10 Best cooking methods and Tips to retain nutrition, freshness and flavor

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5.	Never wash cut vegetables & fruits. If you need to prevent them becoming dark, (due to enzymatic browning) then cut them & place them in water, any acidic solution like lime juice or tamarind water or vinegar, buttermilk or milk as the case may be and use the liquid in which they have been preserved in the preparation.
6.	Cut vegetables as big as possible and just before cooking. If time is a constraint, then delay cutting as much as possible and then store them in air tight containers and store them in the fridge.
7.	Try and retain the peel of the vegetable or fruit wherever possible. Invariably the concentration of nutrition is just near the peel.
8.	Always pare and cut with a sharp stainless skin peeler & knife respectively

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User Comments

22 June, 2010 | Poonam Vaswani | Reply

Hello Amita,
There is well documented information on the effect of HIGH level microwaves on humans, and they are known to be harmful to humans. Our understanding of the impact of LOW levels microwaves, which are used in cooking foods in microwave ovens, comes more from animal studies which may not always be replicated in humans. Controlled, long-term studies with a large numbers of humans need to be carried out to study the impact of low level microwaves on humans. Till then, it is very important to meet the FDA safety standards, and suitable precautions should be taken while cooking.
Microwave cooking does result in some nutrient losses, especially of vitamin B and C and antioxidants. However, these losses can be minimised when food is cooked in a short time & with minimum water needed.

21 June, 2010 | Amita | Reply

Is microwave cooking safe? Does it help in retaining nutrients?

30 May, 2010 | Janki | Reply

Hello Kanu,
Chick peas are high in Protein, Calcium and Iron. These nutrients have least effect of soda bi carb in terms of nutrient loss. Watersoluble vitamins like B complex and Vitamin C are lost due to soda. One should not use soda for cooking green vegetables to retain nutrients.

27 May, 2010 | kanu | Reply

What about addition of baking soda (sodium bicarbonate) while cooking chickpeas?Does it also lead to loss of nutrients?

26 April, 2010 | Janki Patel | Reply

Hello Suman,
The taste we get in fried food, is due to fat content.Have you noticed that full cream milk will taste sweeter then skim milk? Fat or fried food gives a satiety- feeling of satisfaction and fullness. We may not stop after eating two chips because it is the sensory quality that makes us eat more.

26 April, 2010 | Geetanjali | Reply

Dear Suman,

Frying of foods improves the color, texture, flavor and taste of foods. Cooking in oil, extract the essential oils responsible for the flavor of foods, spices. Moreover, starchy fried foods release 'serotonin' a stress buster. So when you eat chips, you feel better and can go on eating them till you finish.

Ms Geetanjali Kelkar, PhD
Dietitian online
NutritionVista

26 April, 2010 | Suman, Calcutta | Reply

Why does fried food actually taste better.

And

Why does it make us want more - so that we dont stop eating.

Have you tried stopping eating after eating just 3-4 chips, when you are nibbling on potato chips

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