Unlocking kitchen excellence: Mumbai chefs share secrets for healthier, tastier meals

Have you ever noticed how spick and span the chef's setup is on YouTube? Try and imitate it in your kitchen and the pursuit might end up in a royal mess. While having an appealing setup is commendable, the essence of cooking extends far beyond aesthetic presentations. A holistic approach to cooking involves healthy habits that can be a game changer in terms of nutrition, hygiene and optimising the potential of your ingredients.

Expert chefs admit that cooking efficiently can be a challenging task. As you get ahead with the process, you may start wondering if you forgot some of the steps or missed a key ingredient, or you just lack the chef's talent, confidence and flair. Well, fret not: there are a few simple procedures you can follow to ensure a smoother experience the next time tackle a recipe.

In a bid to scour good kitchen and cooking habits, Mid-day.com dialled up Mumbai chefs - Subhash Shirke from The Pantry and Nikhil Kedar from Baliboo who enlighten us with key principles to develop a healthy cooking routine in a home kitchen. Further, nutritionist Garima Dev Verman shatters myths attached to cooking habits.

Chef Subhash Shirke, The Pantry

9 chef-approved cooking habits that you cannot miss

Kick off your cooking process with these initial steps

Clean: Ensure that both yourself and your work areas are pristine.
Separate: Keep raw meat and other animal products at a safe distance from other foods.
Cook: Always ensure thorough and proper preparation.
Chill: Expertly storing foods before and after cooking goes a long way.

Embarking on your next cooking adventure with these commandments will ensure a seamless and mess-free cooking experience.

Don't throw away food scraps
A significant portion of our food often ends up in the garbage unnecessarily. When peeling vegetables such as carrots, onions, cucumber or celery, consider preserving the scraps in your freezer. Gradually these scraps will accumulate, and eventually, you'll have a substantial collection to craft homemade vegetable broth. This flavourful broth can be a fantastic addition to enhance the taste of soups, risottos and pasta dishes.

Soak for a couple of hours after rinsing your ingredients
Ensure the cleanliness of lentils, pulses, rice and other grains by washing them thoroughly. Beyond a simple rinse, soak your vegetables for a couple of hours in water to eliminate wax, pesticides and other impurities.

For pulses, especially, a pre-cooking wash is crucial to separate husk or dirt particles. This involves washing the pulses with water, where the lighter husk or dirt particles float and can be easily removed while the pulses settle. Subsequently, impure water can be decanted, leaving you with cleaner and safer ingredients for your meals.

Balance the key elements of the dish
Chefs emphasise the importance of achieving balance among the fundamental elements of a dish, such as salt, bitterness, sourness and umami, to make the most of your food. Another helpful tip is to add seasoning and herbs towards the end of the cooking process when the food is nearly ready. This practice aids in retaining the flavours and preserving the nutritional integrity of the dish.

The role of temperature is equally crucial; maintaining the right temperature is essential to prevent overcooking, burning or charring.

Nikhil Kedar, Baliboo

Double frying helps to remove excessive oil
When frying, initiate with high heat and gradually reduce it during the cooking process to prevent excessive oil absorption by the food. Consider double frying, allowing the food to rest in between, as this technique helps maintain crispiness and removes excess oil.

Avoid freezing food in the fridge for too long
Keeping food in the fridge for extended periods can lead to various issues, primarily due to changes in texture, flavour and overall quality. Over time, the cold environment can cause moisture loss, leading to dryness and potentially altering the original taste and consistency of the food.

Additionally, prolonged storage can contribute to the development of ice crystals, affecting the texture of items like fruits and vegetables. Moreover, the fridge's circulating air can promote the absorption of odours, impacting the flavour of the stored food. It's essential to adhere to recommended storage times to ensure that the freshness and nutritional value of the food are preserved.

Prioritise your proteins
Prioritising proteins in your diet is beneficial for various reasons. Proteins play a crucial role in supporting the body's growth, repair and maintenance of tissues and organs. Additionally, a protein-rich diet helps in weight management by promoting a feeling of fullness, reducing the likelihood of overeating. For non-vegetarians, excellent sources of protein include lean meats like chicken, turkey and fish. Vegetarians can obtain protein from sources such as beans, lentils, tofu and quinoa.

Better ways to cook than frying or pan-searing
Opting for healthier cooking methods can significantly enhance the nutritional value of your meals. Techniques such as grilling, roasting, dehydrating and fermenting are preferred over frying or pan-searing as they retain more nutrients. Choose to steam, bake with a light oil coating, grill, braise, boil or microwave your foods to minimise oil consumption.

Utilising non-stick cookware and methods like stir-frying and air frying are efficient ways to avoid excessive oil absorption. When preparing vegetables, opt for steaming or microwaving instead of boiling to preserve their nutritional content. These mindful cooking practices not only contribute to better health but also ensure a wholesome dining experience.

Chefs' holy grail
The selection of quality ingredients stands as a crucial aspect of cooking, wielding a deep influence on taste, flavour, nutrition and overall health. Chefs consistently strive to make fresh and wholesome choices, opting for ingredients that enhance the dining experience for guests while promoting clean eating practices.

By prioritising fresh and healthy components, these Mumbai-based chefs not only elevate the overall enjoyment of their culinary creations but also contribute to the well-being of those indulging in their dishes.

Myths and facts around healthy habits of cooking
We all are aware of various cooking techniques that get passed on by hearsay. However, how many of them are legitimate, we ask? Garima Dev Verman, certified nutritionist and medical content analyst with The Healthy Indian Project (THIP) shares with us myths and facts related to cooking habits.

Garima Dev Verman

Myth: Adding salt to water makes it boil faster
Fact: Salt raises the boiling point of water, so it takes longer to boil. The primary reason to add salt is for seasoning.

Myth: Wooden cutting boards are less sanitary than plastic ones
Fact: Research suggests that wood has natural antimicrobial properties, and if properly maintained, wooden cutting boards can be just as safe as plastic ones.

Myth: Thawing meat on the counter is safe
Fact: Bacteria can multiply rapidly at room temperature. It's safer to thaw meat in the refrigerator, under cold running water, or in the microwave.

Myth: Microwaving destroys nutrients in food
Fact: While cooking methods can affect nutrient levels, microwaving is generally one of the better options for preserving nutrients because of its shorter cooking times.

Myth: Stainless steel pans never stick
Fact: Stainless steel pans can stick, especially when cooking certain foods like eggs. Preheating the pan properly and using enough oil can help prevent sticking.

Myth: Plastic cutting boards are more sanitary than other materials
Fact: Proper cleaning is more critical than the material. Plastic and other materials can harbour bacteria if not cleaned thoroughly. To attain thorough cleaning, use hot soapy water to effectively clean most utensils.

Myth: Silicone utensils can't withstand high temperatures
Fact: High-quality silicone utensils are heat-resistant and can withstand temperatures well above typical cooking requirements. However, cheap or poorly made silicone utensils may have limitations.

Myth: You should rinse mushrooms under water
Fact: Mushrooms are porous and can absorb water, making them soggy. Instead, use a damp cloth or a soft brush to clean them.

Myth: Oil prevents pasta from sticking together
Fact: While adding oil to boiling water might prevent foaming, it won't stop pasta from sticking. Stirring the pasta during the first few minutes of cooking and using enough water are more effective.

Myth: Adding salt to oil prevents it from splattering
Fact: Adding salt to oil doesn't prevent splattering and can increase the risk of splatter. Water content in the salt can cause the oil to splatter when it dissolves. It's safer to pat dry the food before placing it in hot oil.

Myth: Cooking destroys all the vitamins in vegetables
Fact: While heat can cause some nutrient loss, it depends on the cooking method and duration. For example, vitamin C is sensitive to heat, but other nutrients like lycopene in tomatoes become more available with cooking.

Myth: You should discard vegetable peels for better nutrition
Fact: Many vegetable peels are rich in nutrients and fibre. Washing thoroughly and incorporating peels into dishes can enhance nutritional content.