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    Reference Sheet - Cooking Rules & Methods To Adopt

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    bqkm9yznjp
    The document provides rules and methods for cooking whole plant foods while minimizing heat exposure and water usage. The three rules are to use the lowest possible heat, minimize cooking time, and use the least amount of water needed. The three cooking methods are to eat foods raw when possible, use a sauté-steam method for most foods, and boil or simmer beans, grains, and starchy vegetables.

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    Reference Sheet - Cooking Rules & Methods To Adopt

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    bqkm9yznjp
    12 views2 pages
    The document provides rules and methods for cooking whole plant foods while minimizing heat exposure and water usage. The three rules are to use the lowest possible heat, minimize cooking time, and use the least amount of water needed. The three cooking methods are to eat foods raw when possible, use a sauté-steam method for most foods, and boil or simmer beans, grains, and starchy vegetables.

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    Reference+Sheet+-+Cooking+Rules+%26+Methods+to+Adopt

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    The document provides rules and methods for cooking whole plant foods while minimizing heat exposure and water usage. The three rules are to use the lowest possible heat, minimize cooking time, and use the least amount of water needed. The three cooking methods are to eat foods raw when possible, use a sauté-steam method for most foods, and boil or simmer beans, grains, and starchy vegetables.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    12 views2 pages

    Reference Sheet - Cooking Rules & Methods To Adopt

    Uploaded by

    bqkm9yznjp
    The document provides rules and methods for cooking whole plant foods while minimizing heat exposure and water usage. The three rules are to use the lowest possible heat, minimize cooking time, and use the least amount of water needed. The three cooking methods are to eat foods raw when possible, use a sauté-steam method for most foods, and boil or simmer beans, grains, and starchy vegetables.

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    Cook Real Food

    WHOLE PLANT FOODS


    Cooking Rules to Adopt

    Rule #1: Minimize the amount of heat used to cook your whole plant foods.
    Cook on the lowest heat possible, while balancing practical considerations.
    Usually a low to medium heat is advisable, where you gently cook your food.
    You only want to use high heat to bring water or foods to a boil, and then
    reduce the heat to allow the foods to simmer on low or medium heat.

    Rule #2: Minimize the amount of time that your food is subjected to heat.
    Cook your whole plant foods for the shortest amount of time needed. Most
    whole plant foods do not require any cooking, and are best enjoyed in their fully
    raw forms. Other whole plant foods benefit from a gentle cooking that softens
    them up a little within a few minutes. Only grains and beans require longer
    cooking times, unless you are soaking or fermenting them.

    Rule #3: Minimize the amount of water used to cook your food.
    In general, you want to use the least amount of water needed to cook your
    whole plant foods, especially vegetables and mushrooms. This is where you
    want to use the sauté-steam pan method, as much as possible.

    • For soups, the amount of water you use is normally not a problem because
    the nutrients that leach out from the foods, remain in the broth you eat.

    • For grains, a specific amount of water is needed to cook a dry grain


    properly, and this is not an issue since the water is absorbed by the grains.

    • For beans, while they will absorb some water, they will also release some
    anti-nutrients into the water they are cooked in. Depending on your needs
    and preferences, you may choose to use the water from the cooked beans
    or discard it.

    www.evitaochel.com 1
    Cook Real Food

    Cooking Methods to Adopt

    Cooking Method #1: Keep foods raw, as much as possible.


    Whole plant foods in their most natural, fresh, and raw state have the best
    nutrient-density and nutrient integrity. Aim to eat a good portion of your whole
    plant foods in their raw forms. This is easiest to do with all fruits, most
    vegetables, some beans/legumes and grains, and all nuts and seeds.

    Cooking Method #2: Sauté - Steam Method


    Using a wide pan with a lid and a thin layer of water, you can easily and quickly
    cook any vegetables that need to be cooked and mushrooms. This is also the
    best and safest way to warm up batch cooked beans and grains, or complete
    meals, rather than using any kind of high heat or microwave.

    Cooking Method #3: Boil - Simmer Method


    Typically, dry beans and dry grains require that you bring the water they will
    cook in to a boil or bring them and the water to a boil, before reducing the heat
    to simmer and cooking for a specified amount of time. The same applies to
    starchy vegetables, like potatoes and winter squashes. Once you get the water
    to a boil, then you can reduce the heat and allow them to simmer on low or
    medium heat.

    www.evitaochel.com 2

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