- 1. Steaming
- 2. Using the microwave
- 3. Use the pressure cooker
- 4. Cooking meats in the oven and to the point
- 5. Grill meat over high heat
- 6. Cut into large pieces and do not peel
- 7. Use the cooking water
Cooking food in water and at high temperatures causes nutrients such as vitamins C and B complex, iron, calcium and proteins to be lost, decreasing the nutritional value of the food.
These losses occur mainly in fruits and vegetables cooked in water, which end up losing about half of its vitamins and minerals.
So, see 7 tips for cooking food in the best way to maintain its nutrients.
1. Steaming
Steaming vegetables, fruits and vegetables causes only minor nutrient losses to occur, conserving most of the food. In addition, the flavor of vegetables is also more intense when steamed, without losing anything to the cooking water. See the cooking time of each food in steam.
2. Using the microwave
Another great option to preserve nutrients is to cook fruits and vegetables in the microwave, adding a small amount of water, as the more water in the pan or cooking container, the more nutrients will be lost.
3. Use the pressure cooker
Using the pressure cooker helps to preserve nutrients because the cooking time is shorter, which reduces the loss of vitamins, minerals and proteins to water.
In addition, even in common pans, cook over low heat and for the shortest possible time, because the higher the temperature used and the longer the cooking time, the more nutrients will be lost.
4. Cooking meats in the oven and to the point
Using the oven to cook meat is a good option to keep its nutrients, because when they become stale and with a black layer of burnt meat, they undergo changes that lose their nutritional value and even increases the presence of carcinogens. See 3 tricks to enrich foods with iron.
5. Grill meat over high heat
When preparing grilled meats, start the cooking process over high heat, to form a protective layer that prevents the loss of nutrients. After turning both sides of the meat, reduce the heat and let it grill until the inside is cooked.
6. Cut into large pieces and do not peel
Whenever possible, you should cut the vegetables into large pieces, just in time to cook them, and not remove the peels, as it helps to prevent more nutrients from passing from the vegetable to the water.
Having vegetables in large pieces also helps because they have less contact with water, reducing the loss of vitamins and minerals.
7. Use the cooking water
To take advantage of the nutrients left in the water used to cook vegetables, greens and fruits, one option is to use this water to prepare other foods and make them more nutritious, especially those that absorb water, such as rice, beans and pasta.
See also How to freeze vegetables to avoid losing nutrients.
