Sous vide cooking: benefits, tips and recipes

What is the benefit of vacuum cooking for his meals?

The Vacuum cooking More and more talk about it. But what is the point of this? cooking technique ? What are its benefits? Here are five reasons to embrace this new cooking method.

Vitamins and minerals are better preserved

In fact, the food It does not cook when in direct contact with water. This is especially important for water-soluble vitamins such as those in the B group and vitamin C. “However, after 40°C, the vitamins begin to decline,” says Aurore Lavergnat, a dietitian and nutritionist.

Cooking video Licorice preserves the flavor of food

Cooking food in the video allows them to do so It preserves all its flavourIts texture, its juice. “Cooking Vidi licorice uses the principle of low temperature, cooking below 100°C, which is what defines Aurore Lavergnat, thus avoiding denaturing the food. » Very tasty, the food fills the palate and taste buds and thus brings the feeling satiety speedBecause there was no loss of flavour.

Food is cooked to the right temperature

Sous vide is cooked in a hot water bath, which allows temperature control And cook the food completely to the desired temperature as well. This is not necessarily the case with other cooking methods. This cooking technique also avoids risks Maillard’s reaction, harmful. “It is necessary to respect cooking at low temperatures, the nutritionist specifies, because most plastic packaging is made of Phthalates or other materials containing nanoparticles which, upon contact with heat, can transfer to food. »

This cooking does not need any fats

The licorice video cooking does not require adding any Fat, which represents an increase in calories, but also avoids, when using butter or oil, the release of irritants such as acrolein or benzopyrene which are toxic compounds. “If fat is used, preference should be given olive oil ‘ advises the nutritionist.

Foods keep longer

This cooking method also allows Get organized for the week (or nearly) by prepping all of his meals in advance, and keeping them vacuumed for up to 7 days without a problem. On D-Day, all that’s left to do is cook dinner. It’s healthier than turning to industrial prepackaged meals!

Low-temperature cooking, immersion heater…: 10 tips for a successful sous-vide

  1. food preparation (Peel, wash, dry, cut…).
  2. Seal the food to be cooked in a bag Taking care to choose it with dimensions 1/3 larger than the product. There are two possibilities: either the bags sold with vacuum packaging machines or the freezer bag equipped with a zipper.
  3. Put a light hand on the aromatics (salt, spices, herbs…), because the flavors are very well preserved.
  4. Vacuum pack of very cold food (between 2 and 4 degrees Celsius) for safety reasons.
  5. Boil vegetables before cooking them.
  6. Immerse the vacuum bag in the water At the temperature chosen, either in a large saucepan (use a thermometer) or in a submerged heater.
  7. Let the food reach the selected temperature.
  8. Cook each food separatelyBecause temperature and cooking time vary from food to food.
  9. Roast the meat for a few minutesAfter cooking with a vacuum cleaner to color it. Otherwise, they will maintain an unappetizing color!
  10. Add a heavy item to the bag (Stainless steel cutlery for example), as some snack foods can raise the bag to the surface during cooking.

Video cooking: What are the appropriate cooking temperatures according to the type of food?

Beef and veal: 53 to 56 degrees Celsius red meat, 57 to 60 degrees Celsius medium rare meat, 61 to 65 degrees Celsius medium rare meat.

Pork: 63 to 70 °C for well-cooked meat.

Lamb: red meat from 55 to 58 degrees Celsius, pink meat from 59 to 64 degrees Celsius, and 65 to 70 degrees Celsius for well-cooked meat.

Poultry: 60 to 68°C for well-cooked meat.

Oily fish: lean meat 45 to 50 degrees Celsius, hard meat 50 to 55 degrees Celsius, thickness of 55 to 65 degrees Celsius in the form of fillets.

Lean fish: lean meat from 41 to 45 ° C, hard meat from 45 to 50 ° C, fish from 50 to 55 ° C in the form of fillets.

85°C for crunchy vegetables.

75°C for fruit that is soft but still a little crunchy.

Which machine to choose for vacuum cooking?

different types of Vacuum cooking machine sold in the market. Below is a selection of machines for making great cooking video.

simple machine: Brandt vacuum cleaners and seals in just one click. Keeps food in the refrigerator or at room temperature 5 times longer. It costs 62 euros for this machine.

Dual use mode: The Kitchen Chef Professional W KSSV60 Vacuum Cleaners and Solder. It also enables the possibility of wrapping with a width of up to 30 cm. Automatic mode or manual mode. This machine costs 65 euros.

Multifunctional: The WMF Lono Vacuum Cleaner provides 5 functions: manual shut-off, vacuum filling, sealing, preparing dry and seasoned foods, and automatic filling and sealing. The cost of this machine is 130 euros.

3 sous vide recipes to try

Cut butter, thyme and carrot sauce

This recipe for four people is 82 calories per person. It takes 20 minutes to prepare. Cooking time: 1 hour.

  • 300 g of carrots (preferably of different colors);
  • 30 grams of butter
  • 10 grams of fresh thyme
  • salt pepper

Salt the peeled carrots. Add 10 grams of butter to the bag. If the colors are different, package them separately at maximum pressure. Bake it at 85°C for an hour. They will be well cooked, a little tender but still consistent and bite-resistant. They will be intense in color.

Cut the carrots diagonally, at 45 degrees Turn the carrot a quarter turn toward you, then chop it again.

reduce cooking juices, Then decorate the carrots with sauce with butter.

Sprinkle finely chopped thyme.

Chicken fillet, apple and fennel salad, vacuum packed mashed carrots

This recipe is for 4 people, 447 calories per person. It takes 25 minutes to prepare. Cooking time: 3h30.

  • 700 g chicken fillet in skin;
  • 300 grams of carrots
  • 20 grams of butter
  • 200 g chicken broth or water;
  • 200 g fennel, very thinly sliced;
  • 200 g of baked apple, cut into slices;
  • 65 g of caramelized walnuts in 30 g of sugar and 15 g of butter;
  • Fennel sprigs for garnish.

Cook carrots with butter and salt at 85°C for 1 hour and 30 minutes. Mix with the broth to make a puree (add a little water if it’s too thick) and adjust the seasoning (can serve hot or cold).

Remove the skin from the chicken strips (Keep it on) and cook salted, vacuum-packed meats (making sure the walls stick well together) for 1 hour 30 minutes at 60°C (it will be firm and juicy).

Cooking chicken skin: The skin doesn’t really cook in the video, cook it in the oven. Salt, place between two sheets of baking paper and two baking sheets to protect and bake for 20 to 25 minutes. Serve with chicken after cutting it into slices.

Mix apple and fennel Cut into very thin slices. Season with vinegar sauce of your choice.

Pear, vanilla cream, roasted hazelnut and quince jam

This recipe for four people has 228 calories per person. Preparation takes 15 minutes. Cooking time: 15 minutes.

  • 40 g hazelnuts, toasted in butter and coarsely chopped;
  • 4 fully ripe pears;
  • 1 lemon
  • For the vanilla cream: 75g sky (or 10% fat Greek yogurt), 75g fresh cream, 12 vanilla pods, 30g cane sugar, 40g quince jam.

Make the vanilla cream. My dear miss. Break up the vanilla pod and scrape the seeds onto a cutting board. Pour a little sugar over the cereal and massage it with the flat side of the blade of a knife until the sugar is penetrated. Mix the vanilla beans with the remaining sugar in a bowl. Add yogurt and whipped cream and mix. Cover the bowl with plastic wrap and refrigerate until ready to serve.

Peel each other pear. Cut it in half, empty it, but leave the stem. Rub the surface and hollows with lemon slices. Arrange the pears in the bag in a single layer. When unpacking, the walls should stick well to each other. Bake the pears at 85°C for 15 minutes. Let the bag cool and store in the refrigerator.

Cut the pear into slices Arrange them alternately peeled and unpeeled slices. Served with vanilla cream, quince jam and roasted hazelnuts.

Recipes are from Le guide de la cuisine sous vide 2.0 and low-temperature cooking, Karsten Tanggaard, Éditions du Chêne. 39.90 €

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