U can change the way of cooking for nutrition value . Like soak pulses before boil . Cut vegetable on big pieces instead of small pieces . Dont put veggies in water for so much time . Dont over cook any veggies . Inastead of making veggies in pan use cooker .
Dont keep veggies in fridge a. For so long after cutting them, dont heat food again n again, dont put salt on evry fruit (if possible).
It depends on your cooking. Here are some tips for you to help out... Don't throw away the stock of veggies after boiling. Utilize it kneading dough or in curries. Do not over wash the pulses. Many vegetables have essential nutrients under their peel. So you don't remove the peel thicker.
Yes its true!But you cannot avoid cooking also. So the most important thing You should discard is microwave cooking.Microwave has waves which is acting as a slow poison in our daily food. You can opt for boiling the veggies and fruits before consuming them.Another good option is to steam the veggies. Try to not overcook the veggies which are already tender. Try to consume seasonal vegetables and fruits,Do not opt for the sealed and tinned fruits or packed vegetables. Stir fry vegetables are a really good option for having rich nutrients in our diet.
I think wven though cooking kills important nutrients still we can keep up our health portion through salads which can include fruits, sprouts etc. We can also include lots of veggies in soup which taste very good..even in junk food we can add lots of veggies to make it more nutritious..while making soup instead of blending it if we finely chop veggies and just boil them then add little salt pepper and cream. ..do try it taste yummy. ..
Dont over cook them. Keep them a bit crunchy. Avoid washing veges after chopping them. Try to have it as a whole rather than liquidifying them. And if you churn them.. Avoid straining them.
This a common problem most of the health aware people ask Navpreet. Cooking needs to be controlled in order to retain its nutritional value. Here are some easy tips. 1) Blanch leafy vegetables and make paste of about 1/3rd of it ao the nutrition is retained. 2) In case you have made half cooked veggies and sprouts, dont re heat them while eating ar a later stage. Instead add some lime juice to make it a bit tangy, and people love eating them. 3) Always use lime just before eating up your food as lime actually accelrates the process of cooking your food especially fish. 4) maintain a chart and ensure you dont consume over 2000-2500 calories per grown up adult in a day. 5) prick raw veggies with a toothpick at many places and then cut large chunks instead of making small pieces, that way the cooking wont kill the nutritional value of the vegetable. 6) Remeber that you ar just assembling the ingredients together, the fire is doing the cooking. So you have plenty of time to control the fire. Switch to slow cooking in order to get the pan off the stove whenever you want it. 7) use flat bottomed pans to cook food as they ensure even heat all across and you save a lot on fuel and also control the cooking stage of yiur dish. 8) Always remember to switch off the gas stove a couple of monutes before your dish is done. Let the remaining be done by the vapours and heat inside the closed pan. Dont open the lid and let the heat escape. 9) In caee of boilied vegetables, retain the atock and use it in the gravy. That keep the nutrition intact to a great level. 10) make it a habit to have salads and some fruits along with the meal to substitute the loss in nutrition which yiu incur while cooking. Hope this helps. :smiley: Eat healthy, stay healthy.
Not always, at times it is important to cook the food properly as cooking helps in killing some of the harmful microbes found in some vegetables and meats, it also increases the digestibility of food.
Do not over cook your veggies ...we Indians have a bad habit of pressure cooking our veggies where all the nutritional values get evaporated... One needs to steam the veggies as much as possible ... Microwaving is also a good option...no matter how you do jyst make sure to use enough water while boiling so that the water gets aborbed keeping in tact the nutrition..as majority escapes in the water ... For the leafy n tender vegetables blanching is enough n this also helps in keeping leaves green through out... For the stir fries cut them as small and as thin as possible so that they get cooked in tempering itself ... Use good quality vessels so that they do not stick to the pan while stir frying so need to add extra water or liquid... Many people cook the veggies like mushrooms , peppers , sweet corn etc adding turmeric n salt ..they are very tender they do not require any boiling etc..just rinse them in water thoroughly n saute on low to medium heat sprinkling with little salt n cover ..the mushrooms and other get cooked in their own juices released, in no time...
Dont overcook. Let the vegetables be half boiled tobpreserve the nutritious value. Indtead of making dry vegetables in a tawa. Give a whistle in cooker by just washing and then cutting vegetables wutjout water.Not much nutrient is lost this way.
Du you know even snake gaurd can be taken raw as salad.you hace to scrape off the outer skin and remove the spongey portion from inside.next cut it as tiny as possible(cubes).alongwith add capcicum cut into small cubes,some moong dal sprouts.add black pepper powder salt to taste.then crush ginger extract juice.mix with lime juice.mix with the salad.temper with mustard seed and chenna dal.finally add finely chopped curry leaf and corriander leaves. No.2 grate beetroot thinly.soak ground nuts previous night.add to the beetroot , add salt andsame ginger lime juice pepper powder and same seasoning