How cooking affects nutrients Recipe: Vegetarian
How useful is this
Cooking foods in liquid and then throwing away the liquid is very wasteful of many nutrients, particularly the water soluble vitamins such as thiamin, riboflavin, niacin and vitamin C. There is almost never any need to discard cooking water if the right amount is used in the first place. Any surplus liquid should be used for soups and gravies, or even, as in China, served as a cold drink.
The most nutrients are lost at high temperatures and by prolonged cooking. Foods left to stand may also lose nutrients.
Microwave and infra-red cooking can improve the nutritional status of food by reducing the use of liquids and cooking times. They are a good way of reheating food, provided the food is heated right through.
Copyright Peter Thomson 2012-May-22
What is a healthy balanced diet?
Starchy foods - the basis of the diet
Plenty of fresh fruit and vegetables
Health is also dependent on exercise
Food Supplements pros and cons
Vitamins, Minerals and Trace Elements
Eat whole grain cereals, not highly refined flour
Further tips for a healthy lifestyle
How preserving affects nutrients
Getting Started - Changing your diet
Equipment for pressure cooking
Food mixers, food processors, grain mill
Ready meals, takeaways and cook/chill
Entertaining and special occasions
Picnics and children's party ideas
Diets for life stages - Pregnancy
Feeding Baby- breast or bottle
The main starch grains: rice, millet and sorghum
Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice
Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam
Sesame, pumpkin, sunflower seeds
Starchy fruit: breadfruit, banana-plantain, water chestnut
Oils and fats: butter, olives, olive oil
Rice with a hot vegetable sauce
Stuffed vine or cabbage leaves
Chestnuts with brussels sprouts
Low-fat yogurt sauces and dips
Spicy broad bean and pine kernel salad