Nourish - November 2017

also lost when certain vegetables are
boiled, but in some cases it increases
beneficial active compounds like
lycopene in tomatoes (known to
fight cancer); beta carotene in carrots
(boosts the immune system); and in
pumpkin, both of these antioxidants
increase. So to be on the safe side, add
the water to a broth or sauce, which
complements your meal.

Steaming
Steaming allows vegetables or fish
to retain their natural goodness
by simply suspending them in a
perforated basket above water as
the heat penetrates into the food.
“Because the food doesn’t come into
direct contact with water or high
temperatures, the antioxidants and
nutrients are better preserved and
it stays true to its natural crunch
and f lavours,” says Heslop. The
most popular vegetable, according
to research, is broccoli, which when
steamed (as opposed to boiling or
microwaving) retains myrosinase, an
enzyme that activates sulforaphane,
a cancer-fighting compound. Other
cruciferous vegetables containing
this enzyme include mustard greens,
brussels sprouts and radish.

Poaching
Like boiling, poaching requires no
additives and is a low fat way to cook.
It involves simmering foods (cooking
below boiling point) in a small amount
of hot water or a f lavourful broth, on
low temperature, until tender. While
this can take longer to cook, risking
loss of water-soluble nutrients, Clark
suggests repurposing the water or
broth and including it in your meal so
you receive all of the food’s goodness.
Watch for calories if poaching in oil
or milk.

Blanching
After vegetables have been immersed
in boiling water or steam for a very
short period of time they’re then
rapidly cooled in ice for the same
amount of time to stop the cooking
process. “This retains the colour of
vegetables, their crispiness and natural
freshness,” says Heslop. “This is the

second-best option next to raw as the

short cooking process and exposure

to extreme cold slows down chemical

changes that affect a food’s quality,

taste, vitamins and minerals,” she says.

Braising

Braising involves browning the chosen

ingredient in a pan and then slow

cooking it in the oven, half-covered with

stock and water on low temperature.

“Because you’re not cooking at high

temperatures and everything is in one

tray, you will get a huge amount of

f lavour and soft, easy-to-digest foods,

which increases the absorption capacity

of essential nutrients,” says Clark. “But

because it does require cooking in liquid,

nutrients will leach, so use the liquid in

the final dish to ensure you receive all

the benefits.”

Sous vide

An already ubiquitous cooking

method in high-end restaurants,

it’s now gaining a foothold in home

kitchens. Sous vide (pronounced

sue-veed) involves food being vacuum-

sealed in a BPA-free plastic pouch and

then cooked at a tightly controlled

temperature (55°C) for long hours in a

water bath or steam. It is then chilled

to safeguard from cross-contamination

and quickly seared to precise taste

prior to serving.

“This cooking method provides

the exact level of ‘doneness’, ensuring

the inside is cooked properly and

the outside is not overcooked,” says

Heslop. “The food maintains its

own natural f lavours but if you add

oils, garlic or herbs, the protein or

vegetables will take on those f lavours

for more juiciness, and tender and

moist textures. Health-wise, because

all the food is sealed in one bag, it

retains quite a lot of nutrients.” A

recent study published in Food Science

& Nutrition found that legumes

and cereals cooked by sous vide kept

a higher concentration of metals

compared to boiling.

THREE WAYS TO MAKE YOUR COOKED

FOOD EVEN HEALTHIER

To regain vitamins and antioxidants

lost in cooking, top up your meals

with raw greens, fresh herbs and

onions, or a squeeze of lemon juice.

For better gut health,

include garlic and

onions when cooking.

Leave skin on your

vegetables for

increased fibre intake.

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