cooking methods

All cooking methods break down food for easy assimilation and add a warming quality to the food that after eating it, it brings more warmth to the body than in its raw form.

Steaming

Adds moist, brings out the flavors of vegetables, the cooking time is shorter.

• Put about an inch of water in a pot and bring to boil.
• Place vegetables in a steamer, lower heat and cover.
• Steam until vegetables are crisp, depending on the vegetables the time varies from 8 minutes for spinach to 20 minutes for sweet potatoes. don't overcook or the vegetables will lose their nutrition value.
• For faster cooking cut them in small pieces.

Water Saute

• Place a small amount of liquid in a pot. Bring to a scald, just below boiling
• Add ingredients.
• Reduce heat and simmer until they turn bright colored and tender.

Waterless Method

• This method cooks the vegetables in their own juices. Enhances flavors and appearance.
• Preheat a heavy pan and add a couple of tablespoons of liquid to create steam until the vegetables release their own juice.
• Bring water to a scald and add vegetables, reduce heat.
• Cover and cook slowly until tender.

Sauteing

• This method is quick and tasty, it uses oil to seal the flavors. Be careful not to overcook oils, they become rancid.
• Preheat a heavy pan, brush it with oil.
• Maintain the high heat and add vegetables.
• Toss the vegetables gently using a wooden spoon for about 5 minutes.
• Stir constantly for another 8 minutes.
• Cover for a minute or so to let the flavors permeate.
• A slight variation is water-oil sauteing, cover the bottom of pan with water, heat and add a little oil on top of the water and follow the steps for oil sauteing.

Oven Method

• This method adds a more warming quality and reduces moisture. 
• Baking, cook without liquid, uncovered.
• Oven fry, brush slightly with oil and bake.
• Pour a small amount of water over the vegetables, cover and cook.

Pressure Cooking

• Concentrates the nutrients and flavors, saves time and energy.
• Bring a few tablespoons of water to a boil, uncovered, in a pressure cook.
• Put in vegetables and bring up to pressure.
• Follow cooking times according to the vegetables you are cooking.
• Cool down right away by placing pressure cooker under cold running water.
• Remove vegetables at once.

Cooking Vegetables

Raw vegetables are excellent since their nutrition value is intact, however by cooking them properly, not overcooking, we still preserve 90% of their nutritious value. Cooking breaks down the cellulose structure making nutrients more accessible than in their raw form.

• Cooking destroys parasites and amoebas that enter the digestive system when vegetables are raw.
•  Once cooked, vegetables should be eaten within 24 hours, refrigeration of leftovers reduces their flavor and aroma.
• Cooking the vegetables unpeeled or whole is a way to retain their nutrients, as well as cooking them for a short time with little water.
• Vegetable roots, tubers and gourds are cooked when a fork enters without difficulty. Leafy greens are cooked when they turn a bright green.
• Beets should be cooked alone unless you don't mind the foods cooked with them to turn red, the same goes for red or purple cabbage.