CONSERVATION OF NUTRIENTS
Saving nutrients during the process of cooking is called conservation.
Guidelines to minimize nutrient losses during preparation
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Choose fresh foods that are not over-ripe, bruised, cut or scraped.
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Wash vegetables before cutting. Soaking or washing time should be reduced to minimize nutrient loss.
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Cut vegetables into big pieces so that exposure of vitamins to water is less while cooking and washing.
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Use a vegetable peeler to remove skin as it helps remove only a very thin layer of skin.
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Use minimum water for cooking. Bring the water to boil and add the vegetables to cook.
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Cook vegetables by steaming and pressure cooking to conserve nutrients.
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Cover the vessel with a lid while cooking as it hastens cooking.
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Vegetables salads should be prepared just before serving to conserve nutrients.
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Use acids such as lime juice or vinegar to salads as it prevents loss of Vitamin C since Vitamin C is stable in acid.
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Store foods in a cool, dark place.
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When boiling, add the raw food to the boiling water rather than to cold water.
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Steaming is a way of cooking with a minimum amount of water.
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If possible use the cooking water for gravies, sauces or soups as it is a source of water-soluble vitamins and elements (minerals).
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Cook for the minimum time necessary to make the food palatable and safe.
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Do not use baking soda to help keep the green colour of vegetables, as this increases loss of vitamin C.
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Do not use copper utensils. (Copper helps to destroy vitamin C.)
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Soak whole pulses overnight and other dhals for one hour before cooking.
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Use the leftover dhal water to make rasam or sambar.
WASHING VEGETABLES BEFORE CUTTING |
CUTTING VEGETBLES INTO BIG PIECES |
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PRESSURE COOKING |
SOAKING PULSES |
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DO NOT USE BAKING SODA |
DO NOT USE COPPER UTENSILS |
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Source
http://www.textbooksonline.tn.nic.in/Books/11/Nutrition-EM/CHAPTER_2.pdf
http://s3.amazonaws.com/pixmac-preview/washing-vegetables.jpg
http://images.meredith.com/bhg/images/07/l_BKS021312.jpg
http://www.healthgoods.com/Shopping/images/Pressure_Cooking_Step2.jpg
http://media.photobucket.com/image/soaking%20pulses%25252Bovernight /PICT0003.jpg
http://experiencelifemag.com/blogs/signs-of-life/files/2008/05/bakingsoda.jpg
http://whatscookingamerica.net/CynthiaPineda/Beans/BeansSoak.JPG
http://www.tias.com/stores/coppertonlane/pictures/6439a.jpg
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