When you cook, how to conserve vitamins and minerals in food?
The way vegetables are stored, prepared and cooked can preserve or squander much of their vitamin and mineral content as well as their taste. Try to follow these guidelines to get the best out of what you eat:
Avoid using processed foods except as an occasional source of convenience. Choose the freshest foods possible and eat as many salads, fresh vegetables and unrefined foods as you can. Make soups and casseroles when the weather is cold — it is not always psychologically pleasing to eat cold, damp food on a cold, damp day.
Plant some salad greens and vegetables in your garden if you have one. Many vegetables will grow in a small space and share the beds with flowers or grow up walls and fences. If you don’t have a garden, investigate bean and grain sprouting, which will take up only a small corner of the kitchen, be a good source of vitamins, and are fast and fun to grow.
* Shop daily for vegetables. If you cannot, store them in an airy, cool, dark place or in an air-tight container in the fridge.
Prepare vegetables just before you cook and eat them. Avoid peeling as vitamins and minerals congregate under the skin and the fibre is good for you. Because of chemical sprays and pesticides, always wash your fruit and vegetables thoroughly and if you have any choice in the matter opt for fruit and vegetables that have not been sprayed. Remove the peel after cooking if you must. Cook vegetables whole or cut in large pieces and keep leaves whole to avoid losing nutrients by exposure to air.
* Steam or pressure-cook when you can so the food is over rather than in the water. Otherwise use waterless pots or put vegetables into the minimum amount of boiling water and cook for the shortest possible time. Save the water for soups, casseroles and gravies or drink it straight. Never add bicarbonate of soda, which destroys vitamin C and thiamine. Add salt at the end of the cooking time if you insist on having it.
* Cook frozen vegetables straight from the freezer. If there is some delay, put them in a container while they wait so that the thawed liquid, which is full of vitamins, is added to the cooking pot.
* Copper and iron cooking utensils can destroy some vitamins. Choose stainless steel, glass or enamel. Serve food as soon as it is cooked. Keeping food warm destroys a lot of the nutrients.
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