5 Tricks To Boost The Nutritional Value Of Your Cooking

 Photo by: Bigstockphoto

Photo by: Bigstockphoto

Eating your greens and taking vitamins are great ways to keep the body healthy but don’t stop there! Did you know there are nifty cooking tricks you can do to enhance the flavor as well as the nutritional value of every meal?

The fact is, all the heat, boiling or braising tend to wear away the nutrients of fruits and vegetable. That’s why carefully cooking your food is important to keep is nutritional value intact. We recommend trying out these cool tricks the next time you’re planning to cook for the family:

Letting Minced Garlic Sit Out

The next time you minced your garlic for that stir-fry; don’t throw it on the hot pan right away! Letting chopped or minced garlic sit for 15 minutes prior to sautéing actually helps activate garlic’s cancer-fighting chemicals. According to research, mincing and sitting out the minced garlic for several minutes to expose it to air encourages an enzyme reaction, releasing more of garlic’s cancer-fighting compounds.

Bring On The Healthy Oils

If you’re fond of eating more of your greens or sautéed dishes, don’t forget to add a little oil. According to studies, adding healthy oils (such as canola or extra virgin olive oil) promotes better absorption of nutrients released by the veggies when heated. Of course, make sure you don’t go overboard with the oil, especially if you are using processed or refined oil.

Opting For Chunkier Cuts

We tend to cut or chop our veggies in small, uniform cuts but did you know chunkier cuts can actually help retain the nutrient value of veggies? Air and heat from cooking are two of the main reasons why essential vitamins and minerals of foods are destroyed. The nutrient value of foods tend to be lost during the process of cooking, but cooking bigger sections of vegetable, especially summer squash or sweet potatoes helps minimize the vegetable’s exposure to air and heat.

Don’t Remove The Peels!

We often remove the peels when cooking sweet and ordinary potatoes but did you know you could be getting more out of these veggies when you eat it with the peels on?

Potato peels is a rich source of vitamin C so instead of peeling the taters, just use a soft brush to clean each very well rather than removing the peels altogether. Also, if you want to retain the vitamin C at its highest level, boil the potatoes quickly. Keeping the lid on the pot as you boil helps cook the potatoes quickly so there’s little nutrient loss. You see, vitamin C is water soluble, longer cooking time can actually lead to higher loss of vitamins in food.

Using Nonstick Pans

If you love your stir-fry or sautéed dishes, start breaking out the nonstick pans. Health-conscious folks tend to avoid eating sautéed dishes because this type of cooking generally requires oil to be added on the pan. But if you use nonstick pans, you don’t use a lot of oil and according to the American Heart Association, sautéed food can become heart-friendly too!