Jambo,
INTRODUCTION
In order to retain or restore a healthy and nutritional lifestyle, people nowadays are becoming more aware of things they put in their bodies, i.e. food in general. So this article will basically help in identifying different types of food, nutrients and different methods of cooking, but to a certain percentage.
The energy required for physical activity varies according to the amount and type of exercise taken. A person running a race needs more energy than someone sitting at a desk. Energy requirements vary according to a person's, weight, height, age and sex. People also need energy to be mentally alert.
For food to be consumable, it must be prepared or cooked in a certain way. To cook is to prepare food for eating by heating it, often by combining it with other ingredients.
TOPICS
a) Basic Classification of Foodstuffs
b) Basic Food Nutrients
c) Basic Cooking Methods
d) Basic Vegetarian Food Policy
e) Basic Dish-Sauce Recommendations
f) Basic Glossary of Cooking Terms
g) Conclusion
A) CLASSIFICATION OF FOODSTUFFS
There are two classifications of foodstuffs, namely Animal Origin and Plant Origin.
Animal Origin
*Beef(mature cow),
*Veal(young cow),
*Lamb(young sheep),
*Mutton(mature goat or sheep),
*Pork(pig),
*Game(hare, rabbit, wild duck, quail, ostrich, crocodile),
*Fish and Seafood(anchovy, eel, herring, mackerel, salmon, lobster, crabs, prawns, oysters, calamari, lobster),
*Milk Products(fermented milk, cheese, yogurt, butter, cream, ghee, custard, ice cream).
Plant Origin
*Cereals are normally cleaned, milled or dried and are in form of either grain or powder, eg barley, maize, oat, rice, wheat, etc.
*Oils are mechanically from original plants and usually have a long shelf life eg vegetables, coconut, corn, olive, palm, etc.
*Sugars are actual sugar and beetroot.
*Fruits are citrus(grapefruit, lemon, lime, etc oranges), hard(apples, pears), soft(strawberries, grapes), stone(peach, cherry), etc
*Leafs' are cabbages, cerery, leeks, spinach, kales, etc
*Tubers are potatoes
*Roots are onions, carrots, beetroots
*Herbs are plants with savory or aromatic properties that are used for flavoring and garnishing food, eg mint, sage, tarragon, fennel, chives, coriander, rosemary, basil, garlic, savory, parsley, etc
*Spices are natural products obtained from fruits, seeds, roots, flowers or barks of trees eg cummin, cinnamon, turmeric, nutmeg, ginger mustard, curry powder, cloves, paprika, caraway, sesame, chilis,
*Others are beans, green grams, cucumbers, tomatoes, fresh beans, courgettes, etc.
B) BASIC FOOD BASIC NUTRIENTS
Food nutrients are divided into (1) Carbohydrates, (2)Fat, (3)Proteins, (4)Minerals, (5)Vitamins, (6)Water.
They consists of carbon, hydrogen and oxygen. These elements combine to produce starch, sugar and cellulose. Carbohydrates are used to supply energy, help the body use other nutrients and to regulate body processes. Sources of carbohydrates are Sugars, Starches, cellulose, etc
Carbohydrates are divided into three major groups, namely;-
*Monosaccharides(single sugars eg glucose),
*Disaccharides(double sugars, such as sucrose, maltose and lactose, consisting of two monosaccharides combined together),
*Polysaccharides(more than two sugars, polymer made of many saccharide units).
Extra note
Roughage is also a type of carbohydrate that is hardly digested by the body unlike other carbohydrates (such as starch) that are broken down into sugar. Fiber cannot be broken down into sugar, but it is passed through the body undigested, easing bowel movement. It is the fibrous part of cereals & flour, vegetables, fruits and some protein foods.
2. Fats
Just like carbohydrates, fats contain only carbon, hydrogen and oxygen but in different proportions. They differ from carbohydrates but in that they contain fatty acids. The fatty acids affect the texture and flavor of the fat. Fats' function is to provide heat and energy and some fats also provide vitamins.
There are two types of fats;
*Animal Fats - eg butter, dripping, Suet, Lard, cheese, cream, bacon, meat fat, oily fish, egg york, some frying fats, and oils, milk etc
*Vegetable Fats - eg margarine, soya beans, nuts, cooking oil, salad oil, cotton seed, ground nuts, coconuts, peanuts, almonds, cocoa, etc.
3. Proteins
Their differ from carbohydrates and fats because they contain nitrogen in addition to carbon, hydrogen and oxygen. Some proteins also contain Sulphur, Iron and Phosphorus, these elements combine to form twenty two amino acids for repair and growth. Proteins are used to build and repair all tissues, form antibodies to fight infections and supply energy.
Sources of proteins are;
*Animal Proteins - All Meats, Poultry, Fish, Eggs, Cheese, ghee, milk, etc
*Vegetable Proteins - Pulses(beans, peas, lentils), Polished Cereals(such as rice), the outer part of potatoes and yams, ground nuts, cashew nuts, green vegetables, pigeon peas, soya beans, etc
https://www.myfooddata.com/articles/foods-highest-in-protein.php
(press and hold or double click the link above to read more on proteins)
4. Minerals
Unlike proteins, carbohydrates and fats, minerals are inorganic substances which are found in different foods. They do not provide energy but are important in daily diet though in small quantities.
Minerals function is to build and regulate the body processes and maintain good health and to heal and protect against disease.
5. Vitamins
The word vitamin comes from a Latin word meaning life. They are found in all living tissues and are essential substances for maintaining life. Their functions include preventing diseases and help resist infections, regulate body processes, maintain normal growth, form healthy offering and cure certain diseases.
There are two groups of vitamins:
*Fat-Soluble Vitamins - known as vitamins' A, D, E, and K.
*Water-soluble Vitamins - which are Thiamin, Riboflavin, Niacin and Vitamin C(ascorbic acid).
Sources of vitamins are found in both animals and plants, but plants dominate this category ie
*Animal Vitamin sources are found in fish, whole milk , butter, kidneys, liver, lean meat, eggs, etc
*Plant Vitamin Sources are found in some cereals, some oils, some sugars, some fruits, vegetables, some tubers, some roots, some herbs and spices.
6. Water
Many people are unaware of the necessity of water for survival. It is second only to oxygen. A person can survive without food for several weeks but live without water for only a few days. Two-thirds to three quarter of the body weight is made up of water and part of it is eliminated every(carrying waste material, saliva, sweat, urine, excrete, etc) and must be replaced with fluids or food containing water.
Water sources are from liquids and drinks like milk, tea, coffee, carbonated beverages, soups, fresh juices, etc. Practically all food contain water, especially cucumbers, lettuces, tomatoes, celery, oranges, bananas, apples, melons, bread, cheese, meat, eggs, cooked rice and spaghetti.
But normal pure drinking water is highly adviced, with it's intake quantity ranging between 1-2 litres daily.
C) BASIC METHOD OF COOKING
Cooking methods are basically divided into five main categories;- (a) Cooking in dry heat, (b) Cooking in moist heat, (c) Frying, (d) Grilling (e) Pressure Cooking
a) Cooking in dry heat
*Baking - This is cooking in hot, dry air of a heated oven eg cakes, pastries, pies, biscuits, etc
*Roasting - This is using a spit or barbecue over a fire to cook food.
b) Cooking in moist heat
*Boiling - This is covering food with water and heat to 100°C and then leave to simmer in a covered pan or pot.
*Stewing - This is a long method of cooking tough food(like meats). After browning/frying the meat/vegetables pieces in fat, simmer in a fairly small quantity of liquid(water, stocks', milk, etc).
*Braising - Use this method of cooking rather than stewing, for tender cuts of meat. After browning, cook and a bed of vegetables in a small amount of liquid. Use a heavy pan and close with a fitting lid.
*Pot-Roasting - This is braising joints of meat which are not tender enough for oven roasting. Add vegetables and herbs to give extra flavour. This help to economize cooking fuel.
*Poaching - This is a gentle method of cooking fish and eggs. It helps to retain the maximum food value. Cook in a shallow pan, half filled with water and only heat below simmering point.
*Steaming - This is cooking food over a pan of boiling water, instead of the usual direct frame. While steaming, you can cook vegetables in the boiling water, to economize on fuel.
c) Frying
*Shallow Fat Frying - This is frying the food in a shallow pan using a small quantity of fat eg cooking eggs, pancakes, steaks, fish, liver, etc. The fat should only come half way up of the food eg If you are cooking a steak which is one centimeter thick, your fat should be half a centimeter, or generally less up the steak.
*Deep Fat Frying - This is frying in a wire basket deeped in a heavy pan, half full of fat or oil. The fat or oil should fully be above or cover the food at boiling point, eg they way french fries are done.
*Dry Frying - This method of cooking is done in a shallow pan, little or no fat is used because the kind of food cooked in this method is usually fatty and can cook in it's own fat eg bacon, pork sausages, etc.
*Sautéing - This is frying food quickly in hot, shallow fat and turning it until it is brown evenly.
d) Grilling
Also known as a Broiling, is cooking by radiant or direct heat. High heat is maintained throughout most of the process. It's a very quick method of cooking. It's particularly suitable for people on a low fat diet as the food is cooked in little or no fat eg fish, meats, vegetables, etc but only grill good quality meat as inferior meat becomes tough and inedible.
e) Pressure Cooking
This is a quick method of cooking, particularly suitable for less tender cuts of meats and legumes(peas, beans, lentils, green grams). The cooking time is cut to at least a third of the usual, thus making it very economical on fuel.
Use pressure cookers or pressure pan according to their manufacturers' instructions ie how to open and close the pressure cooker, how much liquid to use, different cooking times required for different foods and the correct pressure weight.
D) BASIC VEGETARIAN FOOD POLICY
Vegetarian food does not include meat or fish. There are two types of vegetarians: Lacto-Vegetarians and Strict Vegetarians.
They do not eat flesh, but will eat animal products such as milk and eggs.
2. Strict-Vegetarians
They do not eat any flesh nor any animal products. They only eat vegetables, fruits, nuts, etc.
Vegetarian meals need to be well seasoned to compensate for flavours which are usually obtained from meat or fish. Only use vegetables extracts for flavouring as meat extract cannot be used in preparing or cooking any vegetarian food, not even a sauce or dressing.
E) BASIC DISH-SAUCE RECOMMENDATIONS
1. Roast Chicken - Gravy Sauce
2. Grilled Beef - Bearnaise/Pepper Sauce
3. Roast Duck/Turkey - Cranberry Sauce
4. Poached Fish - White Wine Sauce/Mayonnaise
5. Roast Lamb - Mint Sauce
6. Vegetable Salad - Vinaigrette Sauce /Mayonnaise
7. Bread Crumbed Fish - Tartar Sauce
8. Roast Pork - Apple Sauce
9. Boiled Mutton - Capers Sauce
10. Pan-fried Beef - Bordelaise/Red Wine Sauce
11. Melon/Fruit Cocktails - Port Wine Sauce
12. Poached Chicken - Mushroom/Supreme Sauce
13. Seafood Cocktails - Cocktail/Calypso Sauce
14. Deep-fried Fish Steak - Hollandaise Sauce
15. Pan-fried Whole Fish - Tomato Sauce
16. Darne of King Fish - Herb/Lemon Butter Sauce
17. Fish Balls - Curry Sauce
18. Beef Burger - Mexicaine Sauce
19. Grilled Goat - Barbecue Sauce
20. Pan-fried Beef Sausages - Mexicaine Sauce
21. Grilled Pork - Robert Sauce
F) BASIC GLOSSARY OF COOKING TERMS
1. Aerate - Incorporate air in flour by sieving it or tossing it through the fingers.
2. Barbecue - Roast or Roast over hot coals or charcoal.
3. Bard - Lay slices of fat bacon over breasts of poultry before cooking for protection and flavour, removed before finishing to allow breast to brown.
4. Baste - Pour hot fat or liquid over food during cooking to keep it moist.
5. Bind - Mix dry ingredients together with a thick liquid to make a stiff paste or dough.
6. Bake Blind - Bake an empty pastry case, which has the buttom well pricked and is weighted with beans or rice on non-stick paper to prevent it raising.
7. Blanch - Use boiling water to soften vegetables and fruits, to loosen their skins or to remove strong oduors or flavours.
8. Blend - Mix together a dry and liquid substance to a smooth mixture.
9. Caramelize - Heat sugar and water until the mixture turns dark brown.
10. Clarify - Clean fat by boiling it once or twice in water.
11. Coat - Cover food with batter or flour, egg, breadcrumbs, crushed nut, etc.
12. Concasse - Skin tomatoes and remove pips
13. Cream - Beat fat and sugar together.
14. Cut-In - Incorporate fat into flour by using a knife and chopping movement.
15. Dice - Cut food into small pieces.
16. Dredge - Coat thickly with flour or sugar, using a sieve.
17. Fold - Mix ingredients by cutting down centre of mixture, lifting and turning over and over until all ingredients are well mixed. This is a tricky operation and needs speed to prevent lose of air.
18. Garnish - Decorate a dish with either parsley, lemon, chopped hard boiled egg, tomato slice, cucumber, onion rings, etc.
19. Glaze - Improve the appearance/taste of a dish by brushing it with egg white, sugar, water, egg york, syrup, jelly, gelatine, honey or any sauce, etc.
20. Knead - Work and press a dough with fingers or heel of hand, usually done to remove out air.
21. Lard - Insert strips of fat in uncooked meat to give extra flavour.
22. Leaven - Use raising agents such as baking powder or yeast to give lightness to baked goods.
23. Marinade - Soak food(usually meat or fish) in highly flavoured liquids to improve texture or add more flavour.
24. Render - Free fat from connective tissue, by heating over a low heat or in a slow oven.
25. Sauté - Toss food in butter over a high heat until it's cooked or browned.
26. Scald - Heat milk almost to boiling point.
27. Sear - Brown outer surface of meat very quickly with heat to hold in juices and flavours.
28. Simmer - Cook at just below boiling point.
29. Steep - Extract flavour, colours or other qualities from a food substance by standing it in liquid heated to just below boiling point, until desired strength is obtained.
30. Truss - Tie meat and poultry before cooking cooking so that they hold their shape.
G) CONCLUSION
After acquiring a rough basic idea in food knowledge on different picked topics, kindly note that there's still a lot not covered in this article, eg;-
1. Special Nutritional Needs
For;-
*Infacts and young children
*School children
*Adults
*Pregnant and feeding mothers
*Invalides and convalescents
*Vegetarians
2. Kitchen Management
*Safety in the kitchen
*Planning meals
*Storage of food
*Hygiene
*Kitchen Utensils
*Useful Conversations
3. Food and recipes
*Stocks and soups
*Eggs
*Milk
*Fish
*Meat
*Poultry
*Vegetables
*Fruits and nuts
*Cereals
*Cakes and biscuits
*Preserved foods
*Sauces and dressing
*Beverages
But the immediate above(in the conclusion section) is an article for another day(which will be catered for in Part 2). Food Knowledge is wide and complex, so until next time, bye for now, but see you in the comments section.
We are hoteliers and hospitality is our business!
Regards...
Great work Gitahi♥. . its a very informative piece
ReplyDeleteJambo,
ReplyDeleteThank you for your feedback.
Part 2 is work in progress.
Safi
ReplyDeleteShukran... Chefre
Delete