CHIP Alumni Association (PACAA)

CHIP Tip No. 9: Cooking Under Pressure
from CHIP Clinical Manager Amy Lister, R.D.

The pressure cooker is a wonderful invention and a great addition to any kitchen.

Pressure cookers were all the rage in the 1940s and 1950s, but lost popularity with the advent of the microwave. However, they have remained popular in many kitchens throughout Europe and India.

The first pressure cookers were not always safe…having a tendency to explode their contents. Today's pressure cookers have been redesigned to include new and improved safety features. As a result, they are back in full force, perfect for today's fast-paced lifestyles.

The pressure cooker works by cooking its contents in a tightly sealed pot at temperatures higher than the standard boiling point. The pressure cooker is placed over high heat, which causes the internal steam pressure to build up. This high pressure allows foods to be completely cooked in a matter of minutes. Once the contents are cooked, they are brought down to low pressure gradually or by a quick-release method.

The benefits of a pressure cooker are many. Among them:

• It can prepare delicious, elaborate recipes in a matter of minutes. Most foods can be cooked in half the time it would take to cook by traditional means.
• It makes tasty foods without added fat. Liquid is required when preparing foods in a pressure cooker. Seasonings and the liquid are maintained under a tight seal, so all the delicious flavors are steeped into the food using only small amounts of oil.
• It boosts the vitamin and mineral content of foods prepared. Less vitamins and minerals escape during the cooking process because of the reduced cooking time and less evaporation—one easy way to boost the antioxidants in your diet.
• It makes quick work of beans. Pressure cookers produce delicious soups, stews and sauces, but they reserve their greatest wonders for dried beans. Beans' high fiber, low fat and ability to absorb flavors like a sponge make them a healthy addition to many recipes—but the extra effort of overnight soaking and cooking for an additional hour can keep us from using them. Pressure cookers come to the rescue by eliminate soaking and allowing the beans to be thoroughly cooked in minutes, not hours.

Interested in the wonderful world of pressure cooking?

Be sure to purchase a second-generation pressure cooker, rather than attempting to salvage the one in your basement or attic. For great recipes to get you started, I recommend the cookbook Great Vegetarian Cooking Under Pressure by Lorna Sass. Enjoy.