The 16 Cooking Methods: Between Traditional and Innovative

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July 18, 2024 - Updated at July 25, 2024
Tiziano B.
In the kitchen
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The various cooking methods allow you to achieve completely different results, even when working with the same ingredient. Today, cooking is a true blend of tradition and innovation, ranging from the most commonly used classic techniques, such as boiling, to more modern ones like sous-vide.

Whatever cooking method you choose, the kitchen hood plays a fundamental role. Thanks to its ventilation, it keeps the environment healthy and safe, free from unpleasant vapors and odors.

Below, we will see how cooking techniques differ from one another, their characteristics, and their impact on health.

Cooking Methods

Below you will find 16 different cooking methods that will help you expand your knowledge about the techniques used in the kitchen. You can get the most out of your ingredients and enhance your culinary skills.

"Traditional" Cooking Methods

1) Grilling

Grilling uses a direct heat source, such as a grill or barbecue, to give food a smoky and crispy flavor. However, overcooking can produce harmful substances like PAHs (polycyclic aromatic hydrocarbons) and HCAs (heterocyclic amines), which are associated with health risks such as cancer.

Therefore, it is essential to avoid charring the food. The correct appearance is indicated by the classic brown stripes on the surface of the food.

Here are some recommendations for proper grilling include:

Keeping the grill clean
Using non-stick cookware
Avoiding salting before cooking
Using lemon juice to reduce the absorption of harmful substances

2) Roasting

Roasting is a cooking technique that involves using an oven with hot air, without adding liquids. This method allows the natural flavors of the ingredients to remain intact, ensuring an authentic taste. Another significant advantage is even cooking, as it ensures dishes are well-cooked throughout.

One of the main disadvantages of roasting is the time required: compared to other cooking methods, it takes longer.

Roasting can be a healthy cooking method if attention is paid to the use of fats and seasonings. Slow cooking helps preserve the vitamins and minerals present in the food.

3) Frying

Frying is a cooking method that involves immersing food in hot oil at around 170/180°C, creating a crispy and golden crust around the food. It is essential to monitor the smoke point of the oil to avoid the formation of toxic substances. Olive, peanut, and sunflower oils, with their high smoke points, are the preferred choices for frying.

Frying is known to have some downsides, such as high fat and calorie content. Therefore, it is recommended to use it sparingly to avoid the formation of harmful substances like acrylamide, and to reduce the amount of oil absorbed by the food.

A healthier alternative is air frying with an air fryer, which offers significant advantages:

Reduced health impact in terms of fats, calories, and harmful substances
Greater convenience in terms of time and ingredient use
Fewer unpleasant odors in the kitchen

4) Sautéing

Sautéing is a quick cooking technique that uses a small amount of oil in a pan to preserve the freshness and color of the ingredients. Ideal for light and healthy dishes, it requires attention to avoid burning but offers short cooking times, perfect for those with little time.

It is a healthy and widely used practice. When done correctly, it has notable advantages, such as reduced oil use, nutrient retention, and versatility in using ingredients like vegetables, lean proteins, and legumes.

To optimize the benefits, it is recommended to use extra virgin olive oil and fresh rather than processed ingredients.

5) Boiling

Boiling is a technique that involves immersing food in water or broth brought to a boil. It is widely used for cooking vegetables, legumes, pasta, rice, meat, and fish. This method allows for the preparation of large quantities of food in a short time.

Ideal for preparing soups and boiled dishes, boiling can lead to the loss of water-soluble nutrients such as vitamins B and C and minerals that can leach into the cooking water. To minimize this loss, it is advisable to:

Use minimal water
Cook the food for the shortest time possible

6) Simmering

Simmering is a gentle cooking method that involves immersing food in hot water maintained at a temperature of about 95°C, without reaching a full boil. This method is particularly suitable for cooking vegetables and fish, as it preserves nutrients better than more vigorous boiling.

Although it requires slightly longer cooking times, simmering is appreciated for its ability to maintain the taste and texture of the food. This makes simmering a healthy and nutritious choice for preparing dishes that require careful preservation of the nutritional properties of the ingredients.

7) Steaming

Steaming is a gentle cooking method where food is cooked through contact with steam generated by boiling water. This technique uses steamers or perforated baskets to cook vegetables, fish, and shellfish, preserving the maximum amount of nutrients and the natural flavor of the ingredients.

Since no cooking fats are required, steaming is particularly valued for its lightness. However, it can be challenging to achieve even cooking for foods of different sizes or textures.

Steaming does not cause significant nutrient loss, and the organoleptic properties of the food remain largely unchanged. It is an excellent choice for those seeking a healthy and nutritious way to prepare food.

8) Braising

Braising is a slow cooking technique that begins with browning the food, followed by long cooking in a liquid, usually over low heat and with the pot covered. This method is ideal for tenderizing even the toughest cuts of meat, allowing them to fully absorb the intense flavors of the cooking liquid.

Dishes like stews and braised meats are classic examples of preparations that use braising to achieve tender textures and rich flavors. Despite the long cooking times, which can result in the loss of vitamins and minerals, the use of the cooking liquid in the dishes helps to retain the overall nutritional value of the meal.

9) Stewing

Stewing is a slow cooking technique where food is cooked over low heat in a liquid, often with a lid to retain moisture and flavors. This method is particularly well-suited for preparing soups, stews, and dishes based on meat and fish, as well as for cooking vegetables with excellent results.

Ingredients, cut into pieces and sometimes marinated, cook slowly in a small amount of liquid, maintaining a tender texture and rich flavor. Stewing makes the food easily digestible due to the low-temperature cooking that preserves tenderness. However, the prolonged cooking time can lead to the loss of heat-sensitive nutrients, although the limited use of seasonings and saturated fats can help mitigate this effect.

10) Oven Baking

Oven baking uses a combination of dry and moist heat, with heat radiating from the oven walls and conduction from the baking trays. In a convection oven, hot air helps achieve a crispy outer crust.

This method is versatile and can limit the use of fats, preserving nutrients if temperatures are not too high. However, it's important to avoid drying out or burning the food, which can create harmful compounds. Baking is slower compared to other methods but allows for various techniques, such as baking in salt or in parchment paper.

11) Microwave Cooking

Microwave cooking uses electromagnetic radiation to rapidly heat food by agitating water molecules from the inside out. This method is very quick and convenient, but it can result in uneven cooking and alter the food's texture.

Microwaves are not suitable for large food items, as the waves only penetrate a few centimeters. To improve cooking, it's best to use appliances with a turntable and to cover food with plastic wrap or non-metallic lids.

12) Smoking

Smoking cooks and preserves food by exposing it to smoke from wood or other combustible materials. This technique imparts a unique flavor and serves as a natural preservative but requires time and specific equipment.

Smoking can be done in two ways:

Cold Smoking, at temperatures between 25 and 45°C, used for curing meats and sausages.
Hot Smoking, at temperatures between 50 and 90°C, for products ready in a few hours.

This method is appreciated for the distinctive taste it imparts to food. However, excessive consumption of smoked foods is considered a risk factor for stomach cancer, so smoking should be used in moderation.

13) Pressure Cooking

Pressure cooking uses steam pressure to cook food quickly, reducing cooking times and retaining nutrients. However, it can be dangerous if not used properly.

As pressure builds, steam presses against the lid, and the valve releases excess steam once the ideal pressure is reached. The steam cooks food without breaking down vitamins and beneficial organic compounds.

14) Convection Baking

Convection baking uses fans to circulate hot air around the food, ensuring even cooking and reducing cooking times. This technique may require specific equipment.

Unlike traditional ovens, convection ovens use a fan and exhaust system to circulate and expel hot air. This method is particularly advantageous for roasting meat and vegetables, thanks to the even heat distribution.

Innovative Cooking Methods

In today's culinary landscape, innovative cooking methods are revolutionizing our kitchens. Techniques such as sous-vide and vacuum cooking, which we will discuss below, offer excellent results in terms of texture and flavor.

15) Vacuum Cooking

Vacuum cooking lowers temperatures and extends cooking times, achieving excellent textures and unique tenderness for meat and fish. Foods sealed in vacuum bags or jars are cooked in a temperature-controlled water bath.

This method enhances the organoleptic and nutritional properties of the food but requires specific equipment and long cooking times. The slow and gentle cooking process intensifies the flavor of the food.

16) Low-Temperature Cooking (Sous-Vide)

Sous-vide, or low-temperature cooking, involves cooking food at relatively low temperatures (55°C - 65°C) for extended periods, often in a vacuum-sealed environment.

This method preserves the nutritional properties of the food and ensures even, controlled cooking. However, it requires long cooking times, which can extend up to 24 or 48 hours. Foods are placed in vacuum-sealed bags and immersed in a water bath with a controlled temperature.

The Importance of the Kitchen Hood for Maintaining Air Quality

For all cooking methods that involve using stovetops, the kitchen hood is essential for several reasons:

Reduction of Smoke: It reduces the smoke and steam produced during cooking.

Odor Control: It prevents unpleasant odors from spreading throughout the house.

Improvement of Air Quality: It keeps the air clean and healthy by reducing the buildup of harmful particles.
Moisture Control: It helps prevent moisture buildup and mold formation.
Safety: It reduces the risk of accumulating harmful gases and the potential for fires.

→ Remember to maintain both the grease and charcoal filters to ensure your hood remains efficient and effective over time.

At Filtro Cappa, you’ll find all the replacement parts suitable for your kitchen hood.

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