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1.2: In the Kitchen (Storing and Preparing Food; Preventing Food Waste)

Culinary Medicine 2025e · LibreTexts

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    Introduction

    Culinary medicine combines nutrition education and culinary arts to provide the knowledge and skills necessary to sustain a nutritious eating pattern to prevent and treat diet-sensitive disease. Simply instructing people to eat more or less of a food or nutrient is not enough. Sustaining a healthy eating pattern requires ongoing access to nourishing food, including the skills to prepare and store food in a way that maintains its flavor and nutritional value.

    Over the years more individuals have increasingly turned to delivery, takeout, and dining out. These trends have been associated with less-nutrient-dense food choices and may be contributing to diminished cooking skills.1-6 Cooking at home provides some control over the amount of sugar, sodium, and saturated fats added to food. Along with effective food storage, these strategies can significantly affect the nutrient density of meals while helping to reduce food waste.1-6

    This chapter presents strategies for safe and effective food storage and preparation to maximize the health benefits of food and minimize food waste, which are central to sustaining a healthy eating pattern, especially on a limited budget. Prior to reading this chapter, we recommend reviewing the information in chapter 1 on purchasing nutritious foods.

    Four steps to food safety are illustrated by Clean (washing hands), Separate (using separate cutting boards), Cook (using a meat thermometer), and Chill (storing individual portions in the refrigerator or freezer).
    Figure 2.1. Four steps to food safety are cleaning hands with soap and water, using separate cutting boards for meat and produce, cooking meat to recommended temperatures, and chilling cooked leftovers and perishable foods. “4 Steps to Food Safety” from the Centers for Disease Control and Prevention is in the public domain.

    General Food Safety Principles

    Food safety is an essential aspect of maintaining good health and preventing foodborne illnesses. The following subsections discuss general food safety principles everyone should be aware of.1-3

    Clean

    Cleaning and sanitizing are essential steps in preventing the spread of harmful bacteria and viruses.7 These include regularly cleaning and sanitizing all tools, equipment, and work surfaces used in food preparation. Tools and equipment should be washed with hot, soapy water after each use. Wash hands with soap and water for at least 20 seconds before and after handling food, after using the bathroom, and after touching pets.7

    In the following set of interactive activities, select the > to read additional information, then take the self-quizzes to test your knowledge:

    A basket of vegetables and greens, including onions, tomatoes, bell peppers, beets, fresh herbs, and lettuce.
    Figure 2.3. Eating various colorful vegetables is a great way to consume a wide range of vitamins and minerals, supporting overall health. “Vegetable Basket” by congerdesign is licensed under a Pixabay License.
    Halves of pears.
    Figure 2.2. Fresh pears are higher in fiber and vitamin C, whereas canned pears often contain added sugars. To reduce the added sugar content, opt for fruits canned in 100% juice instead of syrup. “Pear, Canned Pear, Organic” by Aline Ponce is licensed under a Pixabay License.

    Think seasonally and shop weekly. Locally grown, fresh seasonal vegetables taste better and are generally less expensive than items that might be out of season. Consult a local growing guide to see what fresh produce may be available in your area or use alternative sources such as frozen or canned fruits and vegetables. Select low-sodium canned vegetables and fruit canned in natural fruit juice. Consider buying frozen fruits and vegetables without added salt or sauces to reduce sodium intake.

    Proteins

    Mixed nuts and seeds, including peanuts, almonds, pistachios, and pumpkin seeds.
    Figure 2.4. Nuts are a great source of nutritious fats, protein, and fiber. They also provide essential minerals such as vitamin E, magnesium, and selenium. “Nuts, Seeds, Almonds” by Usman Yousaf is licensed under a Pixabay License.
    Tempeh is white and beige, and looks like a block of pressed beans before it’s cooked.
    Figure 2.5. Tempeh is a versatile plant-based protein. It can be used to replace meat in certain dishes, especially stir fry. “Tempeh, Food, Soybean” by Mochamad Arief is licensed under a Pixabay License.

    Protein-rich foods include fresh, canned, or frozen lean meats, poultry, fish, and seafood. If you are looking for meat alternatives, try pulses, eggs, nuts (e.g., almonds, walnuts, pecans), seeds (e.g., chia seeds, flaxseeds, sunflower seeds), or plant-based proteins such as tofu, tempeh, seitan, quinoa, and bean pastas (e.g., chickpeas, black beans, red lentils).

    Low-cost pantry staples such as beans, legumes, nuts, and seeds are easy to store and versatile for a variety of recipes. Using plant-based proteins can have important health benefits, such as reducing the risk of heart disease, stroke, and type 2 diabetes.

    Nutrient-Dense Fats and Oils

    Knowing the health benefits of the oils you are cooking with can help determine which oil to use. Consider the oil’s flavor characteristics when selecting, because some have a neutral flavor and others have more distinct flavors. Also consider unique cooking properties such as smoke point. Examples of nutritious fats include avocado, nuts, seeds, seed oils, olive oil, coconut oil, avocado oil, canola oil, nut oils, and nut butters.

    Figure-2.9_herbs-natural-pharmaceutical-225x300.jpg" />
    Figure 2.6. Herbs can be expensive, so try growing a few in your kitchen near a window. “Herbs, Natural, Pharmaceutical” by Seksak Kerdkanno is licensed under a Pixabay License.

    Herbs and spices are often used in cooking as flavoring or seasoning. Herbs are plants with edible leaves, seeds, or flowers. Spices are derived from roots, seeds, bark, buds, and berries. The health benefits of herbs and spices include helping to reduce excess salt and fat while providing flavor and phytonutrients, such as bioactive molecules, tannins, alkaloids, phenolic diterpenes, flavonoids, and polyphenols.14

    Examples of popular cooking herbs include basil, oregano, thyme, mint, cilantro, rosemary, and sage; examples of popular spices include cinnamon, turmeric, ginger, cumin, coriander, garlic, chili powder, and cloves.

    Whole Grains and Pulses

    Quinoa in a glass jar.
    Figure 2.7. Quinoa is a gluten-free seed that is packed with protein, fiber, and other essential nutrients. Roast quinoa in the oven and top salads with it for an added crunch! “Quinoa 3” by nerissa’s ring is licensed under CC BY 2.0.

    Keeping a variety of grains and pulses in your pantry provides a foundation for nutritious meal options because these foods are rich sources of protein, iron, vitamins (especially folate and other B vitamins), and antioxidants, and an excellent source of fiber and potassium. Examples of whole grains include brown rice, whole-wheat pasta, quinoa, barley, and millet.15,16 Pulses are the dry, edible seeds of legumes, which include lentils, chickpeas, beans, and dry peas, among others.

    The importance of cooking with whole grains as part of a nutritious eating pattern is their nutritional value.15 Whole grains contain a variety of vitamins, minerals, fiber, protein, antioxidants, and other phytochemicals.15 Milled or refined grains have less nutritional value than unrefined grains because the nutrients in refined grains typically are stripped during processing.

    General cooking methods for whole grains include the absorption, boiling (pasta method), risotto, and pilaf methods. To learn more about cooking whole grains, visit the following links below or refer to Preparing Whole Grains and Pulses within the Principles of Cooking section later in the chapter:

    Pro Tip: Remember, soaking grains overnight accelerates cooking and improves the absorption of liquid and seasonings. If toasting, to ensure the toasting process isn’t disrupted, don’t rinse the grains. Toast grains using dry heat in an oven or skillet until they are golden brown, stirring occasionally.

    Pulses provide a variety of nutrients. They are also an excellent gluten-free protein option. For procedures of preparing pulses, refer to the Cooking Methods section in this chapter.

    Read Pulses Nutrition Facts and watch this video from USA Pulses to learn more about pulses:

    Stacked square pieces of a dark chocolate bar with dark chocolate shavings.
    Figure 2.9. Dark chocolate can improve heart health. Select varieties with at least 50% cacao for the most health benefits. “Dark, Chocolate, Bar” by StockSnap is licensed under a Pixabay License.
    Bowls of popcorn and caramel corn.
    Figure 2.8. Looking for a quick and easy snack? Place about one-quarter cup of popcorn kernels in a brown paper bag, fold the top twice to seal, and microwave on high for 2 to 3 minutes or until the popping slows. “Popcorn, Food, Snack” by Odin Reyna is licensed under a Pixabay License.

    There are many advantages to having a variety of nutritious snacks in your pantry. The right snack can provide not only nutrients but also help curb appetite between meals and boost energy throughout the day. Some examples of nutritious snacks include dark chocolate, dried fruits, nuts, and popcorn.

    Follow these links for more snack information:

    • Tasty Popcorn Toppings (University of Arizona College of Agriculture and Life Sciences Cooperative Extension: Tucson Village Farm)
    • Hacking Your Snacks (USDA’s MyPlate)
    • Culture and Food (USDA’s Nutrition.gov)

    Basic Principles of Smell and Taste

    Smell (or olfaction) and taste (or gustation) are 2 of the 5 primary senses that play a crucial role in the human experience of the world around us. Understanding taste and smell helps us understand various ingredients’ flavors, aromas, and their interactions in the context of food preparation and food preferences.

    Taste and smell are the primary senses that play a vital role in experiencing different flavors. By comprehending the science behind taste and smell, we can mix ingredients that complement each other, enhance certain flavors, or create contrasts to achieve the desired taste profile. Furthermore, understanding taste and smell helps when developing new recipes or modifying existing ones by experimenting with different ingredient combinations and adjusting the flavors based on these senses.

    Knowing the flavor profiles can also help in finding alternative ingredients or substitutions for certain flavors to prepare safe and enjoyable dishes for everyone. This section delves into the biological mechanisms of smell and taste, which together shape our fundamental experience of food’s flavor.17-20

    Figure 2.10. Orthonasal olfaction detects odors from the environment via inhalation, whereas retronasal olfaction senses odors from food in the mouth. Both contribute to flavor perception. “Head Olfactory Nerve” by Patrick J. Lynch is licensed under CC-BY 2.5.

    Query \(\PageIndex{1}\)

    Tastes

    Sweet

    A round donut topped with passion fruit and powdered sugar.
    Figure 2.11. Although donuts do not have significant nutritional benefits, donuts can be part of a balanced, nutritious eating pattern. Pairing a donut with a protein, such as Greek yogurt or nuts, can help balance blood sugar levels. “Passion Fruit Donut” by ecastro is licensed under CC BY 2.0.

    The perception of sweetness is primarily elicited by the presence of sugars and certain amino acids in food. It is thought that the preference for sweet tastes evolved to help identify energy-rich foods, like those with glucose, which provide important fuel for the body.19,20

    Consuming too much added sugars can lead to health problems, such as excess body weight, type 2 diabetes, and heart disease. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons per day (25.2 g) for women and 9 teaspoons per day (37.8 g) for men.21

    A slice of lime and a squeezed half of a lime.
    Figure 2.12. Add limes to water, salads, or marinades for a refreshing twist. Key limes are smaller and more aromatic than regular limes. They have higher acidity, making them a good option for key lime pie and beverages. “Lime” by Sharon Mollerus is licensed under CC BY 2.0.

    Sourness or tartness is characteristic of the taste of acids and is induced by the presence of hydrogen ions in food. From an evolutionary standpoint, the ability to perceive sourness is thought to have developed as a means to identify spoiled or rotten foods, which could be detrimental to health.21,22 However, it is imperative to note that not all foods with a sour taste are harmful; for example, vinegar, lemon juice, cranberries, yogurt, and buttermilk are safely consumable. Sourness can stimulate digestion and aid nutrient absorption, but consuming too much acid can exacerbate gastroesophageal reflux disease and also can erode tooth enamel over time.23

    Figure-2.18_coffee-beans-300x300.jpg" />
    Figure 2.13. Drinking coffee can increase your energy levels. A common misconception is that decaffeinated coffee is caffeine-free; it is not. A truly caffeine-free alternative is chicory coffee. “Coffee Beans” by datenhamster.org is licensed under CC BY-NC-ND 2.0.

    Bitterness is a taste sensation that can be attributed to many molecules, many of which are found in plant-based foods. It is widely believed that the human ability to taste bitterness evolved as a defense mechanism to recognize and avoid toxic substances present in certain plants.20,26,27 Despite this, not all bitter substances are harmful, and bitterness can be appreciated in moderation or when combined with other tastes, as in coffee, wine, dark chocolate, chicory, endive, and certain leafy greens.

    Query \(\PageIndex{2}\)

    A cook using a half-cup dry measuring cup, pouring sugar into a large bowl.
    Figure 2.14. Precise and accurate sugar measurements ensure that recipes turn out consistently every time. “Person Pouring Sugar in a Bowl” by Felicity Tai is licensed under a Pexels License.
    • Use flat-topped measuring cups.
    • If less than one-quarter or one-eighth cup is to be measured, use flat-topped measuring spoons.
    • Level the contents with a knife, with the measuring cup on a flat surface.
    • Sifting flour with dry ingredients, such as salt or baking powder, promotes more even distribution.

    Measuring Liquids

    A clear glass liquid measuring cup with a 2-cup capacity.
    Figure 2.15. With liquids such as oil or water, use a liquid measuring cup with a spout instead of a flat-topped dry measuring cup. “Glass Cup with Measure Scale” by Chris Flaten is licensed under a Pexels License.

    Precise liquid measurements can make a difference because recipes can easily turn out too dry or mushy without proper liquid amounts.

    • Use a transparent, graduated cup with a pour spout.
    • Measure the volume at eye level.
    Figure 2.16 for microwave-safe tips and statistics.
    Infographic of microwave safety, explaining key points of microwaving food, microwave safe dishware, and microwave replacements.
    Figure 2.16. Use microwave-safe dishware and follow proper reheating guidelines. Ensure you do not microwave metal, because this can cause a fire. “Microwave Safety infographic” by State Farm is licensed under CC BY 2.0.

    Preparing Whole Grains and Pulses

    Basic instructions for preparing all types of whole grains28:

    Query \(\PageIndex{3}\)

    Basic instructions for preparing all types of pulses:

    Garbage bags filled with waste are heaped in a large pile along a curb.
    Figure 2.17. Food sharing apps such as Too Good to Go or Olio are useful for buying discounted foods from businesses or sharing surplus food with neighbors. If receiving food from neighbors, use caution because they may not follow food safety procedures. “Pile of Trash” by Jas Min is licensed under an Unsplash License.

    According to the FDA, food waste in the United States is estimated to range from between 30% and 40% of the food supply. These figures, based on estimates from the USDA Economic Research Service of 31% food loss at the retail and consumer levels, corresponded to approximately 133 billion pounds and $161 billion worth of food in 2010.40

    Finding ways to minimize this loss and waste could foster many benefits to society, including reducing food insecurity, saving money, conserving energy, and mitigating climate change by lowering greenhouse gas emissions from rotting food in landfills.40

    Land, water, labor, energy, and other inputs are used in producing, processing, transporting, preparing, storing, and disposing of discarded food. Top contributors to food waste include spoiled produce and meat, uneaten leftovers, and a misunderstanding of “best by” dates.40

    One reason for premature food waste is the food and product dating, including the “best if used by/before,” “sell by,” “use by,” and “freeze by” dates, which prompt consumers to throw away food items before their true expiration date (when they are no longer safe to consume).

    To avoid discarding food prematurely or before its expiration date, read more from the USDA about Food Product Dating. For a complete guide on food storage and safety to prevent food waste, Food Keeper was created by the USDA, Cornell University, and the Food Marketing Institute.

    Food Keeper

    Access the Food Keeper tool on the web or download it on your smartphone:

    Watch this video from the University of Arizona Cooperative Extension in Yavapai County on safely storing items that can spoil:

    Figure-2.23_challenges-and-opportunities-of-food-waste-management-FWM.jpg" />
    Figure 2.18. This diagram illustrates the complexities of and potential solutions to food waste management (FWM), emphasizing the need for innovative strategies to reduce environmental impact and highlighting the challenges and opportunities to creating more sustainable food systems. by Ning Ai and Junjun Zheng is licensed under CC-BY.

    Query \(\PageIndex{4}\)

    Preventing Food Packaging Waste

    Which items are considered recyclable depends on local regulations. Typically, cardboard, paper, food boxes, beverage cans, glass bottles, jars (glass and plastic), jugs, and plastic bottles and caps are recyclable. Plastic bags and wraps are also recyclable, but they cannot be recycled in curbside bins.44 Learn more about your local recycling options at Earth911 or Recycle Nation. For more information, see How Do I Recycle Common Recyclables from the US Environmental Protection Agency.

    Query \(\PageIndex{5}\)

    Key Takeaways

    • Practicing the 4 steps—Clean, Separate, Cook, Chill—is crucial for preventing the spread of harmful bacteria and viruses and ensuring food safety. It is also important to stay informed about food recalls and recognize the signs of foodborne illnesses so prompt medical attention can be sought.
    • Smell and taste are integral parts of our sensory experience, with the olfactory system playing a crucial role in perceiving flavor through both the retronasal and orthonasal pathways.
    • Mastering fundamental cooking methods and using proper knife techniques ensure you can prepare a variety of foods safely and efficiently.

    References

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    This page titled 1.2: In the Kitchen (Storing and Preparing Food; Preventing Food Waste) was last modified on Thu, 05 Jun 2025 05:07:37 GMT and is shared under a CC BY-NC 4.0 license and was authored, remixed, and/or curated by Aimee Novak, Stavroula N. Antonopoulos, Milad Hasankhani with Kailah Alvarez, Natalia Rodriguez, and Sabrina Reynosa via source content that was edited to the style and standards of the LibreTexts platform.