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FIGURE 31 -
HOW TO MINIMIZE NUTRIENT WATER INPUT AND OUTPUT
- Choose fresh foods
that are not over-ripe, bruised, cut or scraped.
- Store foods in a cool,
dark place.
- Unless the peel or
outer layer is unpalatable, damaged or contaminated, cook the
food whole.
- If it is necessary
to slice the raw food. then try to keep the pieces as large as
possible.
- When boiling, add
the raw food to the boiling water rather than to cold water.
- Use the smallest amount
of water possible; it is not necessary to cover the food. Steaming
is a way of cooking with a minimum amount of water.
- If possible use the
cooking water for gravies, sauces or soups as it is a source of
water-soluble vitamins and elements (minerals).
- Cook for the minimum
time necessary to make the food palatable and safe. Once cooked,
eat as soon as possible. Do not keep the food warm for long periods.
- Do not use baking
soda to help keep the green colour of vegetables, as this increases
loss of vitamin C.
- Do not use copper
utensils. (Copper helps to destroy vitamin C.)
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