Generally, moist-heat cooking methods use a liquid for cooking – usually water, stock or steam. The advantage of steam is that it transfers more heat at the same temperature. As a result, the food cooks faster and fewer nutrients are lost. The cooking temperature may vary from 70° – 120° C (158° – 212° F). These methods are particularly suitable for preparing pasta, rice, pulses and vegetables. The methods referenced below, though not exhaustive, are the more common techniques.

Boiling:
Cooking in a lot of liquid at a temperature of about 100° C (212° F).

• Generally use as little water as possible to minimize the loss of vitamins and minerals.
• When practical, save the cooking liquid for use in stocks, sauces and casseroles.
• To add vitamins, sprinkle some fresh herbs onto the cooked food.

Poaching:
Cooking in liquid at a temperature under the boiling point (75°– 95° C/ 167°– 203° F)

• Not ideal for nutrient retention in vegetables and potatoes, because a long cooking time results in additional nutrient loss through osmosis (nutrients boiled out into the liquid).
• Use a pot with a large diameter.
• If possible, add herbs or spices to the poaching liquid rather than salt or sugar.

Steaming:
Cooking at a temperature of about 100°C (212° F) in steam, with the food and cooking liquid completely separated. You can use a commercial steamer or a pot with a rack that suspends the food above a small amount of simmering liquid.

• Use a flavoured liquid like stock, wine, water infused with herbs, lemon, etc.

Stewing / Braising:
Meat is often browned before liquid is added. Meats and vegetables can be cooked or steamed in their own juice. A particular way of stewing is to glaze: vegetables (carrots, small onions) become covered with the stew stock, which is reduced and enriched with a little sugar.

• Use leftover water for the sauce or as stock for soups.
• Use a pot with a tight-fitting lid (as wide and flat as possible).

Pressure cooking:
Cooking in an airtight pressure cooker at about 105° – 120° C (221° – 248° F).
Higher temperature equals shorter cooking time. The steamer is also suitable for blanching, poaching and reheating.

• It is important to keep to the exact cooking time, as the food overcooks very quickly.
• Suitable for producing large batches (portion by portion) of food (vegetables, potatoes, fish), or for producing a smaller amount of food (e.g. for diet recipes).

Microwave cooking:
Cooking with electromagnetic waves, either with or without a small amount of added liquid. The food can be browned or given a crust only if combined with a dry-heat method such as grilling. It is ideally suited for reheating food.

• The food may cook unevenly and have hot and cold spots.  
  • For liquids: stir about halfway through the cooking time to distribute heat more evenly.
  • For solid food: let sit for several minutes after cooking or reheating, before serving.
• If the thickness of food (e.g. piece of meat) is more than the penetration of the microwaves, there is a risk of the core remaining raw. As a result, any existing microorganisms (e.g. salmonellae in poultry) may not be killed.
• Frozen products do not conduct heat well, so there is a risk of the outside area overheating while the inside remains raw.  Defrost on low heat and cook immediately.
• Suitable dishes: glass, porcelain, and microwave-safe plastic dishes.