Tips to retain the nutritive value of food while cooking.
Cooking methods may be of two types. First is the wet methods like boiling and steaming, the other is dry methods like frying, baking and roasting. The wet methods result in greater loss of nutritive value as compared to dry methods.
When vegetables are cooked in boiling water, there is some loss in proteins, when salt is added and the cooking water is discarded then there is also loss of minerals especially loss of sodium, potassium and chlorine. So it is advisable to use minimum amount of water for cooking and never discard the cooking water.
Always boil root vegetables like potato,colocasia etc along with their skin, as the skin prevents loss of nutrients.
Never peel or cut vegetables long before they are to be used. Cut vegetables into big pieces and cook for a short time as possible.
Never wash rice so much before cooking as it results in about 30-40% loss of vitamin B especially thiamine and nicotine along with minerals. Instead use better quality rice and give them minimum possible washings.
Rice should be cooked in just sufficient water so that all the water is absorbed and all the vitamins and minerals are retained. Never discard cooking water from rice.
Do not sieve cereal flour as it discards dietary fibre which is important for the proper functioning of the alimentary canal. It is better to use wheat flour without sieving.