THE COVID-19 COOKING LEARNINGS
The COVID-19 cooking leanings…
The COVID-19 pandemic has been a huge learning curve for all. It reinforces the importance of eating nutritional foods. So, the key to learning was we must eat foods that provide the perfect balance of vitamins, essential minerals, and fibre. We learn the importance of a strong immune system. Thus far, we balance our diet with fresh vegetables, fruits, nuts, and proteins. Vegans may get protein from grains, pulses, tofu, select vegetables, and protein.
A pescatarian diet is helpful to build a strong immune system. You may supplement with chicken and pork on special occasions. The pandemic has taught us to be better cooks too. It fact, it created many cooks. They have been crafting exciting and nutritious dishes.
Non-communicable diseases
Research indicates the main reason for non-communicable diseases (NCDs) is we have been replacing our ancestral foods with refined foods. Today, NCDs are the leading cause of mortality worldwide. They are responsible for about 70 percent of global deaths. Thus far, the health and economic consequences of this trend are huge. So far, millions of people experience premature mortality. Otherwise a compromised quality of life. It may lead countries and regions to experience reduced productivity and economic growth.
Thus far, it creates a prevalence of obesity and increases the consumption of poor-quality diets. Furthermore, it causes pervasive malnutrition which contributes to this epidemic. In fact, every country worldwide bears the burden of malnutrition and NCDs. Hence, no country is immune.
Refined foods
By definition, refined foods have been processed in some way. It is changed from its natural state. Hence, one or more edible components remove during processing. So, technically these foods are not considered to be natural anymore. The main reason this is troublesome is that it losses nutrients during processing. For example, to process oranges into orange juice, the pulp and membrane are lost. It may remove vitamins, minerals, and fibre too. Orange juice is also higher in calories because a cup of orange juice is equivalent to about four oranges. Thus far, most people may not eat oranges in one sitting. Whereas, they would typically enjoy orange juice.
So, refined foods are mostly high-sugar, high-salt processed foods. These diets offer little nutrition in comparison to what our forefathers were eating. Typically, we should minimise refined foods and replace them with wholesome and natural foods.
Ancestral diet
It is believed our entire gastrointestinal system develops to process the food we eat based on what our ancestors ate hundreds of years ago, if not thousands. Thus, this is the optimum diet we should eat to maintain our health and longevity. Sadly, our Western influences cause us to stray from ancestral diets. For example, Chinese from Northern China eat more wheat than those in the South.
Thus far, comparing the modern processed diets that are high in sugar, oils, and salt with very few fresh fruits and vegetables begins to make sense. This explains why NCDs mostly cut short the lifespan of many people. So, to revert to a mainly indigenous diet supplemented with an occasional splurge on processed foods may help with a long and healthy life.
Eating more fish
Fish is one of the healthiest and most delicious foods. It has been a common food group since ancient times. You can easily create special fish dishes at home. However, grilling fish restaurant quality may be a little challenging.
So, whether you may grill fish on a BBQ or a frying pan, you need to learn some cooking skills. They ensure you cook beautifully whether it is fillet or whole fish. Your family will love it.
Direct heat craft
The direct heat method helps to cook fish quickly. Hence, it is the preferred method for most people. You cook for 4 to 6 minutes on each side on medium heat. Thus far, cook one side gently, and turn it over when it is half cooked. So, by doing this you are minimising overhandling the fish. Hence you prevent breaking the fish. It is important to avoid turning the fish continuously.
You must clean the frypan or BBQ plate thoroughly to minimise fish sticking to the grill. Always use a grill brush or steel wool for a proper clean. So, a flat and smooth surface helps. It is important to preheat the grill on high heat. Coating the fish with oil on both sides helps to prevent it from sticking.
Cooking to perfection
When the fish’s colour turns from translucent to opaque with crispy skin, it is perfectly cooked. Hence, it should slide off the grill or pan. To create restaurant-quality cooking, grill the first side of the fish a little longer than the other side. It prevents the fish from sticking to the grill and gives nice sear marks.
Using lemon before cooking helps to remove any fishy smell. This imparts a delicious citrus flavour too. Thus, lemon helps to remove any blood residue which often spoil the taste and smell. You may create more flavours by adding different marinades.
Marination
Since some fish are bland in taste, good marination often adds flavour. So, the basic formula is to use a combination of oil, acid, and aromatics. Hence, you may experiment with different kinds of vinegar and citrus juices. Aromatics such as garlic, ginger, fennel, or chilies work wonders. Fish has very delicate meat. So, marinate it carefully. Thus far, you may grill it first then take it off the heat and then marinate it. It delivers great flavour without compromising on the texture.
You can add more crispiness by coating the fish with cornflour. However, this mostly works in a frypan because you need more oil to shallow fry. So, lightly dust the fish with a mixture of seasoning and corn flour before grilling in a pan. It adds beautiful crispiness and crunch.
Cooking fish skin-on
Cooking fish skin-on helps to retain the moisture in the flesh. It adds colour and texture to the fish. Fish skin is an excellent source of nutrients. Thus, it supports optimum health conditions. It is rich in omega-3 fats, protein, and vitamin E. Hence, eating fish skins may help muscle growth, and improves heart health and healthy skin. However, score the skin first with a knife. So, when it cooks and shrinks in the pan, it avoids the fish fillet to curl up. It is helpful to cook the skin side first. So, when it is turned over, the skin does not burn.
