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| Nutritious Cooking Tips |
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Here are some helpful tips that will help you to retain the nutritious value that is
that is found naturally in our fruits and vegetables even AFTER cooking the food.
We all can have the tendency to wash or cook the natural vitamins in our fruits and veggies right into the
sink or pot that we use to cook. |
Nutrient loss occurs when produce is exposed to heat, light and air, or is soaked or cooked in large amounts of water. The water-soluble vitamins-B vitamins and vitamin C-are more susceptible to destruction. Fat-soluble vitamins are more stable.
Minerals could be lost when the water is discarded. To preserve vitamins and minerals, follow these guidelines: |
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| Produce Cooking Tips |
- Don't wash, chop or slice fruits or vegetables until you are ready to use them.
- Don't soak produce in water to clean it; this may discard of those valuable water-soluble vitamins. Instead, quickly but throroughly rinse fruits and vegetables under cold running water. Use a soft brush to remove dirt that clings.
- Many nutrients are concentrated just beneath the skin of many fruits and vegetables.
- Cook vegetables such as potatoes and beets in their skins and peel them after cooking, when their skins will slip off. Even if you do not eat the skin, leaving it intact during cooking helps preserve nutrients. Peel other vegetables, such as carrots, thinly - or simply scrub them with a soft brush cold running water.
- Cook vegetables whole, or in large pieces rather than diced or finely sliced or chopped.
- Steam or microwave vegetables until just crisp-tender. These methods preserve the most nutrients. Boiling vegetables for a long time will cause most of the vitamin C and other water-soluble vitamins to leech into the cooking liquid. Plus, vitamin C and thiamin are easily destroyed by heat. However, if you do prefer to boil, do so in a small amount of water, and be sure not to overcook.
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