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

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9.	Cook the vegetables (or fruits) in minimum water and cover & cook wherever possible on low heat
10.	One of the simplest cooking techniques is steaming food. Steaming retains more nutrition than boiling so use steam cooking wherever possible or at least use low heat (simmer)

These best cooking methods if adopted can provide you best cooking techniques in retaining nutrition without compromising flavor.

Vijayalakshmi Iyengar
Sr. Dietitian,NutritionVista.com

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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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