Choosing the right ingredients and trying to avoid using too much salt, sugar or fat in the preparation of recipes are important aspects of a healthy, well-balanced diet, but cooking methods are important too – particularly when it comes to preparing fruit and vegetables. These foods are not only useful sources of fibre and generally low in fat but they also provide valuable vitamins and minerals – particularly vitamin C. The right cooking methods can help to preserve the maximum of these nutrients. Here’s how.
• Serve plenty of raw fruit and vegetables. This way they retain most of their vitamin content. Include freshly grated vegetables in salads and don’t just stick to leafy salads, which contain fewer minerals and are less nutritious.
• Scrub or scrape vegetables rather than peeling them, as most of the vitamins are found just under the skin (always wash them well first – and seek out suppliers of organically grown produce).
• Use the minimum of water for boiling and don’t overcook. Better still, steam or microwave instead.
• Never use bicarbonate of soda when cooking vegetables as this destroys vitamins B and C.
• Use some of thc cooking water as a nutritious stock for sauces and soups.
• Don’t keep fruit and vegetables warm for too long before eating.
• Use plenty of garnishes of watercress, cress and parsley on your food. Not only do they make the food look more appetizing, they are also rich sources of vitamin C and iron.