This document discusses various cooking methods and factors to consider when planning meals. It provides definitions and guidelines for different cooking techniques like boiling, simmering, poaching, braising, stewing, steaming, baking, grilling, roasting and barbecuing. For each method, it outlines suitable foods and the advantages and disadvantages. Overall, the document is a guide for selecting appropriate cooking methods based on ingredients, time available, equipment and desired results.

1. MEAL PLANNING &MEAL PLANNING &
PREPARATIONPREPARATION
© PDST Home Economics

2. FACTORS TO BE CONSIDEREDFACTORS TO BE CONSIDERED
WHEN PLANNING A MEALWHEN PLANNING A MEAL
 Nutrition- balanced meal.Nutrition- balanced meal.
 Follow healthy eatingFollow healthy eating
guidelines.guidelines.
 Requirements of age-Requirements of age-
group being served.group being served.
 Special diets e.g. coeliac.Special diets e.g. coeliac.
 Variety- tastes, colour,Variety- tastes, colour,
texture, cooking methodstexture, cooking methods..
 Time available.Time available.
 Knowledge & skill.Knowledge & skill.
 Budget.Budget.
 Availability of ingredients.Availability of ingredients.
 Availability of equipment.Availability of equipment.

3. CHANGES THAT HAPPEN DURINGCHANGES THAT HAPPEN DURING
FOODFOOD PREPARATIONPREPARATION
Physical ChangesPhysical Changes
 Increase in size e.g. soakingIncrease in size e.g. soaking
dried food.dried food.
 Thickening e.g. whippingThickening e.g. whipping
cream.cream.
 Loss of nutritive value e.g.Loss of nutritive value e.g.
water - soluble vitaminswater - soluble vitamins
dissolve into water.dissolve into water.
 Tenderising e.g. meat isTenderising e.g. meat is
tenderised by beating,tenderised by beating,
mincing.mincing.
Chemical changesChemical changes
 Colour change e.g.Colour change e.g.
enzymatic browning.enzymatic browning.
 Nutrient loss e.g. enzymeNutrient loss e.g. enzyme
oxidase destroys vitamin C.oxidase destroys vitamin C.
 Tenderising e.g. proteolyticTenderising e.g. proteolytic
enzymes tenderise meatenzymes tenderise meat
fibres.fibres.
 Increase in size e.g. yeastIncrease in size e.g. yeast
dough expands asdough expands as
enzymes make COenzymes make CO22 ..

4. CHANGES THAT HAPPEN DURINGCHANGES THAT HAPPEN DURING
COOKINGCOOKING OF FOODOF FOOD
Physical ChangesPhysical Changes
 Texture changes e.g. cellTexture changes e.g. cell
walls soften in vegetables.walls soften in vegetables.
 Bacteria killed.Bacteria killed.
 Nutrient loss e.g. vitaminsNutrient loss e.g. vitamins
& minerals dissolve into& minerals dissolve into
cooking liquid.cooking liquid.
 Food solidifies e.g. eggFood solidifies e.g. egg
protein coagulates.protein coagulates.
 Food thickens e.g.Food thickens e.g.
gelatinisation of starch.gelatinisation of starch.
 Shrinkage - proteinShrinkage - protein
coagulates & shrinks e.g.coagulates & shrinks e.g.
meat.meat.
Chemical ChangesChemical Changes
 Maillard reaction – whenMaillard reaction – when
amino acids & carbohydratesamino acids & carbohydrates
are heated together, theare heated together, the
food turns brown.food turns brown.
 Caramelisation - sugarCaramelisation - sugar
heated above dissolvingheated above dissolving
point turns brown e.g.point turns brown e.g.
toffee.toffee.
 Dextrinisation - long starchDextrinisation - long starch
chains break into shorterchains break into shorter
chains called dextrins & achains called dextrins & a
brown colour develops e.g.brown colour develops e.g.
toasting bread.toasting bread.

5. REASONS FOR COOKINGREASONS FOR COOKING
FOODFOOD
 To destroy pathogenic bacteria making food safer.To destroy pathogenic bacteria making food safer.
 To destroy enzymes and prevent food spoilage.To destroy enzymes and prevent food spoilage.
 To make food palatable & digestible e.g. starchy foodsTo make food palatable & digestible e.g. starchy foods
like potatoes.like potatoes.
 To improve appearance e.g. meat.To improve appearance e.g. meat.
 To develop flavour e.g. meat extractives released.To develop flavour e.g. meat extractives released.
 To stimulate digestive juices - sight & smells of cookedTo stimulate digestive juices - sight & smells of cooked
food.food.
 To destroy natural toxins e.g. red kidney beans.To destroy natural toxins e.g. red kidney beans.
 To combine ingredients and create new flavours.To combine ingredients and create new flavours.

6. UNDERLYINGUNDERLYING PRINCIPLESPRINCIPLES OFOF
COOKING FOODCOOKING FOOD
 Conduction -Conduction - Transfer of heat from oneTransfer of heat from one molecule tomolecule to
another by vibration of molecules. E.g. heat passing fromanother by vibration of molecules. E.g. heat passing from
the cooker hob through the base of the saucepan.the cooker hob through the base of the saucepan.
 Convection -Convection - Molecules near heat source become hot,Molecules near heat source become hot,
less dense and rise up. This allows cold molecules to takeless dense and rise up. This allows cold molecules to take
their place. This sets up convection currents and heat istheir place. This sets up convection currents and heat is
spread e.g. simmering stews.spread e.g. simmering stews.
 Radiation -Radiation - Heat passes in straight rays, from theHeat passes in straight rays, from the
source, to the first solid object they reach, withoutsource, to the first solid object they reach, without
heating air in between e.g. grilling burgers.heating air in between e.g. grilling burgers.
Most cooking methods involve one or more of theseMost cooking methods involve one or more of these
principles.principles.

8. METHODS OF COOKINGMETHODS OF COOKING
 Moist Methods:Moist Methods: Boiling, Simmering, Poaching,Boiling, Simmering, Poaching,
Stewing, Braising, Steaming, Pressure cooking.Stewing, Braising, Steaming, Pressure cooking.
 Dry Methods:Dry Methods: Baking, Grilling, Roasting, Barbecuing.Baking, Grilling, Roasting, Barbecuing.
 Frying:Frying: Dry, Shallow, Deep -fat, Stir.Dry, Shallow, Deep -fat, Stir.
 Microwave cooking.Microwave cooking.

9. CHOOSING A COOKINGCHOOSING A COOKING
METHODMETHOD
 Ingredients available e.g. stewing beef or sirloinIngredients available e.g. stewing beef or sirloin
steak.steak.
 Experience of cook.Experience of cook.
 Time available.Time available.
 Equipment available.Equipment available.
 Desired result e.g. crispy, brown, moist.Desired result e.g. crispy, brown, moist.
 Fuel economy.Fuel economy.
 Retention of nutrients.Retention of nutrients.

10. BOILING / SIMMERINGBOILING / SIMMERING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Cooking byCooking by
convection &convection &
conduction inconduction in
liquid @ 100liquid @ 100ºCºC
in coveredin covered
saucepan onsaucepan on
the hob.the hob.
•Simmering -Simmering -
9090 ºCºC
•100100 ºC @ allºC @ all
times.times.
•Vegetables -Vegetables -
small amountsmall amount
of liquid.of liquid.
•Use cookingUse cooking
liquid – soups,liquid – soups,
sauces.sauces.
•Cook food forCook food for
shortestshortest
possible time.possible time.
•Meat -Meat -
bacon,bacon,
mutton.mutton.
•Eggs.Eggs.
•Pasta.Pasta.
•Rice.Rice.
•Veg.Veg.
•Needs littleNeeds little
attention.attention.
•Clean.Clean.
•Food stays moist.Food stays moist.
•Digestible.Digestible.
•Less greasy.Less greasy.
•LittleLittle
preparation.preparation.
•Little flavourLittle flavour
added.added.

11. POACHINGPOACHING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Cooking byCooking by
convection &convection &
conduction inconduction in
liquid @liquid @
8585ºC inºC in
coveredcovered
container oncontainer on
hob or inhob or in
oven.oven.
•8585 ºC @ allºC @ all
times.times.
• WaterWater
barelybarely
moving, notmoving, not
bubbling.bubbling.
• Use forUse for
delicatedelicate
foods thatfoods that
need gentleneed gentle
cooking.cooking.
•Fish.Fish.
•De-De-
shelledshelled
eggs.eggs.
•Fruit.Fruit.
•Clean.Clean.
•Food staysFood stays
moist.moist.
•Digestible.Digestible.
•Less greasy.Less greasy.
•Little flavourLittle flavour
added.added.
•Loss ofLoss of
nutrients.nutrients.
•Lacks texture.Lacks texture.
•Slow.Slow.

12. BRAISINGBRAISING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Cooking meatCooking meat
in a smallin a small
amount ofamount of
stock, on astock, on a
layer oflayer of
vegetablesvegetables
(mirepoix).(mirepoix).
Meat is in aMeat is in a
coveredcovered
saucepan onsaucepan on
the hob.the hob.
•CombinationCombination
•Use onlyUse only
enough stockenough stock
to coverto cover
vegetables.vegetables.
•Food can beFood can be
brownedbrowned
under grillunder grill
beforebefore
serving.serving.
•RootRoot
vegetablesvegetables
•Chicken.Chicken.
•Offal.Offal.
•TougherTougher
cuts ofcuts of
meat.meat.
•Little attentionLittle attention
needed.needed.
•Food staysFood stays
moist.moist.
•Complete meal inComplete meal in
one pot – savesone pot – saves
fuel & wash-up.fuel & wash-up.
•Less nutrientLess nutrient
loss.loss.
•Digestible.Digestible.
•A lot of prep.A lot of prep.

13. STEWINGSTEWING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Slowly cookingSlowly cooking
food in a littlefood in a little
liquid, byliquid, by
conduction &conduction &
convection,convection,
using gentleusing gentle
heat (80heat (80 ºC -ºC -
90 ºC),90 ºC), in ain a
coveredcovered
container, oncontainer, on
hob or in oven.hob or in oven.
•Bring to boilBring to boil
& then reduce& then reduce
heat.heat.
•TemperatureTemperature
of 80of 80 ºC -90ºC -90
ºC.ºC.
•KeepKeep
covered.covered.
•Use pressureUse pressure
cooker tocooker to
reduce time.reduce time.
•ToughTough
cuts ofcuts of
meat/fish.meat/fish.
•Veg.Veg.
•FruitFruit
•Little attentionLittle attention
needed.needed.
•Food staysFood stays
moist.moist.
•Complete meal inComplete meal in
one pot – savesone pot – saves
fuel & wash-up.fuel & wash-up.
•Less nutrientLess nutrient
loss.loss.
•Digestible.Digestible.
•A lot of prepA lot of prep..

14. STEAMINGSTEAMING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Cooking foodCooking food
slowly in steamslowly in steam
rising fromrising from
boiling water.boiling water.
•Food can beFood can be
steamed:steamed:
•a. Between twoa. Between two
plates.plates.
•b. In a coveredb. In a covered
bowl in a saucepanbowl in a saucepan
of boiling water.of boiling water.
•c. In a steamerc. In a steamer
over boiling water.over boiling water.
•d. On a trivet in ad. On a trivet in a
• A tightlyA tightly
fitting lidfitting lid
preventsprevents
evaporation.evaporation.
•Water boilingWater boiling
before & duringbefore & during
cooking.cooking.
•Food must notFood must not
touch liquid.touch liquid.
•Thin piecesThin pieces
of chickenof chicken
and fish.and fish.
•SteamedSteamed
puddings, e.g.puddings, e.g.
canary,canary,
Christmas,Christmas,
chocolate.chocolate.
•Vegetables.Vegetables.
•No loss ofNo loss of
nutrients.nutrients.
•Clean.Clean.
•Food staysFood stays
moist.moist.
•Digestible.Digestible.
•Not greasy.Not greasy.
•Little flavourLittle flavour
added.added.
•Lacks texture.Lacks texture.
•Slow.Slow.
•Not suitableNot suitable

15. BAKINGBAKING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•DryDry
method ofmethod of
cookingcooking
food byfood by
convectionconvection
currentscurrents
in thein the
oven.oven.
•Pre-heat oven.Pre-heat oven.
•Steam made inSteam made in
the oven stopsthe oven stops
food drying,food drying,
tinfoil &tinfoil &
greaseproofgreaseproof
paper also used.paper also used.
•Avoid openingAvoid opening
oven door.oven door.
•Bread. Cakes.Bread. Cakes.
Biscuits.Biscuits.
Pastries.Pastries.
•VegetablesVegetables
e.g. potatoes,e.g. potatoes,
tomatoes,tomatoes,
peppers.peppers.
•Fruit e.g.Fruit e.g.
Apples.Apples.
•Puddings,Puddings,
apple crumble.apple crumble.
•AttractiveAttractive
appearance.appearance.
•Doesn’t addDoesn’t add
fat.fat.
•Little loss ofLittle loss of
nutrients.nutrients.
•Dries food.Dries food.

16. GRILLINGGRILLING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Fast methodFast method
of cookingof cooking
food byfood by
radiant heatradiant heat
under a grill.under a grill.
•Pre-heat grill.Pre-heat grill.
•Seal surface ofSeal surface of
the food with highthe food with high
heat, preventingheat, preventing
nutrient loss.nutrient loss.
•Use tongs to turnUse tongs to turn
food.food.
•Thin pieces ofThin pieces of
food only.food only.
•Don’t salt foodDon’t salt food
before grilling.before grilling.
•Oil grill grid toOil grill grid to
prevent sticking.prevent sticking.
•Meat -Meat -
chops,chops,
steaks,steaks,
burgers,burgers,
rashers.rashers.
•Vegetables -Vegetables -
tomatoes.tomatoes.
•Fish fillets.Fish fillets.
• Fast.Fast.
•Little loss ofLittle loss of
nutrients.nutrients.
•Reduces fatReduces fat
content.content.
•AttractiveAttractive
appearance &appearance &
taste.taste.
•ConstantConstant
attention needed.attention needed.
•Dries food.Dries food.
•Spatters grease.Spatters grease.
•

17. BARBECUINGBARBECUING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Cooking food byCooking food by
radiant heat onradiant heat on
a grid overa grid over
glowingglowing
charcoal.charcoal.
•Pre-heatPre-heat
barbecue.barbecue.
•Seal surface withSeal surface with
high heat,high heat,
preventingpreventing
nutrient loss.nutrient loss.
•Use tongs to turnUse tongs to turn
food.food.
•Thin pieces ofThin pieces of
food only.food only.
•Don’t salt foodDon’t salt food
beforebefore
barbecuing.barbecuing.
•
•Meat,Meat,
chops,chops,
steaks,steaks,
burgers,burgers,
rashers.rashers.
•VegetablesVegetables
e.g.tomatoese.g.tomatoes
•Fish fillets.Fish fillets.
• FastFast
•Little loss ofLittle loss of
nutrients.nutrients.
•Reduces fatReduces fat
content.content.
•AttractiveAttractive
appearance &appearance &
taste.taste.
•ConstantConstant
attention.attention.
•Dries food.Dries food.
•Spatters grease.Spatters grease.

18. ROASTINGROASTING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
•Cooking foodCooking food
in a little fatin a little fat
in (a) ain (a) a
roasting tin inroasting tin in
the oven, (b)the oven, (b)
a saucepan ona saucepan on
the hob (potthe hob (pot
roasting), (c)roasting), (c)
on a spit,on a spit,
under a grillunder a grill
or in an ovenor in an oven
(spit(spit
roasting).roasting).
• Pre-heat oven.Pre-heat oven.
• Cooking timeCooking time
depends on weight.depends on weight.
•Baste every 30Baste every 30
minutes.minutes.
•Use cooking juicesUse cooking juices
for gravy.for gravy.
•Quick roastingQuick roasting
(tender cuts) - 230(tender cuts) - 230ºCºC
for 20 mins, 190 ºCfor 20 mins, 190 ºC
for remainder.for remainder.
•Slow Roasting (lessSlow Roasting (less
tender cuts) - 175tender cuts) - 175 ºCºC
for all the cookingfor all the cooking
•Meat –Meat –
beef,beef,
lamb,lamb,
pork.pork.
•Poultry.Poultry.
•VegetablesVegetables
e.g. potatoese.g. potatoes
•Vegetables & meatVegetables & meat
cooked together.cooked together.
•Cooking liquid usedCooking liquid used
as gravy.as gravy.
•AttractiveAttractive
appearance &appearance &
taste.taste.
•Not much prep.Not much prep.
•Spatters grease.Spatters grease.
•Not suitable forNot suitable for
tough cuts.tough cuts.
•Greasy.Greasy.
•Shrinkage occurs.Shrinkage occurs.
•Adds fat.

19. FRYINGFRYING
Definition Guidelines Suitable
foods
Advantages &
Disadvantages
• Dry –
cooking food
by
conduction in
frying pan on
the hob.
• Shallow –
cooking food
in hot fat.
• Deep –
cooking food
immersed in
hot fat.
• Pre-heat oil.Pre-heat oil.
• Use tongs forUse tongs for
turning.turning.
•Drain beforeDrain before
serving.serving.
•Coating food:
•ProtectsProtects
surface.surface.
•Texture.Texture.
•Flavour.Flavour.
•Appearance.Appearance.
•Meat - thinMeat - thin
pieces e.g.pieces e.g.
rashers,rashers,
chops,chops,
burgers,burgers,
sausages.sausages.
•Fish - thinFish - thin
pieces e.g.pieces e.g.
steaks,steaks,
cutlets, fillets.cutlets, fillets.
•Eggs.Eggs.
•Vegetables.Vegetables.
•Doughnuts.Doughnuts.
•Quick.Quick.
•Attractive tasteAttractive taste
& appearance.& appearance.
•ConstantConstant
attention.attention.
•Spatters grease.Spatters grease.
•Not suitable forNot suitable for
tough meats ortough meats or
large cuts.large cuts.
•Not suitable whenNot suitable when
cooking for largecooking for large
numbers.numbers.
•Greasy.Greasy.

20. PRESSURE COOKINGPRESSURE COOKING
Definition &
principle
Structure Guidelines Suitable foods
•Fast moist methodFast moist method
of cooking food @of cooking food @
high temps. in ahigh temps. in a
pressure cooker.pressure cooker.
•Used for boiling,Used for boiling,
stewing & steaming.stewing & steaming.
•Water underWater under
increased pressureincreased pressure
boils @ higher temp.boils @ higher temp.
Pressure increasedPressure increased
inside pressureinside pressure
cooker by not lettingcooker by not letting
steam escape. As asteam escape. As a
result, water boils @result, water boils @
•HeavyHeavy
gaugegauge
saucepan.saucepan.
Locking lid.Locking lid.
•RubberRubber
gasket sealsgasket seals
lid.lid.
•Trivet.Trivet.
•SeparatorSeparator
basket.basket.
•Vent on lid.Vent on lid.
•SafetySafety
valve.valve.
•FollowFollow
instructions.instructions.
•Never overfill.Never overfill.
•Build up steamBuild up steam
before applyingbefore applying
weight.weight.
•Time veryTime very
accurately.accurately.
•ReduceReduce
pressure beforepressure before
opening-opening-
•(a) Stand for 15(a) Stand for 15
mins @ roommins @ room
temp.temp.
•Stocks & soups.Stocks & soups.
•Stews.Stews.
•Vegetables e.g.Vegetables e.g.
potatoes.potatoes.
•Jam.Jam.
•ChristmasChristmas
pudding.pudding.
•BottlingBottling

21. MICROWAVEMICROWAVE
Principle Guidelines Suitable dishes
•Electro-Electro-
magneticmagnetic
waveswaves
penetrate thepenetrate the
food to afood to a
certain depthcertain depth
and cause theand cause the
molecules tomolecules to
vibrate veryvibrate very
rapidly. Thisrapidly. This
causescauses
intense heat.intense heat.
TheThe
remainder ofremainder of
the foodthe food
cooks by
•Time carefully.Time carefully.
•Timing is affected by:Timing is affected by:
Composition.Composition.
Thickness.Thickness.
Density.Density.
Temperature at the start.Temperature at the start.
Amount of food.Amount of food.
•Cover food, keep moist, cookCover food, keep moist, cook
faster.faster.
•Turn or stir.Turn or stir.
•Pierce skins.Pierce skins.
•Arrange in circle, thickest bitArrange in circle, thickest bit
outward.outward.
•Defrosting.Defrosting.
•Reheating.Reheating.
•Cooking.Cooking.
•MeltingMelting
chocolate.chocolate.
•Heating liquid.Heating liquid.
•UnsuitableUnsuitable
dishesdishes
•Pastry.Pastry.
•Meringue.Meringue.

22. EFFECTS OF COOKING ONEFFECTS OF COOKING ON
FOODFOOD
Moist methods
 Loss of vitamins andLoss of vitamins and
minerals into cookingminerals into cooking
liquid.liquid.
 Cellulose softens.Cellulose softens.
 Collagen changes toCollagen changes to
gelatine.gelatine.
 Flavours mix andFlavours mix and
develop.develop.
Dry Methods
 Vitamins B & C lost dueVitamins B & C lost due
to high temperatures.to high temperatures.
 Grilling causes loss ofGrilling causes loss of
fat.fat.
 Shrinkage - meat juicesShrinkage - meat juices
squeezed out - loss ofsqueezed out - loss of
nutrients.nutrients.
 Food becomes crispy.Food becomes crispy.
 Loss of fat causes lossLoss of fat causes loss
of flavour.of flavour.
 Cooking smells areCooking smells are
developed.developed.

23. EFFECTS OF COOKING ONEFFECTS OF COOKING ON
FOODFOOD
Frying Methods
 Generally adds fat.Generally adds fat.
 Coating adds nutrients.Coating adds nutrients.
 Food becomes greasierFood becomes greasier
and harder to digest.and harder to digest.
 Adds flavour.Adds flavour.
Microwave Cooking
 Quick cooking helpsQuick cooking helps
retain nutrients.retain nutrients.
 Food stays soft andFood stays soft and
moist.moist.
 Food does not brownFood does not brown
unless the microwaveunless the microwave
has a grill also.has a grill also.