How to Retain Vitamins in Cooking
Over-boiled vegetables and meat that has been cooked dry and flavorless make for an unpleasant meal, and they have also lost many of the vitamins that give them their nutritional value. Cooking to retain vitamins and nutrients isn't difficult, but it does take a bit of extra attention and planning. To cook dishes that will retain the greatest possible amount of vitamins, there are two basic guidelines: cut up meat and veggies as little as possible (i.e. retain whole pieces/chunks), and use the least amount of water and cooking time possible. These guidelines will help you prepare healthy meals you can be proud to serve to friends and family. Does this Spark an idea?
Instructions
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Vegetables
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Wash vegetables in cold, fresh water, but do not soak them. Eat your vegetables (and fruits) raw to get the most vitamins.
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2
Use a microwave to retain vitamins in vegetables. The water used while cooking is where many vitamins are lost, and microwave ovens cook vegetables using a small amount of water. Keep vegetables tightly covered during cooking. If you are not using a recipe, see your microwave's instruction booklet for how to cook specific vegetables.
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3
Stir-fry vegetables in a wok or frying pan to retain vitamins. Use a small amount of oil or cooking spray and cook most of your vegetables until they are slightly soft, but still a crisp or firm (referred to as "crisp-tender"). This method works best for vegetables such as broccoli, cauliflower, carrots, peppers, onions, green onions, mushrooms and many Chinese vegetables.
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4
Steam your vegetables in a double-boiler over simmering water. You can make them as tender as you like without losing as many vitamins as you would by boiling them.
Meat, Poultry and Fish
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5
Avoid cutting meat, poultry and fish into pieces. The more surface area that is exposed during cooking, the more vitamins will be lost.
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6
Broil or grill meat and poultry, and steam fish to retain the most vitamins. The less cooking done to the meat, poultry and fish, the more vitamins are retained. Therefore, a rare steak will have more vitamins than one that is cooked well-done.
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7
Serve your dishes quickly; the longer they sit, the more vitamins will be lost.
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Tips & Warnings
The longer your vegetables sit in the fridge, the more vitamins they will lose.
Avoid cooking vegetables in a copper pot--copper destroys the vitamins.
When shopping, use Gomestic's guide (see Resources below) or a similar guide to select the freshest fruits and vegetables available. Avoid canned, but frozen vegetables and fruits usually have retained their nutrients.
Potatoes can be baked or boiled in their skins to retain vitamins.
Eating meat, fish or poultry that is rare or undercooked can result in illness from bacteria such as salmonella or e-coli. The FCIC food safety guide suggests using a meat thermometer to check internal temperature, and their website provides a link to safe cooking temperatures. (See References below.)
