and cooked in the minimum amount of liquid, water,
stock or sauce. The food and the cooking liquid are served
together.
Advantages Disadvantages
 Healthy method of cooking as
little/no oil is used.
 It is a long and slow method
 Good become soft and
digestible.
 Require more energy(fuel) for
the longer cooking time
 Soft food does not break apart
easily.

27. Roasting
In this method food is cooked by dry heat at atleast 1500C While
roasting, the food is subjected directly on a hot tava or girdle or
sand or fire and cooked. Eg. Groundnuts, Spices, Bengal Gram
Advantages Disadvantages
 Food is tastier when cooked in
this way
 It is a relatively slow method of
cooking.
 It improves the appearance,
flavor and texture of the food.
 Roasted food sometimes
become too dry, so, it may be
served with a chutney or sauce.
 Spices after roasting them are
easily powdered
 Proteins on roasting get
denatured, reducing
 their availability.

28. Grilling / Broiling
Grilling and broiling refer to a similar cooking process. The
only major difference is: in grilling, the heat source is below (like
with a barbecue grill), but in oven broiling, the heating source is
above. Both grilling and broiling involve intense direct heat
Advantages Disadvantages
 The natural fat in meat or fish
melts during the broiling process
so no extra fat is required for
cooking
 When the high heat of grilling
interacts with the proteins in
meat products,it poses a
significant cancer threat.
 Broiling reduces some saturated
fat from red meat, which is
better for your arteries.

29. Stir-frying
Stir frying is a Chinese cooking technique in which
ingredients are fried in a small amount of very hot oil while
being stirred in a wok.
Advantages Disadvantages
 It is quick and easy  Requires a certain amount of
skill to toss the food inside
the hot wok
 It is healthy as it retains more
nutrients than if they were
boiled
 If not done properly, it might
lead to the food getting burnt
or unevenly cooked
 It requires only a small amount
of oil so the fat content is low.

30. Frying
Frying is the cooking of food in oil or another fat. Although fat
is a liquid at frying temperatures, it is still considered a dry-
heat cooking method because it does not involve water.
Advantages Disadvantages
 Speed of Cooking is faster  Frying is dangerous as
increases cholesterol
 Improves Taste of Food  Frying requires special
equipment and controlled
environments.
 Makes food more tender

31. Sauteing
 This method involves cooking in just enough of oil to cover
the base of the pan (greasing the pan).The food is tossed
occasionally or turned over with a spatula to enable all the
pieces to come in contact with the oil and get cooked evenly.
 Foods cooked by sautéing are generally vegetables
Advantages Disadvantages
 Simple technique and takes
less time
 Constant attention is needed
as there is chance of
scorching or burning
 Minimum oil is used

32. Braising
Braising (from the French word braiser) is a combination-
cooking method that uses both wet and dry heats: the food is
first sautéed or seared at a high temperature, then finished in
a covered pot at a lower temperature while sitting in some
(variable) amount of liquid (which may also add flavor).
Advantages Disadvantages
 it is very economical, as
inexpensive cuts of meat,
which are otherwise not easily
digestible and do not have a
good taste, can be easily
turned into a flavorful stew.
 it is a very slow process, and
the food needs to be cooked
for hours prior to being served.

33. THANK YOU