Cooking tips - Retaining nutrients
Retaining nutrients
Water soluble vitamins are delicate and easily destroyed during preparation and cooking. Tips on retaining them include:
1.Scrub the vegetables rather than peeling them, as many nutrients are found close to the skin.
2.Steam, bake, grill or microwave the vegetables instead of boiling them. If you like to boil vegetables, use a small amount of water and do not over boil them.
3. Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly and they retain their crunch and associated nutrients.
4.Vegetables such as tindli, parvar, french beans, peas, potatoes and eggplant can be cooked in the pressure cooker with 1 tsp oil. Water soluble vitamins are delicate and easily destroyed during preparation and cooking. Tips on retaining them include:
1.Scrub the vegetables rather than peeling them, as many nutrients are found close to the skin.
2.Steam, bake, grill or microwave the vegetables instead of boiling them. If you like to boil vegetables, use a small amount of water and do not over boil them.
3. Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly and they retain their crunch and associated nutrients.
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