How to Better Preserve Nutrients When Cooking
When we prepare our food, we’re not only looking for flavor, texture, or presentation. It’s also important to ensure that the nutrients in the ingredients are preserved as much as possible. The way we cook can make a big difference in the nutritional value of our dishes. From the cooking method to the utensils we use, everything influences the outcome. Today at KuokoKitchen we’ll tell you how to better preserve nutrients when cooking, with simple and practical tips that you can start applying in your kitchen right away.
The cooking method
Some cooking methods tend to preserve nutrients better than others. For example, steaming is one of the best allies when it comes to keeping vitamins and minerals intact, especially in vegetables. Steaming avoids direct contact with water, which prevents water-soluble nutrients like vitamin C or some B vitamins from dissolving and being lost.
Quick sautéing over medium-high heat, with little oil and for a short time, is also an effective technique to preserve nutrients, especially in vegetables. Unlike prolonged frying, this method maintains the texture, color, and much of the food’s nutritional value.
On the other hand, prolonged cooking in water (such as boiling) can cause significant nutrient loss, especially if the cooking liquid is discarded afterwards. If you need to boil something, a good practice is to reuse the water for soups or stews.
Proper utensils
The utensils you use in your kitchen can make a big difference in nutrient preservation. For example, ceramic pots distribute heat well and allow even cooking without the need for high temperatures. This helps prevent the destruction of heat-sensitive vitamins.
Steamers, whether electric, bamboo, or stainless steel, are excellent for healthier cooking. You can also opt for quality non-stick pans that allow cooking with little oil, ideal for preparing lighter and more nutritious meals.
Avoid using damaged utensils, especially those with scratched coatings, as they can release unwanted substances that affect the quality of your food.
Cutting at the right moment
One of the most common mistakes is cutting food too long before cooking it. Many vitamins, like vitamin C, oxidize quickly when exposed to air. Therefore, it is recommended to cut fruits and vegetables just before cooking or consuming them to minimize nutrient loss.
Also, whenever possible, opt for larger cuts. The smaller the exposed surface area, the less oxidation and vitamin loss occur during cooking.
Cooking with the lid on
Cooking with the lid on has several benefits, one of which is nutrient preservation. By keeping heat and steam inside the pot or pan, the cooking time is shortened and loss of heat- and oxygen-sensitive vitamins is reduced. Additionally, it saves energy and enhances flavor by preserving aromas.
Using cooking liquids and juices
When you cook in the oven, steam, or even on the grill, collect the released juices. They contain not only flavor but also minerals and beneficial compounds. You can use them as a base for sauces, soups, or side dishes.
For legumes or cooked grains, avoid discarding the cooking liquid: it is rich in nutrients and can be used to enrich other dishes.
Don’t overcook your food
One of the most important principles for preserving nutrients is to avoid overcooking. The longer food is exposed to heat, the greater the loss of vitamins and minerals. Pay attention to doneness: vegetables, for example, should remain slightly crisp, not soft. This way, they preserve not only their nutritional value but also their color and texture.
Proper storage
Once cooked, food can continue to lose nutrients if it is not stored properly. It’s important to let it cool before refrigerating, but not leave it at room temperature for too long. Use airtight containers to prevent oxidation, and consume the food within a short time to retain its value.
Preserving nutrients when cooking doesn’t require complications, just a bit of attention to the methods and tools we use. Using proper utensils, avoiding overcooking, and opting for techniques like steaming or sautéing can make a big difference in the nutritional quality of your dishes. In our online store, you’ll find utensils designed to help you cook healthier and more efficiently. Because eating well starts with good cooking!