Nutrient+Retention

Nutrient Retention

There are many ways to prepare vegetables for a meal, but some ways might be better than others, depending on what vegetable is used and how it is prepared. Some cooking methods are better for than others for vegetable cooking. Usually when cooking vegetables, it is important to use a little water as possible because water-soluble vitamins will leak out of the vegetables when cooking. Adding water to cooking vegetables causes them to becoming mushy, which is only ideal in a creamy soup. For vegetables that are not made into a cream soup, try methods like microwaving, steaming and baking; all are methods that do not use much water, so the vegetables themselves do not change in texture, color or taste. (Amy Brown, p 290)
 * How to Preserve Nutrients in Vegetables **

Do not use water-based methods because they often come out like these peas did:

Microwave: Microwaving uses the least amount of water possible. Microwavable vegetables will have instructions to follow. Only a small amount of vitamins are lost when microwaving, but since it is not in the microwave for long, this does not matter. (Amy)
 * Here are some of the do's and don'ts of cooking vegetables. **
 * Do:**

Steam: Steaming vegetables is also a great way to cook vegetables while decreasing nutritional loss.

Braise: Braising is when vegetables are cooked in their own juices. Water should only be added to prevent burning. (Amy)

Deep fry: Although you can deep fry vegetables, this increases their fat content. Increasing the saturated fat is not one of the nutrients most people try to preserve in food.
 * Don't:**

Cook in large amounts of water: This causes vegetables to become mushy and lose water-soluble nutrients.

Cook at high temperatures: This causes vegetables to lose about 15-30% of their vitamins. It is important not to boil vegetables because this involves high temperatures. (Health.org)

Peel the skin of a vegetable unless part of the recipe: the skin has fiber in it that can be lost when peeled.

Although vegetables can be stored in the refrigerator, they can only be stored for a few days. This is because their respiration rates are still in affect while in the refrigerator. When stored in the refrigerator, eat them as soon as possible. Frozen and canned vegetables can last longer than fresh vegetables. However, many canned vegetables lose their nutrients during processing and are put into a syrup, which decreases its nutritional value. Frozen vegetables can be either bought in the super market or prepared at home. The best way to prepare vegetables for freezing is blanching.
 * Storage of Vegetables **

Blanching is a way to prepare vegetables before freezing so they not only last longer in the freezer, but also maintain their nutrient value. Blanching decreases the rate of respiration in vegetables so they will last longer and perserves their nutrient value because they are not continuing to ripe. Overriping decreases nutritional value in vegetables. To blanch vegetables: 1. place vegetables into a boiling pot of water for an appropriate amount of time while covered with the lid. 2. When done, immediately cool and clean the vegetables and place in ice water for the same amount of time for blanching. 3. When done, drain the water and place the vegetables in the freezer in a container. (MissouriFamilies.org)
 * Blanching **

__Different vegetables have different blanching times:__
 * Green Beans, 3 minutes
 * Broccoli, chopped or stalks, 3 minutes
 * Beets, small, 25-30 minutes; medium, 45-50 minutes
 * Brussels Sprouts, small, 3 minutes; medium, 4 minutes; large, 5 minutes
 * Carrots, tiny, whole, 5 minutes; diced or strips, 2 minutes
 * Cauliflower, 3 minutes
 * Corn on the cob to freeze on the ear, small ears, 7 minutes; medium ears 9 minutes; large ears 11 minutes
 * Corn on the cob to cut for whole kernel corn, 4 minutes-cool and cut from ear.
 * Corn on the cob to cut for cream style corn, 4 minutes-cool and cut from ear, scraping the cobs.
 * Greens like spinach, 2 minutes
 * Shelled Peas, 1½ minutes
 * Snow or Sugar Snap Peas, 2-3 minutes
 * Summer Squash like zucchini, slices or chunks, 3 minutes; grated, 1-2 minutes. (MissouriFamilies.org)

Baking vegetables that are high in moisture content in the oven is an appropriate way of enhancing the flavor because the moisture turns to steam in the dry heat of the oven! It is important to leave the skin on the vegetable to keep nutrient loss to a minimum, i.e. potatoes. The combinations that are possible when adding vegetables to dishes that are being baked are endless. Adding, cherry tomatoes to a pork chop, eggplant parmesan, spinach or broccoli to lasagna, etc., etc., etc.
 * Baking **


 * Raw**

There is a whole debate whether eating vegetables cooked or raw is better for you. And the answer appears to be, it depends on the vegetable.

[|Cooked vs. uncooked vegetables]


 * Interesting websites regarding nutrient retention:**

[|Food Storage Techniques That Maximize Nutrient Retention & Flavor]

[|Bodybuilding.com Forum regarding the use of a microwave in nutrient retention.]

[|Recipe Calculations - Nutrient Retention Factor Method]

[|Dish out the nutrients when you serve those veggies]

[|Healthy Vs. Unhealthy Cooking Techniques] [] media type="youtube" key="6dQUPcnjnvE" height="390" width="640"
 * This is a youtube video by Herbalife's registered dietitian Susan Bowerman. **
 * She gives very helpful tips on preserving nutrients when preparing vegetables and fruits. **

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** Check out our own vegetables changing ** color **, and ** texture ** while cooked in __water and acid__ ** ** & **__** water and alkali **__=====

media type="custom" key="8399458" Chlorophyll, Carotenoid , Anthocyanin , Anthoxanthin are all the pigments that were affected by our cooking procedures. As you can see from our slideshow above, the addition of acid and/or alkali effected the color and texture of the vegetables greatly. Although the broccoli turned a vibrant appetizing green from the alkali acid, it also broke down the cell membrane of the vegetable and made it really mushy. The acid did not do the color much justice as well, and turned it a brownish green. How could we get any child to eat that!?!? This helped us come to the conclusion that not all vegetables should be cooked the same and do not follow the same basic principles for preparation and consuming. And as for broccoli, I think were going to stick with steaming the veggie :)

__** References: **__ https://www.msu.edu/~lentnerd/NewFiles/veggies.html Brown, Amy. //Understanding Food: Principles & Preparation, Fourth Edition.// Belmont, CA: Wadsworth; 2011, chapter 13. [|Blanching and Vegetables] [] 1. Image references http://www.ehow.com/list_7376258_food-maximize-nutrient-retention-flavor.html http://forum.bodybuilding.com/archive/index.php/t-5019683.html http://www.nutrientdataconf.org/PastConf/NDBC18/7-2_Marcoe.pdf http://www.valleynewslive.com/Global/story.asp?S=12695724 http://www.livestrong.com/article/365481-healthy-vs-unhealthy-cooking-techniques/ http://missourifamilies.org/features/foodsafetyarticles/fdsftyfeature12.htm