How vital nutrients can be found in food
Every day we learn more about the nutritional and health benefits of different foods but it is not just the level of vitamins, minerals, phenols and other beneficial compounds in food that is important but also the way in they are combined and used in cooking. Bad practice can lead to a major loss of benefit and good practice can enhance their value in the diet.
10 Healthy hints in the kitchen
Cut sugar and increase your fibre content by starting the the day with your own home squeezed fresh orange juice.
Cook plenty of one pot dishes in casseroles, Dutch ovens or tagines to ensure that all the nutrients are retained in the dish.
Cook vegetables rich in fat soluble nutrients with olive oil to produce more beneficial easily absorbable nutrients than cooking separately.
Combine olive oil with green salad vegetables rich in nitrates to produce nitro fatty acids which can reduce blood pressure.
Steam vegetables rather than cooking in water to prevent water soluble vitamins such as Vitamin C leaching out into the cooking liquor.
Marinate meat in olive oil before grilling or barbecuing to reduce the production of potentially harmful compounds on cooking.
Combine pulses and cereals in dishes like baked beans on toast to enhance the protein content of vegetarian and vegan meals.
Eat carbohydrate foods with olive oil to decrease the absorption of sugar and so reduce the glycaemic load of a meal.
Cook fish in olive oil to protect the heat sensitive omega 3 polyunsaturates in the fish from break down.
Sweeten cakes and desserts with fresh fruit purees instead of sugar
