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How do you know whether your cooking style is friendly for nutrition? From chopping to deep frying we tend to cook all the goodness out of our food.
Let’s talk about cooking procedures and how they affect nutrition.
People think that this is a healthy process even if the end product is bland. However, throwing away the water you boil in means losing 60 percent of the nutrition of Vitamin B, Vitamin C, and minerals. This is also true of rice. So boil things in just enough water and if there is any extra left, use it to make gravy.
Also, let the water boil first and then put in the rice, lentils or veggies. Always cook on a low fire, with a lid on the pan. You can also use a pressure cooker to boil your food in.
This process of cooking retains the most nutrition. Vegetables such as tomato, carrot, and broccoli become more nutritious when you steam them. If you saute the ingredients slightly and then steam them, the dish becomes tastier as well as healthy.
Poaching helps retain the nutrition of an egg. You can also poach thin slices of fish and some vegetables (such as carrots and capsicum).
You can grill vegetables, fish, and meat, but be careful not to char them. Any charred or blackened part should be removed. Eating such parts can lead to cancer in the breast and pancreas as the process brings about harmful chemical changes in meat and chicken. Grill only the lean cut (low on fat) of meat or chicken.
The easiest way is to cook in the saute mode on an induction cooker. You can even do it on low heat on a gas stove. Use olive oil for best nutrition.
Extensive research has shown that cooking in the microwave retains the nutritive value but can make food dry. Sprinkle some water on the food before reheating it to keep it moist. However, never use a plastic or melamine vessel to reheat food in the microwave oven.
So it is evident from the above that no one way of cooking is the best for health as well as taste. One needs to maintain a balance between the various methods of cooking to have tasty as well as healthy foods on a daily basis.
Which is your favorite cooking style? Please do not hesitate to let us know your views in the comment section below.