Basic cooking techniques.

Cooking, or preparing food, is a simple but profound and deeply transformative process, feeding far more than our bodies.

Preparing food is to transform simple ingredients into satisfying, healthy meals. A world of possibilities is opened by applying just a few basic techniques.

Cooking is an alchemy where simple raw ingredients are lifted into something greater, releasing physical, mental, and emotional well-being benefits. It is art and science blending tradition and innovation. Through cooking, we can also help preserve our traditions and cultures.

Cooking makes food more digestible, breaking down complex into more absorbable forms. Gentle cooking methods, such as steaming or sautéing, preserve nutrients while releasing bioactive compounds, such as antioxidants in tomatoes and carrots, that are more accessible when heated. Cooking also makes our meals safer by eliminating harmful pathogens and toxins that can be present in raw ingredients.

Cooking is therapy.

It reduces stress, boosts confidence, and cultivates mindfulness.

Cooking engages the senses in a way few other activities do. The pleasure of kneading dough, the melodic rhythms of a simmering pot, and the aromas produced by cooking trigger anticipation and joy. These somatosensory experiences can soothe the mind, providing us with a meditative escape from the clamour of modern life.

Through cooking we self-nurture, affirming the value of our own well-being. Preparing a meal for family or friends, a gesture of love and care, strengthens our bonds with others.

In a world often marked by haste, cooking invites us to slow down, providing us with an opportunity to savour each act of creation and its outcomes. Simple cooking is about appreciating natural flavours and using straightforward methods to enhance them.

There are three chefs at work: the cook, the ingredients, and the flame.

This chapter explores basic cooking techniques that we, as home cooks, should know. These techniques provide the building blocks for delicious meals and help us embrace the joy of cooking with ease and confidence.

The heat sources.

1. Open flame and traditional cooking.

2. Smoking – cooks food slowly using smoke from burning wood for deep flavor. Example: smoked ribs, brisket, smoked salmon.

3. Pit cooking – burying food underground and cooking it with hot coals. Example: Hawaiian kalua pork, barbacoa.

4. Tandoor cooking – cooks food in a high-heat clay oven. Example: Tandoori chicken, naan bread.

5. Clay pot cooking.

Open flame cooking.

**Gas burner.** The direct flame provides even, consistent heat, and responds instantly, allowing immediate adjustment of heat levels. This is important in sautéing, searing, or wok cooking, where close heat control is key. For it’s versatility and dynamic cooking, it is the preferred choice for many chefs.
Electric burners take time to heat up or cool down, and distribute heat more unevenly. They excel in maintaining steady low heat, making them better suited for delicate tasks like simmering or melting.

Embers.

Embers provide a smoky, caramelized depth to food. The steady radiant heat provided by embers permits slow cooking, bringing out the natural sweetness in foods. The exteriors are charred and crispy while the insides are tender. Temperature is controlled by spreading or clustering thee embers, allowing for more precise cooking.

Meats, fish, vegetables, and bread or desserts can be grilled, roasted, baked, over embers. It is also ideal for direct cooking (on a grill or stone) or wrapped cooking (in foil, leaves, or clay).

Dry heat cooking: a simple guide.

Dry heat cooking uses hot air, direct heat, or fat (without water) to cook food, enhancing flavour, texture, and caramelization. Common techniques include roasting, baking, grilling, broiling, frying, and sautéing. These methods create crispy exteriors, rich flavours, and golden-brown finishes.

Oven cooking (roasting/baking) and on a grill over a fire (grilling) bring out a vegetable’s natural sweetness.

Roasting and baking (oven cooking).

Roasting – high, dry heat cooks meats, vegetables, or nuts. It can enhance flavour through caramelization and Maillard reaction browning on the surface of the food. Oven cooking uses indirect, diffused heat, and is suitable for slower cooking of meat in a larger, whole piece. Meats and most root and bulb vegetables can be easily roasted. Any piece of meat, especially red meat that has been cooked in this fashion is called a roast. Meats and vegetables prepared in this way are described as "roasted", e.g., roasted chicken or roasted squash. Example: roasted chicken, root vegetables, whole fish.

Baking – similar to roasting but at lower temperatures, is mainly used for bread and pastries. Example: Bread, cakes, muffins.

Grilling and broiling (direct heat).

Hot (>150 C or 300 F) air from an open flame, oven, or other heat source, cooks the food evenly on all sides.

Grilling – uses open flames, gas, embers or charcoal to cook food quickly, typically on a grill or barbecue. Example: grilled fish, steak, kebabs, burgers.

Broiling – uses high heat from above (oven broiler) for fast browning. Example: broiled salmon, garlic bread, cheese topping.

Searing and pan-frying (stovetop cooking).

Searing – high heat in a pan creates a golden-brown crust on meat or fish. Example: seared steak, scallops.

Pan-frying – cooks food evenly on both sides with moderate heat and little oil. Example: pan-fried chicken cutlets, crispy tofu.

Stir-frying and sautéing (quick-cooking).

Stir-frying – small, quick-cooking ingredients are tossed in a hot wok with minimal oil. Example: stir-fried vegetables, chicken stir-fry.

Sautéing – uses medium-high heat and a little fat for quick, even cooking. Example: sautéed mushrooms, garlic shrimp.

Deep-frying and air-frying (crispy cooking).

Deep-frying – food is fully submerged in hot oil, creating a crispy, golden texture. Example: french fries, fried chicken.

Air-frying – uses hot circulating air to crisp food with very little oil. Example: air-fried zucchini chips, crispy wings.

Roasting/baking and grilling vegetables.

Vegetables and tomatoes, grilled with extra-virgin olive oil.

1. Preheat oven to ~200 °C (400-425°F).

2. Cut vegetables into uniform pieces (slices, wedges, or cubes). To better roast vegetable pieces (i.e., potatoes) they can be slightly deformed by squeezing or by cuts to create surface fissures that allow heat to penetrate.

3. Add oil and seasoning. Toss vegetable pieces with oil (olive or avocado oil), and sprinkle them with salt and pepper. Add other seasonings (garlic powder, dried herbs, or spices) to preference.

4. Arrange the vegetables in a single layer on a baking pan or sheet (avoid crowding, as this could result in steaming instead of roasting them).

5. Roast the vegetables for 20-30 minutes, or until they are tender and lightly browned. Turn pieces halfway through cooking to assure a more even roast. Consider broiling (exposing food to a high heat from above) as a final step in the cooking process to add colour and flavour.

Grill and oven cooking fish .

*Corvina negra* (black sea bass) slow grilling on embers (courtesy: Ig Oribe, Punta del Diablo, Uruguay). Cooking with embers is an ancient, rustic technique of woodfire cooking, that provides distinctive, smoky flavours.

Mediterranean style seafood roasting/grilling.

Mediterranean style roasting/grilling is a healthy, delicious, and simple way to prepare seafood. It preserves many of the natural flavours.

Technique:

Rinse fresh seafood (fish, shrimp, scallops, calamari, or other seafood) under cold running water, pat dry.

1. Marinate seafood with olive oil, garlic, lemon juice, salt, and pepper mixture for 10-15 minutes.

2. Roast, or cook on grill (medium-high heat) for 2-3 minutes per side, or until cooked through and slightly charred. Fish fillets: allow 3–5 minutes per side, depending on thickness, until the flesh flakes easily.

Fish is considered done and ready to eat as soon as it begins to flake easily to twisting a fork that has been inserted at its thickest point at a 45 degree angle.

3. Garnish with fresh herbs, serve hot with a side of grilled vegetables or a Mediterranean-style salad.

Sea bass marinated with 1/4 cup extra-virgin olive oil, 2 cloves of garlic, minced, juice of 1 lemon, salt and pepper, to taste. Fresh herbs, such as parsley or basil, are added for garnish.

Roasting/grilling meat.

Meat was slowly grilled on embers. Note that fattty parts are kept on top to facilitate the seapage of fat into the meat during cooking. (Courtesy: Ig Oribe, Montevideo).

Basic steps.

1. Prepare the meat. Tender cuts (ribeye, sirloin, or chicken thighs) cook with more ease. Rub with olive oil, salt and pepper or marinate (below). Add herbs, garlic, or lemon juice.

2. Gas or charcoal grills: preheat to medium-high heat for 10–15 minutes. Grill pan: heat over medium-high heat until hot.

3. Grill times and temperatures.

Chicken breasts or thighs: 5–7 minutes per side (internal temperature =75°C/165°F).

Steaks: 3–5 minutes per side for medium-rare (57°C/135°F).

Pork chops: 4–6 minutes per side (63°C/145°F).

Sautéing/stir-frying.

Sautéing and stir-frying cook food quickly in medium to high heat using small amounts of oil (overheating oil should be avoided to prevent the formation of harmful compounds). Stir-frying combinations of vegetables, starches, meats, fish, and spices such as garlic and ginger conveniently produces flavourful dishes in a short amount of time.

Stir-fry mixed vegetables in a wok. *Marinate beforehand and cook in small batches to prevent steaming.*

Stir-frying is highly adaptable, and can incorporate vegetables and ingredients on hand (vegetables and prawns shown here). The use of high heat and a well-seasoned wok is traditional in northern China. Stir-frying has become a popular comfort food worldwide for its simplicity, bold flavours, and adaptability.

Moist heat cooking.

Moist heat cooking refers to cooking methods that use water, steam, or other liquids to more gently transfer heat to food. This technique is ideal for tenderising tougher cuts of meat, cooking delicate ingredients, and creating dishes with moist and flavourful results. It is ideal for soups, stews, and delicate proteins. It is also a healthier cooking option as it typically requires little or no added fat.

Common moist heat cooking techniques include boiling, steaming, simmering, poaching, braising, and stewing.

Boiling and simmering (water-based cooking).

Boiling – food is fully submerged in rapidly bubbling water (100°C / 212°F) for fast cooking. Example: pasta, potatoes, rice.

Simmering – gentle bubbling at a lower temperature (85-95°C / 185-205°F) for slow, even cooking. Example: soups, sauces, beans.

Steaming and poaching (gentle cooking).

Steaming – cooks food using hot steam without submerging it, preserving nutrients and texture. Example: steamed vegetables, dumplings, fish.

Poaching – food is gently cooked in hot water or broth (70-80°C / 160-180°F), keeping it tender and delicate. Example: poached eggs, salmon, chicken breast.

Braising and stewing (slow moist cooking).

Braising – a combination of dry and moist heat; meat or vegetables are first seared, then slowly cooked in a small amount of liquid. Example: Braised beef short ribs, coq au vin.

Stewing – similar to braising but with smaller pieces of meat or vegetables fully submerged in liquid, creating a rich broth. Example: Beef stew, vegetable curry.

Pressure cooking and sous vide (modern moist heat methods).

Pressure cooking – uses high-pressure steam to cook food faster than boiling or simmering. Example: pressure-cooked beans, stews, tender meats.

Sous vide – food is vacuum-sealed and cooked in a precise water bath at low temperatures for perfect tenderness. Example: Sous vide steak, salmon, egg bites.

Boiling, steaming and blanching (parboiling).

Boiling vegetables can bring out the best in their natural textures, flavours and nutritional value. Boiling for too long can lead to loss of nutrients, in particular water-soluble vitamins such as vitamins C and B. Overboiling can lead to loss of texture.

Typical boiling times for:

Potatoes: 10–15 minutes, depending on size.

Carrots: 5–7 minutes.

Broccoli: 3–4 minutes.

Courgettes: 2–3 minutes.

Boiled root vegetables (potatoes, carrots, and beets) retain most of their nutrients, as their starch structure helps trap vitamins, legumes (lentils and beans retain their protein, fibre, and minerals (iron and magnesium), and brassicas (broccoli and cauliflower) retain more of their antioxidants and vitamin C if boiled briefly.

Boiling softens garlic, onions, leeks, chives, and shallots (alliums) and transforms them into sweet, mild additions, useful for preparing soups, stocks, or purees.

Using the least amount of water needed for boiling helps retain more nutrients, as fewer vitamins and minerals are lost to the water. For this reason, consider steaming or boiling with just enough water to cover the vegetables.

Pairing boiled vegetables with small amounts of healthy fat (olive oil, butter, or nuts) enhances the body’s ability to absorb fat-soluble vitamins like A, D, E, and K (found in carrots, spinach, and courgettes).

Boiling potatoes, carrots and courgettes. To preserve the most nutrients and their best texture possible when boiled, vegetables should be cooked until they are tender yet still firm (*al dente*).

Cooking using high moist heat methods (boiling, steaming, simmering, poaching, stewing, pressure cooking, and microwaving), inactivates lectins (or hemagglutinins) present mainly in outer surfaces of raw legumes (lentils, peas, beans, soybeans), peanuts, and whole grains (wheat). Lectins are water-soluble amino acids that bind to carbohydrates and interfere with absorption of minerals (calcium, iron, phosphorus, and zinc). They also bind to the intestinal epithelial cell lining to interfere with the digestion and absorption of nutrients, and disrupt the normal intestinal flora. Soaking in water for several hours and high moist heat methods inactivate most lectins.

Green beans are best eaten cooked. Boiling (and cooking under high heat) inactivates green bean lectin amino acids. Lectins can cause nausea, vomiting, and other gastrointestinal symptoms.

Cooking pasta: basic rules that apply to all types.

1. Use enough water. Pasta needs room to move and cook evenly.

2. Many cooks salt the water (unless there is a medical reason not to add salt). Salting the water helps make more flavourful pasta. It seasons the pasta as it cooks. One-2 tablespoons of salt per large pot of water should be enough (it should taste like the sea). Add salt after the water boils – it dissolves faster.

3. Avoid adding oil to the water. Oil can coat the pasta, preventing sauces from sticking. Instead stir the pasta a few times to prevent sticking.

4. Stir in the first minute because pasta tends to stick together as the starches are released. Stirring at the start prevents clumping.

5. Cook until “al dente” (firm to the bite) to give the best texture and prevent overcooking. Check by tasting a piece about 1-2 minutes before the package time suggests.

6. Keep some pasta water (save: ½ - 1 cup before draining). Starchy pasta water helps thicken and bind sauces, making them silky.

7. Do not rinse the pasta. Rinsing washes away starch, which helps sauce cling. An exception: If making pasta salad, rinse with cold water to stop the cooking and prevent sticking.

8. Finish cooking in the sauce by tossing pasta in the sauce for the last 1-2 minutes to help better absorption of flavours.

If the sauce needs thinning add some of the reserved pasta water

9. Pair the pasta with the sauce. Different pasta shapes hold sauces differently.

Thick, meaty sauces: Pair with pappardelle or rigatoni.

Light, creamy sauces: Use fettuccine or linguine.

Chunky veggie sauces: Go for fusilli or penne.

10. Finish with fresh ingredients. Fresh herbs (e.g., basil, parsley), chili flakes, lemon zest, grated cheese, or olive oil elevate the dish.

Steaming.

Steaming preserves more of a vegetable’s soluble nutrients - because of there is less contact of the vegetable with water or oil when boiling or frying. (Palermo, M., Pellegrini, N., and Fogliano, V. J Sci. Food Agric., 2014, 94: 1057-1070.)

Boiling and steaming spinach makes more of its calcium available for absorption by reducing oxalate that blocks it. Oxalate also reduces iron absorption.

To steam vegetables place them in a steamer over boiling water. Vegetable should be cut in pieces of the similar size to assure even cooking. If steaming several vegetables at a time, consider that denser vegetables such as carrots take more time to cook than softer ones such as broccoli. Remove once the desired firmness is achieved.

Blanching (parboiling).

Blanching enhances the colour, brightness, crispness and texture of vegetables or fruit. It reduces bitterness and the loss of nutrients that occurs with boiling. It makes peeling easier and shortens grilling times.

Blanching is quick: vegetables (or fruit) are briefly boiled (usually 3-4 minutes) and then rapidly cooled in ice water.

Blanching is particularly beneficial for green vegetables like spinach, kale, and broccoli.

Blanching tomatoes makes them easy to peel and helps preserve their quality when frozen. Prior to placing the tomatoes into boiling water an “X” is cut into the skin to easing peeling off the skin. This technique is also effective with peaches.

Use the least amount of water needed for boiling/steaming to retain more nutrients as less are lost to the water.

Reuse the nutritient-rich cooking water in soups, stews, gravies, sauces, or to cook grains and pasta.

Clay pot cooking.

Clay pot cooking falls under moist heat, dry heat, and combination cooking, depending on how it is used. Clay retains and evenly distributes heat, creating tender, flavorful dishes with deep, earthy aromas.

Cooking in clay pots enhances flavours by allowing slow, even heat distribution, which helps retain moisture and nutrients while intensifying the natural taste of ingredients. The porous nature of clay absorbs and releases steam gradually, preventing food from drying out and creating rich, deep flavors without excessive oils or fats.

Clay pot cooking is widely used in traditional cuisines worldwide, from Indian curries to Mediterranean stews, as it preserves authenticity and enhances textures. Additionally, clay pots retain heat for longer periods, making them energy-efficient.

Basic cooking techniques.

Cooking, or preparing food, is a simple but profound and deeply transformative process, feeding far more than our bodies.