Culinary Techniques to Retain Nutrients

Cooking Techniques to Retain Nutrients

1. Selection

• Fresh, ripened on the vine (local), or frozen
• Some canned foods (tomato products, carotenoid-rich foods, and legumes) provide benefits

2. Storage

• Wash vegetables before cutting
• Keep and consume the peel when possible
• Place any cut produce in airtight container (or cover with a wrap)
• Refrigerate to extend freshness
• Remove produce from a can and chill in a different container

3. Cooking

• High heat and water can leach some water-soluble vitamins
• Use the shortest appropriate cooking times
• Avoid over-cooking to preserve texture, flavor, and nutrients.
• Best cooking methods to preserve nutrients, particularly water-soluble are steaming and microwaving
• Avoid using baking soda to maintain a vegetable’s color - it alters the texture and destroys vitamin C and thiamin
  • blanching would be the preferred method to maintain color, especially bright orange and green.
  • How to blanch: briefly boiling the vegetables, followed by an ice-bath. They can then be wrapped and refrigerated if using later or used to used immediately to sauté or can.
• Boiling is the least effective method of cooking to maintain nutrients (especially water-soluble vitamins).
  • reserve them for soups and marinates
  • used to poach or braise land animal protein or fish.
  • use it to cook starches such as potatoes and pastas
• Deep-frying is another method that is not beneficial to health.
  • The high heat used can create free radicals and often the type of oil does not provide health benefits.
  • This is a liquid that should NOT be reused for its nutrient value even if vegetables are cooked in it.
  • Foods such as French fries should not be demonized, but rather encourage small portions with limited frequency or an acceptable healthier alternative.

Nutrients vary in their bioavailability - the extent to which a nutrient is absorbed and utilized.

Ways to enhance nutrient bioavailability:

• Bacteria and enzymes along the digestive tract can increase absorption
• Protein and vitamin D enhances calcium utilization
• Vitamin C increases iron absorption from plants
• Fat-soluble vitamins require fat intake for absorption
• Fermentation can improve iron uptake
• Food prep techniques (soaking and sprouting) for beans, grains and seed as well as leavening bread enhance zinc uptake
• Organic acids (e.g. citric acid) increase zinc absorption
• Forms of a nutrient may influence absorption (e.g. Vitamin D3 vs. D2)

Although there are certain tweaks to the diet that can enhance absorption, the body also adapts to varying levels of nutrient intake.

It is important to remember that encouraging the Med diet or similar diets that contain lean land animal protein, seafood, legumes, vegetables, leafy greens, fruit, fermented dairy, nuts, seeds, and heathy fats is a great way to obtain all the essential nutrients from one’s diet.

Although we talk about ways to retain nutrients, adding more fruits and vegetables is the best way to enhance the intake of key nutrients.

Adults should aim for (based on 1,600-3,200 calories/day:

• Fruit 1.5 to 2.5 cups
• Vegetables 2-4 cups

Ways to incorporate more produce throughout the day

• Snack on fruit, use as a side or dessert
• Eat diverse colors
• Order a vegetable when eating out
• Precut vegetables and eat with hummus, nut-butter, yogurt dressing
• Keep them where you see them (eye-level in fridge, or bowl)
• Add to soups, stir-fry, pasta sauce, grain bowls, pizza, meat loaf
• Start your meal with a salad or your favorite vegetable medley
• Add vegetables to breakfast, sandwiches, pasta, and rice.
• Raw vegetables are great for a crunchy snack.
• Remind patients they can never have too many vegetables.

For some children (and to a lesser extend adults) the texture of vegetables and even some fruits can prevent them enjoying these wonderful flavors and health benefits.

Changing the texture of vegetables:

• Steaming vegetables
• Roasting vegetables
• Smoothies
• Pasta sauce
• Blended soups

Changing the taste:

• Add caramelized onions to cooked spinach
• Add cinnamon to baked sweet potato

Vegetables should never feel like punishment.

Remember when Brussels sprouts were boiled, overcooked, slimy and bitter? Now Brussels sprouts are stealing the show at restaurants and have even moved from a side to an appetizer. Roasted, perfectly charred, crispy… with a subtle sweetness and bursting with flavor!  Add in parmesan and garlic or even a bit of bacon for flavor and they are transformed into an irresistible treat.

It doesn't take much to change a vegetable from ordinary to extraordinary. Often just roasting in the oven or lightly sauteing with olive oil does the trick.

Roasting

Steps:

1. Preheat oven to 375F degrees.
2. If using fruit, make sure that it is ripe and firm.
3. Cut your fruit or vegetable if you desire or leave it whole.
4. Toss it with a little olive oil or citrus.
5. Spread it out on a parchment lined baking sheet.
6. Put it in the oven and roast for 20-40 minutes.
7. The smaller the item, the less time it will take, so watch it.
8. Remove from oven and serve.

Roasting fruits and vegetables is very easy to do and it takes very little time. By roasting fruits and vegetables, patients are able to bring out the natural flavors and add dimension to the plate.

After roasting, advise patients of the wide range of possibilities. They can make them into sauces or soups, add them to plates as a side dish, or use them as a garnish for yogurts or the main attraction as a dessert.