Common Cooking Habits That Could Be Ruining Your Nutrients

9. Poaching: Gentle and Effective

Poaching is a gentle cooking method that involves simmering food in a small amount of liquid, such as water, broth, or wine. This technique is ideal for delicate foods like eggs, fish, and fruit, as it minimizes nutrient loss while maintaining flavor and texture. The low temperatures used in poaching help preserve heat-sensitive vitamins and minerals. To enhance the nutritional value of poached dishes, use nutrient-rich liquids like vegetable or bone broth, which can impart additional vitamins and minerals into the food. Additionally, poaching liquids can be repurposed as a base for soups or sauces, ensuring that no nutrients go to waste.

10. Pressure Cooking: A Nutrient Saver

Pressure cooking is an efficient method that uses steam and high pressure to cook food quickly. This technique is particularly effective at preserving nutrients because the cooking time is significantly reduced compared to traditional methods. Research indicates that pressure cooking retains more vitamins and minerals, such as vitamin C and beta-carotene, compared to boiling or steaming. However, the intense pressure can sometimes alter the texture of delicate foods. To maximize nutrient retention, avoid overcooking and use the minimum amount of liquid necessary. Pressure cookers are versatile tools that can prepare a wide range of dishes, making them a valuable addition to any kitchen.