Daawat Newsletter Feb 10, 2003 Issue # 88 |
Index |
Recipe Count: 1765 | |||||
Featured Recipe
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Tip of the week Cookery term |
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Feature: Eating Smart- Cooking Healthy Eating healthy and cooking healthy go hand in hand.... A healthy balanced diet isn't just about eating the right kind of food. The way that you buy, store, prepare and cook your food, and even the pots, pans and equipment you use, all have a significant impact on the nutritional value of the food you eat. Eat more sprouts. Sprouts are remarkable foods, cheap and nutritious. The process of sprouting induces a frenzy of biochemical changes in which complex substances break down to simpler forms, which makes them easier to digest. Sprouted legumes also have higher vitamin C, iron and calcium levels than those legumes, which are not sprouted. Steam and sauté rather than boil. Carefully cook vegetables so that they retain most of their nutrients during the cooking process. Therefore, it is better to sauté or steam vegetables rather than to boil them. If you do boil the vegetables, use the minimum quantity of water and cook only until the vegetables become tender. Use a pressure cooker to cook vegetables as pressure-cooking requires less oil and also helps to conserve the volatile nutrients like vitamins B and C. Save nutrients. Do not throw away the water in which dals, rice and veggies have been cooked as it contains water-soluble nutrients such as vitamin B and C that are released during cooking. It is advisable to add just enough of water and cover foods while cooking to preserve the volatile nutrients. Any excess cooking water that is remaining can be used to make soups or to knead your chapati dough, as these are a good way to use the water-soluble vitamins. Whenever possible, cook food in large pieces as vegetables cut into small pieces lose more nutrients. |