7 Appropriate Cooking Habits

1. When cooking with non-stick cookwares, use the factory recommended cooking utensils (e.g. utensils made with plastic or wood). Non-stick cookwares contain in their linings, perfluorocarbons (PFCs) or Perfluorinated Chemicals - chemicals that are used to repel water, grease and stains. Using metal utensils can scratch the lining of the cookware causing         
1. your food to react with this chemical and
2. you to breathe in the fume released when the cookware is heated.                             
2. Also when using non-stick cookware, check the manufacturer’s recommended maximum cooking temperature.  Going past its recommended temperature (well above 500F/260C) can cause the release of PFCs in the lining of non-stick pan in the form of fumes. According to some researches, PFCs are linked to liver damage, cancer, early menopause and developmental problems.                                                                                                                
3. Store food in plastic bowls and cook with non-reactive pans (stainless-steel, enamel-coated or glass).   Reactive pans (Aluminium, Cast-iron – if not well seasoned) can react with food when stored or during cooking (especially when cooking with salt or acidic foods e.g. lemon juice or tomatoes) causing an off colour or off flavour which are often masked by the extra flavouring added to food.                                                        
4. Maximise nutrition & flavour in your food by not
1. - peeling food products that grow underground except yam.  Scrub them instead.  Note that food products that grow underground has majority of its nutrients just under the skin.  Peeling means you lose most of those nutrients.
2. - using excessive heat. The best heat for cooking is 86C/ 186.8F which is about gas mark 4.  According to food scientist, Catherine Adams Hutt, the best cooking method for retaining nutrients is one that cooks quickly at lower temperatures, exposes food to heat for the smallest amount of time and uses only a minimal amount of liquid. (see: why eat fruits and vegetables daily)
3. - boiling your vegetables. Boiling strips them of their colour (vitamins) and flavour (minerals). Loss of colour means that you have stripped your food of its vitamins while loss of its natural flavour means you have stripped the food of its minerals. (see: why cook raw food)                                                                                     
5. Avoid using excessive fat and oil when cooking. Always use the recommended daily amount.  (see: why reduce fat in your family diet). Food coated in oil takes longer for the body to break down.                                                                                                                   
6. To get oil hot enough to cook with, just heat it until it shimmers.  Best to not ­heat until it’s smoking - i.e. the temperature at which the nutritional content of oil begins rapidly degrading and becomes harmful.   Reheating or heating oil to and past their smoke point can destroy its beneficial antioxidants and cause it to form harmful compounds. (see: what oil to use)                                                                                                             
7. Letting your meat rest after cooking before cutting into it allows the juices redistribute throughout the meat giving you a juicier meat.  All the juice runs out when you cut too soon.  Rest smaller cuts for up to 10 minutes and larger ones like whole chicken and Pork belly for up to 20 minutes.