Herbs

One of the easiest ways to enhance the flavor of the food you prepare is by adding herbs.

Dried herbs are stronger than fresh: ratio 1/3.

Hard herbs are added at the beginning of cooking.
Delicate herbs should be used at the end of cooking.
Dry herbs are added at the beginning to have time to hidrate and release flavor.
Eg. start with dry herbs and end dish with the same fresh herb to enance the flavor.

What’s the difference between a herb and a spice? In simplest terms, herbs are the green parts of a plant (the leaves and stalks), while spices come from the roots, bark (casca), seeds, fruits and flowers.

Fruit pastes

Fruit pastes are made by soaking dried fruit in water, often with spices or citrus, and then pureeing the thick mixture until smooth. Commonly made from dried dates, figs, apricots or mangoes, fruit pastes are a staple ingredient for a whole-foods, plant-based diet when you want that extra sweetness from a less refined product.

From sweet to savory, pastes can be used atop morning grains, in sauces and desserts, and added to marinades and dressings. Having a fruit paste available means easy access to better-for-you sweetness that can be used time and time again. In addition to sweetness, they also bring forth balance and rich concentrated flavors that come from the whole fruit.

Dried fruit such as dates, apricots and mangoes, are packed with an impressive number of essential nutrients, vitamins and minerals.

To make a more “paste-like” mix, soak the dried fruit for 1 to 2 hours or until quite soft. Transfer to a high speed blender and process until smooth. Add water as needed to create the consistency you need. If using the paste in baked recipes, use as little water as possible.

Roasting nuts and seeds

Roast nuts and seeds slowly at low temperature (lower heat doesn’t damage the good fats within) 170F or lowest setting, 5 to 30 min. Try one to know if they are ready. Roasting enances the flavor of nuts.

Tempeh

Tempeh – During fermentation, the soy undergoes a process that makes it nutritionally superior and easier to digest than non-fermented soy foods, such as soy milk or tofu. Specifically, tempeh contains less phytic acid, which makes it easier to digest and absorb micronutrients. The fermentation also reduces the hard-to-digest starches (the oligosaccharides) found in soybeans.

Because it is so dense and protein rich, tempeh benefits from an initial softening process. For best results use a moist-heat cooking technique, such as simmering or steaming (for about 30 minutes), to soften and hydrate the tempeh. The technique you use can be as basic as simmering it in a flavorful liquid, such as seasoned water or vegetable stock so that the center of the tempeh becomes more succulent.

Marinating for 1 to 4 hours also works to soften the tempeh and mellow the flavor. When marinating, remember that any sugar in your marinade will likely burn during cooking, so adjust the marinade sweetness level to be appropriate for the cooking style.

Once softened, the tempeh can be cooked by sautéing, baking or steaming.

Beans

Dried beans, peas and lentils otherwise known as legumes or pulses are the seeds of mature, fresh beans that have been dried. One of the oldest cultivated crops, dried beans are an excellent source of protein, dietary fiber and complex carbohydrates.

Firm, clean, hull beans. Not cracked. 
Outside should be bright and shinny as older beans doll with age. The older the bean, more time it requires for cooking.
Cooked beans can be stored for 4-5 days or frozen up to 6 months.

Soaking shortens cooking time by 25%. Help to hold shape (water will take more time to reach center of unsoaked beans). Help to remove some indigestible sugars which reduces some of the gasiness.

SOAK beans in refrigerator to avoid fermentation.

Stir-fry

To prepare your own stir-fry:
- prepare your mise en place
- stir-fry cold rice (stir-frying hot rice = sticky and/or mushy rice) with a bit of vegetable stock to avoid sticking. 
- Remove the rice and stir-fry the hardest vegetables. 
- Add the rice back to the wok, along with the remaining vegetables and finish with your favorite sauce and garnish as desired.

Batch cooking

“Batch cooking” – the act of preparing large amounts of food in advance.

Ninety Minutes, Once a Week
If you work efficiently, a 90-minute block of time one day per week can make a difference to the amount of preparation time you need during the rest of the week. In that time, you can simultaneously:

• simmer a pot of beans or a soup
• roast, bake, or steam potatoes or other starchy vegetables
• clean, slice and store some produce
• make a sauce, dip or dressing
• make a batch of rice or grains

1. Clean and sanitize your work surfaces.

2. Ensure you have all the correct equipment: pots, cutting boards, knives, ample storage containers, etc.

3. Gather all the ingredients you need, separated into their different batches. For example, group your cleaned raw vegetables in one pile; put your grains, pot and water together; and place your dressing container and ingredients together.

4. Understand the order you will prepare your batches in. For example, the beans and grains have relatively long cooking times, but the active time to prepare these base recipes takes just a few minutes. They can be prepared first, and then left to simmer while you chop your vegetables for the week.

Note: Don’t have time to finish eating your base ingredients during the week? Store extra beans and grains in airtight, sealed containers and freeze them. They’ll last up to six months in the freezer, and can be quickly thawed for lightning-fast meals.

Grains

There are at least 19 varieties of whole grains, and about half of these are gluten-free. With so many wonderful flavors, textures and highly digestible options.

Because whole grains contain the bran and germ, the cold environment protects them from quickly becoming rancid.

Whole grains can be the building blocks of a healthy diet. Not only are they full of vitamins and nutrients, there is plenty of research to support the fact that whole grains help to prevent disease, control weight and aid in digestion.

Cooked grains are high in protein and moisture, which makes them highly perishable.

Cool and refrigerate any excess grains as quickly as possible. To speed cooling, you can spread the cooked grains on a baking tray or transfer them to smaller containers. Once they are cool, place them in the refrigerator to cool completely. Store refrigerated in tightly sealed containers for 4 to 5 days at 40°F (4°C) or lower. Cooked grains can also be frozen for a few months.

Hold hot grains between 140°F and 165°F (60°C and 74°C). Harmful bacteria can rapidly multiply in hot grains that are kept compact at temperatures between 40°F and 140°F (4°C and 60°C) for any length of time.

Reheat cooked grains to at least 165°F (74°C) or higher. This will kill any potential pathogens.

After cooking, resting rice is a critical step prior to fluffing and serving it. The moisture gets redistributed throughout the rice, which gives it a uniform and fluffy texture.

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Gluten is responsible for the loft, airiness and structure that people expect from breads, doughs and baked goods. While gluten is a critical part of chewy breads and tender pastries, it can cause health problems or concerns for some people. Celiac disease, gluten intolerance and gluten sensitivity are increasingly common. Some symptoms of gluten intolerance can include fatigue, abdominal cramps, bloating, concentration and mood issues, and joint pain.

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Quinoa is not a grain (it is a gluten free seed), but it is often identified as such due to having similar characteristics. Quinoa is considered to be an extremely nutritious grain because of its high protein content and the fact that it contains high levels of all the essential amino acids necessary for the human diet. 
All seeds contain a bitter-tasting coating (saponin), which protects them from birds and insects. For this reason, the seed must be rinsed very well to remove any bitter flavor. Many distributors do this for you, so check the instructions on the package prior to cooking.

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Couscous is often mistaken for a grain but it’s actually a type of pasta made from semolina (wheat) flour.

Braising

Combination cooking methods, such as braising (includes sate and stewing). Combination cooking uses both dry- and moist-heat methods.

- braising works well for portion-size pieces of foods but not for smaller pieces as they can break apart if handled too much
- once a food is browned, a small amount of a flavorful liquid is added to continue cooking
- braising liquid should come to 1/2 to 2/3 the height of the product being braised
- braising liquid is often thickened or puréed to form part of the sauce
- the braise should rest for 30 minutes or so after cooking so it can continue to develop flavor and cook
- braising ingredients should fit snugly in the pot, and the lid must be tight fitting
- in general, braised or combination cooked foods are done once fork tender.

Note: You can achieve results similar to braising by roasting food in a flavorful liquid in the oven until it softens and develops external color. In this case, the portion of food exposed to the dry air of the oven will gain coloration while the portion under the liquid will soften.

The speed at which a liquid thickens is relative to the amount of sugar and starch in the liquid. The higher the sugar and starch, the faster it will reduce. For example, liquids with fruit pastes, purees, tomato products and tomato pastes will tend to reduce more quickly.

If you’d like a thicker consistency, add a slurry of cornstarch and water or arrowroot and water. This will change the reduction into a glaze. Another way to produce a thicker sauce is to blend the reduction with an immersion blender.

Tempeh and Seitan

Tempeh benefits from a moist method like simmering or steaming in a very flavorful liquid prior to grilling, searing, or pan frying. This moisture-rich initial cooking step helps add flavor to the tempeh while allowing it to swell and soften. Seitan benefits from similar treatment, which allows the seitan to absorb robust flavors and hearty texture.

Dry-Heat Cooking

Concentrate and reduce ingredients to maximize flavors in recipes without the use of oils.

Like a classic sauté use high heat and movement to caramelize the food. Caramelizing will often impart a sweet flavor to a dish and often deepen its color. Foods will not brown, color or caramelize in the presence of too much moisture. If you want to achieve color, start by cooking the vegetables in a dry pan as this will begin the caramelization process. Once you achieve the desired coloration then add your liquid. Caramelization occurs when sugars are cooked at high temperatures. For most sugars (for example, sucrose and fructose), this happens at or just over 320°F (160°C). At this temperature, sugars break down and shift from having a simple sweet flavor to taking on a nutty, earthy and otherwise more complex flavor profile. Carmelization typically happens in low-moisture foods or in foods that have had their surface significantly dried to allow browning. If allowed to progress too far, the process of caramelizing quickly turns to burning.

When sautéing:
- If you don’t heat your pan properly before adding ingredients, food will most likely stick. 
Pan at right temperature: form one mercury like ball. Than add onions. When translucent add garlic. A few seconds later (+-10sec) add liquid.
- Food is cooked quickly over high heat, therefore, it should be cut into small or bite-sized pieces. This way, it can cook through quickly while maintaining its moisture and color.

When you cook an ingredient, such as onions, in a flavorless liquid until it evaporates, the flavor will not develop.

Vegetables with high water content should be seasoned at the end of cooking to prevent moisture loss and cause them to turn limp during cooking.

Starchy vegetables should be cooked initially over high heat to develop a golden crust and seal in moisture; the heat should then be turned down to allow the food to soften and cook through.

Pan tossing is a very efficient motion that allows you to quickly move and mix many small pieces of food. – To mix and cook evenly. Use a stainless steel pan with curved sides.

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Dry-sate uses medium to medium-high heat.

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When roasting without the use of oil, you will want to add a bit more moisture to the finished dish. A liquid such as stoke is used to replace the oil.

In the oven, natural sugars at the surface start to caramelize. Rack in the center of the oven. The smaller the vegetable the higher the T. Most vegetables T between 400-475F. Small bit size T 475F. Larger or harder pieces T between 350-400F. Moist vegetables like tomatoes: T 250F. 

Slow roasting concentrates flavor and dippens the color.

Shallow heavy duty sheet pans – alow even heat distribution and air circulation. 

Silicone baking sheet – vegetables brown better (better than parchement paper).

Roast vegetables seperatly. 

Place in the middel of a pre-heated oven.

Tips for Roasting Without Oil
1. Use a non-stick roasting pan, parchment paper or a silicone baking mat (e.g. Silpat) to ensure that vegetables do not stick to the pan.

2. If using spray oil, use minor amounts to prevent sticking and help the vegetables release properly. One or two short sprays should be sufficient.

3. Use small amounts of stock to provide moisture while roasting.

4. Slow roasting vegetables and roots in a foil bag allows them to steam in their own juices which will also help them retain their sweetness. Using a foil bag in this way combines the benefits of roasting and steaming and is a great way to really bring out the earthy sweetness of beets, sweet potatoes, and squashes.

5. When vegetables are roasted without oil the finished product is a bit drier than it would be otherwise. However, finishing the roasted vegetables and adding flavor post-cooking, such as by tossing them in a small amount of high flavor liquid (with herbs and spics) will boost flavor and add complementary flavor notes to the dish.

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Tips for Braising (estufar) without Oil

1. Braise ingredients in the oven, or on the stovetop. Many plant-based recipes use the oven to impart coloration to the final product.
2. Choose a highly flavorful liquid, such as a homemade stock.
3. Add herbs and spices to the liquid to further increase flavor.
4. Cook until the liquid has mostly evaporated.

Dark, caramelized bits are OK—black and burnt pieces are not.

Planning

A few minutes of planning will save you time and money.

Moist-heat cooking

When done properly, moist-heat cooking techniques also help retain the nutritional benefits of plant-based foods.

Steaming is an ancient form of quick and healthy cooking.
As long as you use fresh ingredients you can make tasty and satisfying food with little effort.
Steaming is an ideal cooking method for almost any vegetable. Not only does steaming help to retain most of the vegetables nutrients, it also helps to preserve its shape and vibrant color.

The best way to determine if vegetables are steamed to the appropriate doneness is to taste them. It’s important to get into the habit of tasting your food as you cook to determine the proper doneness. Vegetables, when steamed properly, should be tender and offer little resistance to the tooth.

Vegetables can tolerate a more vigorous steam, so it is okay if the liquid beneath is simmering rather briskly. This will create more intense steam and encourage quicker cooking. Quick cooking helps to maintain the vegetable’s color and valuable nutrients.

if the simmering water alone is flavored with aromatics, the steam will impart relatively little flavor to the food item.

Finishing Steamed Vegetables
Because moist-heat methods tend to diffuse (rather than concentrate) flavors, it is important to use post-cooking flavor development to layer and build bold flavors. In the case of steamed vegetables, this means that most of the additional flavor of the dish will come after cooking with the addition of ingredients that will give the dish character and appeal.

After steaming, shake the excess moisture off the vegetables. Place them in a bowl, add a bit of flavorful liquid, a squeeze of citrus or splash of vinegar and season with fresh herbs, spices or anything else you’d like. Then toss, taste and re-season.

Reheating with steam helps to preserve and even add some moisture to many foods.


Submersion cooking methods, such as poaching, simmering and boiling, tend to soften the ingredient’s surface releasing many of the precious nutrients and flavorful compounds into the cooking liquid. With steaming, however, the food never comes into direct contact with the liquid, so its nutrients, color and pure flavors are kept within the food and are not able to leach into the water.

Simmer and boiling: cooked to just tender state. Test daneness: slid easily with knife in middel.
Starchy (potatoes), hard(beets) and delicate (brussel sprouts) vegetables, should be simmer. 

Things you need to keep in mind during cooking to preserve color, nutrition and flavor:

- CLOROFIL is very sensitive to heat and acids. Cook green vegetables without a lid so that the acids from the vegetables will not condensate on the lid and fall back on the vegetable changing the vibrant green color.

It is the quick cooking time that helps maintain the vibrant green color.

- Red, blue and white vegetables contain several flavonoids. They require the presence of an acid to preserve their color. 1-2tbsp of acid (vinegar) per liter. can be cooked with a lid.

- Orange and yellow vegetables contain the pigment carotine – very stable and can generally tolerate any method of cooking.. If adding an acid should be done half way trough, because acids tend to keep them firm.

Kitchen tips - To make healthy cooking easier

By learning to do weekend planning and prep, weeknight dinners will be so much easier!

See these 3 tips by Chef Chad Sarno:http://www.forksoverknives.com/these-three-kitchen-tips-will-change-the-way-you-cook/?mc_cid=5499dc1b9c&mc_eid=977358b02b