Hassle-Free Homecooking

Mike Hayden's blog of various ideas from "The Handbook of Hassle-Free Homecookin'"

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Name: Mike Hayden
Location: Mountain View, California, United States

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Friday, January 19, 2007

How to preserve nutritive values in the foods you buy 3.

Logo:Hassle-Free-Cookbook Millions Of People Are Better Cooks Today Because They Discovered How To Cook Vegetables!

In my previous blog(s) , I've been talking about how food handling and preparation affects some nutrients.

To conserve your vegetables’ maximum food values:

___ Cook only until tender in just enough water to prevent scorching.

___ Use a pan with a tight-fitting lid. The lid helps prevent the escape of steam and vapor so vegetables are cooked quickly in a small amount of water.
The less water you use in cooking, the more food value you retain in the cooked vegetable. This is important to prevent loss of water-soluble nutrients, such as vitamin C, the B vitamins, and some of the minerals.
___ When cooking cabbage, use minimal water – about one-third the amount of cabbage – to retain 90% of the vitamin C. If you use a larger amount – say, four times as much water as cabbage – more than 50% of vitamin C is lost.
Garden Fresh Vegetables
So-called "waterless" cooking refers to cooking vegetables in their own juices, plus any water remaining after rinsing. This method doesn’t cook faster nor conserve nutrients any better than cooking quickly in a small amount of water.
___ Boil root and tuber vegetables (carrots, sweet potatoes, and potatoes) in their skins to retain more vitamins and minerals than by paring and cutting before cooking.
Tests show that potatoes boiled whole in their skins retain practically all of their vitamin C, thiamin, and other nutrients.
___ Bake potatoes and sweet potatoes whole, in their skins, to conserve their nutritive values.

___ Stir-fry vegetables in a frying pan with a small amount of fat or oil. This is a good way to cook quickly while conserving nutrients in succulent vegetables, such as cabbage, summer squash, kale, and collards.

___ Steaming in a pressure cooker is a quick and satisfactory way to cook vegetables—especially potatoes, turnips, and carrots—if you carefully time the cooking period. This is also a practical way to cook the dry legumes, such as dry peas, beans, and lima beans. Prolonged pressure cooking often causes loss of food value.

More in the next blog(s)! Stay tuned! (To receive this blog automatically, just enter your email address in the little window on the left and click Subscribe. Easy, eh? :)

... STOP! ... Are You Going To Miss Out On This Bargain! (Prices go up February 1, 2007.)

For a brief time, you can downloadThe Handbook of Hassle-Free Homecookin' (Acrobat-viewable) for just $2.97 US! Full printable version just $3.97 US. Regular retail price is $49 (for download). (I've added 248 pages since its first release in 1974!)

(Act now! Ridiculous LOW Price will be discontinued February 1, 2007!)

Handbook of Hassle-Free Homecookin' Manual Print and place The Handbook of Hassle-Free Homecookin' in a 3-ring binder and it becomes a GIANT 344-page manual you’ll want in your kitchen (or restaurant).

(Photo taken with my el cheapo .5 mhz "digital pinhole" camera.)

Most "cookbooks" are recipe books that tell you WHAT to cook...

...But, The Handbook of Hassle-Free Homecookin' tells you HOW to cook -- whether you’re wondering how to cook a turkey, how to interpret cooking recipes, how to cook light, how to cook a prime rib, turkey cooking time, how to shop for cooking utensils, pot and pans ... you name it!

If you’re consuming soy products, you should read this series of articles for your health and enlightenment.

Bon Appétit

Mike Hayden
Slightly Famous Author of
The Handbook of Hassle-Free Homecookin'.

© 2007 Mike Hayden

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