The Other Three R's

Recipe for Category Food Tips, Hints & Articles

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Contributed by Jennifer Peachey

I almost took a job selling pots and pans this week. I would love the part where you go to people’s homes and cook a delicious meal for them but I’m not much of a sales person. In conversation with the company, however, I was lead to believe that many people still put their vegetables in a pot, cover them with water, and boil them until they’re cooked. Besides a loss of flavour, this method also depletes the nutritional value. Short of buying new pots and pans, here are some cooking rules to keep in mind.

There are three R’s to be applied to cooking: reduce the amount of water used, reduce the cooking time, and reduce the amount of exposed surface by limiting cutting and peeling. Generally, leave the skin on the vegetables if you can, cook them as soon as possible after preparation, do not soak them, and eat them as soon as possible after cooking. Minimizing the vitamin thieves – heat, air and light – is the best way to maximize nutrition.

There are proponents of “raw” foods only and it is true that any food heated long enough and at a high heat will turn to ash. However, there is evidence that some foods are more easily digested when cooked such as meats, grains, legumes and nuts. Carrots are also more easily digested, and the vitamin A more available, when cooked. Fruit, however, is considered best when eaten raw.

According to the Alternative Medicine Guide, the best cookware is glass, unleaded ceramics, cast iron and stainless steel. The waterless, stainless steel cookware that is sold through “dinner parties” is certainly preferred to aluminium pots or the fill-up-the-pot-with-water method but just adhering to the three R’s will help you get the most from your food. Baking, steaming, or quick-cook stir fries (with a little oil or broth) are all considered healthy cooking methods. Happy Cooking!

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