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Part One Food Habits: A Lifestyle Choice
Chapter 1 Making Wellness a Lifestyle
23
Part One
Food Habits:
A Lifestyle Choice
Chapter 1 Making Wellness a Lifestyle
Chapter 2 Factors Affecting Food Choices
Chapter 3 How Nutrients Become You
Chapter 4 Nutrition Guidelines
Grilling is a popular preparation method
used to cook many types of foods including
meats, fish, poultry, fruits, and vegetables. Today,
you might find pineapple spears and hearts of
romaine grilling alongside steak.
Grilling uses high heat to cook foods. The
heat source is located below the food. Food is
placed on a grate over the heat source. As the
food cooks, juices and fat drip onto the heat
source creating smoke. The smoke imparts a
unique flavor to the food. Grilling is a healthy
cooking method because fat is able to drip away
from the food.
Successful grilling begins with a preheated
grill. When foods are placed on a cool grill, they
are more likely to stick or tear. A hot grill is also
necessary to create the grill marks that are the
trademark of properly grilled foods. Before food
is placed on the grill, it must be clean. Use a
wire brush to clean the grate and help prevent
sticking. Brush the food with a light coating of oil
before placing on the grill to avoid sticking and
tearing. Always place the “good” side of the food
on the grill first. Be sure not to move the food
until the grill marks have formed. Use long tongs
or a spatula—not a fork—to turn foods. A fork
punctures the food allowing juices to escape and
food to dry out.
Grilling is not appropriate for tougher cuts of
meat. These cuts require long cooking at lower
temperatures to become tender.
Ingredients
•
1½ tablespoons vegetable oil
•
4 firm, ripe peaches
•
1 ounce Parmesan cheese, large shred
•
3 tablespoons pine nuts, toasted
•
4 ounces baby lettuce
•
¼ cup balsamic vinaigrette
Directions
1. Preheat grill to medium heat.
2. Halve and pit unpeeled peaches. Cut each
half into 3 wedges and lightly brush with oil.
3. Place pine nuts on a sheet pan in a 300°F
oven for 10 minutes until lightly browned.
Shake pan after about 5 minutes to ensure
even browning.
4. Place wedges on grill. Cook for about
2 minutes on each side.
5. Arrange 4 wedges on a bed of lettuce.
Sprinkle with grated cheese and pine nuts.
Drizzle with vinaigrette.
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Brief how-to’s
explain six different
healthy cooking techniques
23
466
Part Six Making Informed Choices Chapter 20 Keeping Food Safe
467
Part Six
Making Informed
Choices
Chapter 20 Keeping Food Safe
Chapter 21 Meal Management
Chapter 22 Become an Informed Consumer
Poaching is a food preparation method that
uses gentle heat and liquid to cook food. This
method is favored for delicate foods such as fish.
The poaching liquid is often flavored to enhance
the taste of the food being cooked. For example,
a mixture of onions, carrots, and celery called
mirepoix
is often added. Other seasonings such
as herbs, spices, vinegar, or lemon juice can
be added to the poaching liquid as well. There
are two ways to poach foods—shallow or deep
poaching. Food is fully submerged in the liquid
when using deep-poaching method. Shallow
poaching uses only enough liquid to cover the
food about halfway.
To poach properly, the temperature
of the poaching liquid must be maintained
between 160°F and 180°F. If you do not have
a thermometer, use visual cues to maintain
the appropriate temperature. Poaching liquid
should barely move with small bubbles breaking
the surface occasionally. If the poaching liquid
becomes too hot, the food may disintegrate or
become tough and rubbery. The fish is gently
simmered until the flesh is opaque and flaky. The
cooking liquid can be reduced and served as a
sauce to accompany the fish.
Poaching is often used on foods such as
fish, chicken, or eggs. It is a healthy cooking
method because no fat is needed and the natural
flavors and nutrients of the food are preserved.
Ingredients
· 1 tablespoon canola oil
·
1
∕3 cup onion, chopped
· 1∕3 cup carrots, chopped
·
1
∕3 cup celery, chopped
· 4 cups water
· 1 lemon, sliced
· salt and pepper to taste
· 1μ pounds salmon fillets
Directions
1. In a large skillet, heat the oil and sauté the
onions, carrots, and celery for 5 minutes.
Add the water, lemon slices, and salt
and pepper to the skillet. Let the mixture
simmer for 5 additional minutes.
2. Place the salmon in liquid. Lower the heat
and cook gently for about 15 minutes or
until flesh is opaque and flaky. Cooking
liquid should not be allowed to simmer or
boil.
3. Remove salmon from the skillet carefully
with a slotted spoon or spatula and
serve hot.
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Recipe
examples incorporate
the featured cooking technique
Healthy Cooking
Techniques and Recipes