{"id":952,"date":"2019-05-10T00:04:24","date_gmt":"2019-05-10T00:04:24","guid":{"rendered":"http:\/\/vibranthealthintegrativenutrition.com\/?p=952"},"modified":"2019-05-11T23:45:22","modified_gmt":"2019-05-11T23:45:22","slug":"elementor-952","status":"publish","type":"post","link":"http:\/\/vibranthealthintegrativenutrition.com\/?p=952","title":{"rendered":"Salt, Fat, Acid, Heat: The 4 Elements for Creating Exceptional, Yet Simple, Cuisine"},"content":{"rendered":"\t\t
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A few months ago I came upon a radio interview with Samin Nosrat, author of <\/span>Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking<\/span>. \u00a0I was 100% captivated, as she summed up in 4 short words\u2014<\/span>salt, fat, acid, and heat<\/span><\/i>\u2014the elements for creating mouth-watering dishes in an uncomplicated and intuitive way. \u00a0In her book and Netflix 4-part series (aptly titled <\/span>Salt, Fat, Acid, Heat<\/span>), she unpacks the basics for making delectable cuisine, in a way that even the most inexperienced home cook can relate to.\u00a0<\/span><\/p>

According to Samin, if you understand these 4 elements\u2014salt, fat, acid, and heat\u2014you can master the kitchen, and your cooking will be delicious. \u00a0Think about it. Take the element of salt, for example. Have you ever over-salted, or under-salted a stew, soup, or any favorite dish? It changes <\/span>everything<\/span><\/i>. \u00a0A few years ago, we were visiting some friends in the mountains of New Hampshire. \u00a0We enjoyed a luscious dinner after a full day of swimming in the nearby lake and hiking in the woods. \u00a0After our meal, out came a strawberry-rhubarb pie we had been eagerly salivating over all afternoon, as it baked and filled the cabin with the luscious smells of butter, homemade pastry, and sweet fruit. The pie was stunning, with its red juices oozing scrumptiously from a flaky, golden brown crust, and a bowl of whipped cream displayed nearby to add the perfect dollop of creaminess atop each piece. We enthusiastically dug in. \u00a0And then we all froze, trepidatiously looking up at each other, mouths open, taste buds stunned. You see, our host and dear friend had inadvertently grabbed the <\/span>salt<\/span><\/i> canister, rather than the <\/span>sugar <\/span><\/i>canister, when creating the pie. \u00a0After a few moments of sleuth work and the realization of the salt-sugar canister snafu, we all had a good laugh, and did what any dessert-craving mortals would do, we picked apart the pie, salvaging the flaky crust and making a mash-up of leftover berries, whipped cream, and pastry. \u00a0It was really quite fun, and brought out the kid in all of us. This, of course, is an extreme case of where messing up one of the \u201csalt, fat, acid, heat\u201d elements can go awry. But you get the idea.\u00a0<\/span><\/p>

So let\u2019s explore the elements of salt, fat, acid, and heat in cuisine creation. As Samin Nosrat says, \u201cBe thoughtful. \u00a0Be curious. Good cooking is in reach for everyone.\u201d And it <\/span>is.<\/span><\/i> \u00a0Embracing the simplicity of these 4 elements gives a foundational guide for each of us to create the dishes we love, with skill and ease. <\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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SALT<\/strong><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Salt. \u00a0Oh how we love our salt. \u00a0I\u2019m obsessed with Himalayan pink salt, Celtic sea salt, Maldon sea salt flakes, good Kosher salt, Fleur de sel, flavored salts, you name it. \u00a0Barring a medical condition that may limit one\u2019s salt intake, a pinch here and a shake there, translates into <\/span>big <\/span><\/i>dividends for one\u2019s cooking. <\/span><\/p>

Salt <\/b>enhances <\/i><\/b>flavor. \u00a0<\/b>In fact, it has the greatest impact on the flavor of a dish than any other ingredient. \u00a0Salt makes food taste more like itself. If salt could talk, it would be telling the food: \u201cJust be yourself! You are free to be YOU! I\u2019m just here in the background <\/span>to bring out the best in you.\u201d<\/span><\/i> \u00a0Have you ever noticed how the best chocolate cakes or brownie recipes include a pinch of salt? \u00a0It\u2019s because the salt enhances the depth of the chocolate flavor. <\/span><\/p>

Another example is fresh tomato. \u00a0A plain tomato, simply sliced with nothing added, tastes bland and devoid of flavor. But sprinkle a little salt over the tomato slices, and voil\u00e0, this succulent fruit wakes up and bursts with flavor. \u00a0Salt initiates the osmotic action promoting the release of the tomato\u2019s juices. You go from a dry, lifeless tomato to a luscious, mouth-watering tomato. The intoxicating smells and flavors of many fruits and vegetables are held in their juices. \u00a0And salt is a conduit of coaxing out the precious nectar. <\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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These are just a few examples of the transformative power of flavor-enhancing salt.\u00a0\u00a0Don\u2019t be afraid of salt.\u00a0\u00a0Experiment.\u00a0\u00a0Taste as you go.\u00a0\u00a0Your palate is your best guide, and your meals will come alive.\u00a0\u00a0You will experience that satisfying <\/span>zing<\/i>\u00a0with each bite. Always look for good quality salts, as referenced above.\u00a0<\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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FAT<\/b><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Fat is a <\/b>transporter<\/i><\/b> of flavor, a flavor <\/b>carrier<\/i><\/b>. <\/b><\/p>

Imagine this. \u00a0You have 2 cloves of garlic, skin off. \u00a0Place one clove in a pan of simmering water. \u00a0One clove in a pan of sizzling oil. Simmer for 10-15 minutes. \u00a0Remove the cloves. Once cooled, taste the \u201cgarlic water\u201d versus the \u201cgarlic oil.\u201d \u00a0The garlic water is devoid of the pungent, sharp flavor we look for from garlic. The garlic oil, however, has come alive with the sharp and spicy flavors we love so much from this distinctive aromatic. \u00a0The essence of the garlic has been extracted. <\/span><\/p>

The oil\u2014a fat\u2014has acted as a carrier and distributor of flavor. \u00a0This is what fat does for our cooking, it distributes flavor beautifully throughout a dish. \u00a0This is why so many of our recipes start with the saut\u00e9ing of aromatics such as onions, garlic, shallots, carrots, and celery with a fat source (olive oil, butter, ghee, coconut oil, avocado oil, etc) as a first step. \u00a0This is done at the beginning of a recipe to set up the dish with a solid foundation of savory flavors which penetrate the oil and facilitate a delectable outcome. Also, your kitchen will be filled with seductive smells, warming up the palates of those nearby for diving into the forthcoming meal. <\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Fat also provides flavor<\/em>, in its own right.\u00a0 <\/strong>We\u2019ve come to demonize fat as the enemy.\u00a0 And certainly, a diet filled with unhealthy fats can be detrimental and disease-inducing.\u00a0 Yet, a diet with no fat at all often falls flat and is flavorless, leaving you hungry and wanting more, sometimes leading to cravings later on, often for health-depleting foods.\u00a0 Fat helps us to feel full.\u00a0 It slows the absorption of food, so we have more of a \u201cslow burn\u201d of calories, staving off blood sugar dives later on.\u00a0 Many of our nutrients and some vitamins can only be absorbed into the body with a fat source.\u00a0 \u00a0So don\u2019t be afraid of fat.\u00a0 Be wise with fat.\u00a0 <\/em>Stay away from the inflammatory and cheap vegetable oils such as corn, soybean, sunflower, canola, and safflower oils.\u00a0 Avoid all trans fats.\u00a0 Choose butter (yes, butter), olive oil, avocado oil, ghee, coconut oils for cooking.\u00a0 Be aware that some oils oxidize and become rancid when exposed to high heat.\u00a0 All oils have \u201csmoke points,\u201d and when heated past their particular smoke point, the oil will start to break down and release inflammatory-inducing free radicals which wreak havoc in the body. Avocado oil, coconut oil, and butter are better choices for high heat<\/em> saut\u00e9ing and roasting.\u00a0 Extra virgin olive oil (EVOO) is better for drizzling over food or for lower heat<\/em> saut\u00e9ing.\u00a0 It\u2019s important to source your olive oil from the freshest, most reputable places.\u00a0 Taste it!\u00a0 Just like you would a fine wine, pour a little in a glass, swirl it around, take a small sip, and swallow.\u00a0 Is there a spiciness at the back of your throat?\u00a0 This is good! This spiciness tells you that the oil is still alive, <\/em>and has the compounds in it (polyphenols, particularly oleocanthal) that promote enormous health benefits, and are hugely anti-inflammatory.\u00a0 Drizzle EVOO onto your dish, as a last step, to impart incredible flavor, as well as to do your body good.\u00a0 Or simply add a handful of nuts or seeds, or a diced avocado\u2014all great sources of healthy fats\u2014to any <\/em>dish or salad for a taste of satisfying magic.\u00a0<\/p>

Every culture has its choice of preferred fats. \u00a0<\/b>The olive oils of Italy, butter from France and Ireland, ghee from India, toasted sesame oil from Asian cuisine and the traditional lard from Southern cooking in the United States, the distinct flavor of each of these fats permeates the food and gives it its uniqueness and palatability.<\/span><\/p>

Experiment. \u00a0Choose the correct fats for your cooking, and for non-cooked recipes. \u00a0Ditch the store bought, sugar-laden unhealthy salad dressings for a fresh vinaigrette of EVOO, lemon, salt\/pepper (maybe a dash of Dijon) for a much better version. \u00a0Keep it simple. Make small changes. Your cooking will be elevated to a whole new level. <\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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ACID<\/b><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Acid balances <\/em>flavor, giving a dish contrast and depth.<\/strong>\u00a0 Think condiments.\u00a0 Have you ever noticed how a squeeze of lemon or lime, a splash of vinegar, a dash of salsa, or a dollop of yogurt elevates a meal and makes it pop?\u00a0 These are acids.\u00a0 Anything with a tart edge adds this element to a meal: goat and feta cheeses, Mexican cremas, fermented foods such as kimchee and sauerkraut, pickles, capers, mustards, ketchup, and soy sauces.\u00a0<\/p>

The acid in a meal\u2014whether used during the cooking process or as a condiment with the meal\u2014<\/span>lifts<\/em> the flavor of a dish.\u00a0 The acid sets off chemical reactions that can change the color and the texture of a food, in a very palatable way.\u00a0 I recommend investing in a Lazy Susan circular turntable to place in your dining space.\u00a0 They are inexpensive, and are a reminder to add this last finishing \u201cacid\u201d touch to your meal.\u00a0 Position your refrigerated condiments\u2014mustards, ketchups, cremas, yogurts, soy sauces, salsas, krauts, kimchee, capers and pickles\u2014in one part of your refrigerator so you can easily gather the desired ones for the table at mealtime. \u00a0I keep wedges of cut lemons in my refrigerator, so I can easily pull them out for meals. \u00a0The easier it is to \u201cgrab and go\u201d (to the table <\/span>or<\/em> for a prepared meal to go), the more likely you will incorporate this satisfying element into your cuisine.\u00a0 Acid just might be the missing component for your fully satiated palate.\u00a0\u00a0 I love the transmuting quality of this element!\u00a0\u00a0 Try it.\u00a0\u00a0<\/span><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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HEAT<\/b><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Heat is the element of transformation.<\/em><\/strong>\u00a0 As Samin says on page 134 of Salt, Fat, Acid, Heat<\/u>, \u201cHeat takes the food from raw to cooked, runny to set, flabby to firm, flat to risen, pale to golden brown.\u201d\u00a0 Heat determines texture.<\/em>\u00a0 The sizzling, steaming, browning, simmering, poaching, baking, sizzling, roasting, grilling, smoking, and even a \u201cbain-marie\u201d are all examples how heat is applied in the cooking process.\u00a0 It takes experience to gauge how much heat and what type of heat to use for a desired dish.\u00a0 But a good, basic recipe and a little experience will take you far.\u00a0<\/p>

It\u2019s important to get to know your own oven, as some are hotter than others, even when set at the same temperature. \u00a0Ovens often have hot spots, with the back of the oven concentrating more heat.\u00a0 Weather (humidity in particular) and altitude affect baked recipes. \u00a0Additionally, investing in proper cookware and tools is powerfully important. \u00a0Le Creuset and All-Clad are my favorite brands for cookware, but other, less expensive brands are available.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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In summary\u2026\u2026.<\/p>\n

<\/p>\n

Samin Nosrat\u2019s book begins with a quote from Jane Grigson:<\/strong><\/p>\n

Anyone who likes to eat, can soon learn to cook well.<\/em><\/strong><\/p>\n

\n<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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I agree with this wholeheartedly. \u00a0The kitchen <\/span>can<\/span><\/i> be overwhelming for some, and others simply hate the process involved in creating meals. \u00a0But I assure you, once you get a few techniques and recipes under your belt, you\u2019ll quickly gain confidence and invaluable skills, and be on your way. \u00a0Plus, your body will thank you with all the fresh, healthy food. Just start. <\/span>Experiment.<\/span><\/i> \u00a0There are no true mistakes, just learning. \u00a0Grab a cookbook, download a few recipes that look doable and scrumptious <\/span>for you,<\/span><\/i> and begin. You may wish to play the \u201cSFAH game.\u201d \u00a0Can you identify the salt, fat, acid, and heat elements in each dish? \u00a0Like everything in life, it\u2019s all about the balance.\u00a0\u00a0<\/span>Remember, the best dishes are actually the ones that are the least complicated.\u00a0<\/em><\/p>

For more information, please check out Samin\u2019s book:<\/span><\/p>

https:\/\/www.saltfatacidheat.com\/<\/span><\/a><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Or view the trailer of her Netflix series, Salt, Fat, Acid, Heat.<\/p>

With lots of love and best wishes for your kitchen creations!<\/p>

Gretchen Dunoyer<\/p>

May 2019<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

A few months ago I came upon a radio interview with Samin Nosrat, author of Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking. \u00a0I was 100% captivated, as she summed up in 4 short words\u2014salt, fat, acid, and heat\u2014the elements for creating mouth-watering dishes in an uncomplicated and intuitive way. \u00a0In her book …<\/p>\n

Salt, Fat, Acid, Heat: The 4 Elements for Creating Exceptional, Yet Simple, Cuisine<\/span> Read More »<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"categories":[12],"tags":[],"_links":{"self":[{"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/952"}],"collection":[{"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=952"}],"version-history":[{"count":31,"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/952\/revisions"}],"predecessor-version":[{"id":1007,"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/952\/revisions\/1007"}],"wp:attachment":[{"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=952"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/vibranthealthintegrativenutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}