Chapter 8
Foundations of
Healthy Cooking
Objectives
• Define seasoning, flavoring, herbs,
and spices
• Discuss ingredients and methods to
develop flavor
• Describe healthy cooking methods
and techniques
Foundations of Healthy Cooking
• Flavor
• Methods and Techniques
• Presentation
Flavor
• Seasonings: Substances used in cooking
to bring out a flavor already present.
• Flavorings – Substances used in cooking
to add a new flavor or modify the original
flavor.
The difference between them is one
of degree
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Herbs & Spices
• Herbs: The leafy part of certain plants
that grow in temperature climates
• Spices: The roots, bark, seeds, flower,
buds, and fruits of certain tropical
plants.
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Ethnic Blends of Herbs & Spices
– Italian: garlic, onion, basil, oregano
– Asian: ginger, five spices, garlic, scallion
– French: tarragon, mustard, chive, chervil,
shallot
– South American: chili peppers, lime juice,
garlic, cilantro
– Indian: ground nutmeg, fennel, coriander,
cinnamon, fenugreek, curry
– Mediterranean: oregano, marjoram, thyme,
pepper, coriander, onion, garlic
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Toasting whole spices:
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Mustard seed
Fennel
Coriander
Star anise
Cardamom
Caraway
Cumin
Juniper
Allspice
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Other Ways to Add Flavor
• Juices – reduced
orange juice, reduced
beet juice, etc.
• Vinegars and oils –
infused
– Wine vinegars
– Cider vinegar
– Balsamic vinegar
• Stock
• Glazes
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Flavor: Sauce Alternatives
– Vegetable Purees
– Coulis – Sauce made of a puree of
vegetables or fruits.
– Salsa and Relishes- Chunky mixtures of
vegetables and/or fruits and flavor
ingredients.
– Chutney – Sauce from India made with fruits,
vegetables, and herbs.
– Compote – Fruit cooked in syrup and flavored
with spices or liqueur.
– Mojo – Spicy Caribbean sauce.
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Flavor
• Alcoholic beverages
• Extracts and oils
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Powerhouses of Flavor
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Fresh herbs
Toasted spices
Herb and spice blends
Freshly ground pepper
Citrus juices and
reductions
Strong-flavored oils,
vinegars, and
vinaigrettes
Infused vinegars and oils
Wines
Reduced stock (glazes)
Rubs and marinades
Raw, roasted, sautéed
garlic
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Caramelized onions
Roasted bell peppers
Chili peppers
Grilled or oven-roasted
vegetables
Coulis, salsa, relish,
chutney, mojos
Dried foods: tomatoes,
cherries, cranberries
Fruit and vegetable
purees
Horseradish
Dijon mustard
Extracts
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Cooking Methods & Techniques
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Reduction
Searing
Deglazing
Sweating
Pureeing
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Cooking Methods & Techniques
Dry-Heat Cooking
Methods:
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Roasting
Broiling & Grilling
Saute & Dry Saute
Stir-frying
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Cooking Methods & Techniques
Moist-Heat Cooking
Methods:
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Simmering
Steaming
Poaching
Braising or Stewing
Microwaving
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