uncontrolled enzyme activity, and exposure to
oxygen and to light. They and minerals can
also be drawn out of plant tissues by cooking
water. These losses can be minimized by rapid
and brief cooking. Baked potatoes, for
example, heat up relatively slowly and lose
much more vitamin C to enzyme action than
do boiled potatoes. However, some techniques
that speed cooking — cutting vegetables into
small pieces, and boiling in a large volume of
water, which maintains its temperature — can
result in increased leaching of water-soluble
nutrients, including minerals and the B and C
vitamins. To maximize the retention of
vitamins and minerals, cook small batches of
vegetables and fruits in the microwave oven,
in a minimal amount of added water.
...And Some Enhancement Cooking has
several general nutritional benefits. It
eliminates potentially harmful microbes. By
softening and concentrating foods, it also