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September 2008
The Best Ways To Prepare Nature's Bounty
by Jennifer Columbo*
Before I delve deep into nutritional
science, I would like to thank all the farmers on Long
Island for providing such delicious, fresh, and beautiful
produce. Without their dedication I would have little
to write about.
So much is in season locally and the
produce available is at its highest quality. What is the
best way to cook all those vegetables in order to retain
as many nutrients as possible?
Well the answer is not simple. A degree
in chemistry, or food science would have helped me decipher
the vast amount of technical information in journal articles
and other published results of science experiments. There
doesn't seem to be one unified, concise answer.
For example, if you feel you are lacking
in nutrients you have to make a conscious decision to
steam your veggies, or better yet, eat them raw instead
of frying them (by far the worst preparation for nutrient
loss).
That's not to say that raw is always
best, because sometimes unless a vegetable is cooked,
some of the nutrients in them are not bio-available to
us. On the other hand, cooking always results in some
loss of nutrients, especially water soluble ones, such
as C and B vitamins.
Overall, eating a balance of raw and
cooked vegetables is best. Raw beets are delicious shredded
on top of salads. Green beans sliced really thin on a
diagonal, tossed into hot rice, or a slaw, is another
great way to eat raw a vegetable that is usually cooked.
Let's define some key terms:
Vitamin. An organic compound required
as a nutrient in tiny amounts. Vitamins are not synthesized
in the body and must be obtained from the diet. Vitamins
are categorized as either fat soluble such as A, E, D,
and K, or water soluble such as C and the B vitamins like
folate, thiamin, niacin and riboflavin. These categories
mean that fat or water must be present at the time of
eating in order for our bodies to absorb them.
Antioxidant. A molecule capable
of slowing or preventing the oxidation of other molecules.
Oxidation produces free radicals. Free radicals are cells
that are missing an electron, either from disease, damage
or normal metabolic activity. Generally free radicals
attack the nearest stable molecule, stealing it's electron.
Antioxidants neutralize free radicals by donating one
of their own electrons. Antioxidants don't then become
free radicals. Their purpose is to repair. They are stable
with or without an electron.
Minerals. Inorganic substances
categorized as either micro-nutrients, micro-minerals,
and trace elements, needed only in small quantities, such
as iron, chromium, iodine, manganese, and zinc or macro-minerals
that make up a more substantial proportion of body weight
such as calcium, magnesium and phosphorus. Seaweeds like
nori which is used for sushi and dulse which is used in
Japanese soups are excellent sources of micro- and macro-
minerals.
Phytonutrients. Healthy substances
found in plants other than the essential nutrients. Phytonutrients
called carotinoids give flowers, fruits, and vegetables
their color such as carotene in orange fruits and vegetables,
lycopene in red fruits and vegetables, and chlorophyll
in green fruits and vegetable. Carotinoids have antioxidant
qualities.
Polyphenol Antioxidants. A type
of antioxidant containing polyphenolic substructure. There
are over 4,000 distinct species thought to be instrumental
in combating oxidative stress. Each one may assist our
bodies in different ways. Polyphenols are classified as
flavonoids and non-flavonoids. Flavonoids consist of anthocyanins,
flavones, and flavonols found in fruits, vegetables, chocolate
and white and green tea, flavonones found in citrus and
isoflavones in soybeans. Non-flavonoids consist of ellagic
antioxidants found most abundant in strawberries, blueberries
and raspberries.
Preparing
Produce for Optimum Nutrition
Here are some interesting facts and tips,
to help you decide which way to prepare your produce tonight.
Different cooking methods result in more
vitamins, minerals, antioxidants and polyphenols being
lost, changed (to become bio-available) or even enhanced.
Spinach has more iron when cooked, three
times more in fact. However, the iron that is in spinach
is not easily absorbed by our bodies, and therefore not
a good source of iron. Spinach as well as beans, buckwheat,
amaranth, chard, rhubarb, and nuts all contain an iron
inhibitor called oxalic acid. These foods should be eaten
with iron absorption enhancers, such as meat, fish, poultry,
and fruits and vegetables high in vitamin C such as broccoli,
brussel sprouts, tomato, potatoes, green and red peppers,
and my favorite: white wine.
Vitamins are sensitive to heat and air
exposure, therefore the higher the cooking temperature
and the smaller a food is cut, the greater the loss of
vitamins will be.
Oxygen also plays a role in the breakdown
of vitamins faster. The longer your fruits and vegetables
sit at the supermarket or in your refrigerator, the greater
the loss, also.
Try not to peel vegetables, cook vegetables
whole, if possible, then cut into smaller pieces, and
never overcook. Also, bruised vegetables (e.g., from dropping
or simply a dull knife) will have less A and C vitamins.
One study showed that boiling vegetables
for five minutes or more resulted in a 36 - 55% loss of
vitamin C, while steaming only resulted in a 17% loss
and sometimes no loss. However, boiling carrots increased
carotenoid levels but decreased polyphenols when compared
to raw.
The much talked about lycopene pholyphenol
and antioxidant (think red produce, watermelon, tomatoes,
strawberries) is actually enhanced when not refrigerated.
Watermelon gained as much as 40% more lycopene at room
temperature, according to a study done by the USDA, and
their flavor and color was enhanced also.
In the case of tomatoes, processing and
cooking made lycopenes two to three times easier for our
bodies to absorb. Lycopene is also a fat soluble nutrient,
so eating it with, say, olive oil, will also help us to
absorb it.
Fats can increase absorption of lutein,
another carotenoid, beta carotene and retinol which are
A vitamins, and vitamins D, and K. So eat your salad with
full fat dressing or avocados.
The protein in an egg yolk oxidizes when
the yolk is broken. Poaching eggs is best.
Soaking grains such as rice (white or
brown), wheat berries, quinoa, millet and numerous others,
with a little apple cider vinegar (about 1 teaspoon for
2 cups of grain), will greatly increase mineral absorption.
Cooking produce to above 135° will
always kill all beneficial enzymes. That's why eating
some raw produce every day is important. Enzymes help
us digest our food and absorb it better, too. For instance,
avocados are high in fat (lipids) and hence contain lipase,
an enzyme that breaks down the fat. Followers of a raw
food diet believe that enzymes are the life force of food,
and that every food (meat included) contains it's own
perfect mix. I also believe this is true, but I prefer
my diet to be a balance between raw and cooked.
Chop your garlic 10 minutes before you
cook it in order to develop allinase which is a catalyst
in the formation of allicins. Allicins are a sulfur compound
and a powerful phytochemical.
There is up to ten times more flavonols
in the outer leaves of lettuces and cabbage, as well as
more calcium, iron and vitamin A.
Simple
Guidelines to Remember
So for optimum nutrition, remember these
simple guidelines:
Eat a variety of fruits and vegetables
prepared in a variety of delicious ways because they
contain important nutrition;
Eat your vegetables as fresh as possible;
Eat organic whenever possible (they
have more antioxidants);
Eat whole foods and complete meals;
Eat something raw every day, whether
it is a vegetable, fruit or a fish.
And for Pete's sake, don't just eat potatoes,
corn and broccoli.
Food can truly be preventive nutrition!
* My research was collected from the
following sources: U.C. Davis, Wikipedia, American journal
of clinical nutrition, USDA, science direct and Food antioxidants
by D.L. Madhavi.
Happy Cooking &
Enjoy Your Summer!
~ Jeni
Whole Wheat Pasta with Arugula Pesto,
Roasted Peppers & Goat Cheese
Here is a good example of balance between
raw and cooked, all in one dish. Another great addition
to this recipe would be to roast whole cherry or grape
tomatoes and add them to the pasta. Simply toss tomatoes
in a bowl with olive oil and salt, place in a roasting
pan and bake at 400° for 30-40 minutes.
Arugula Pesto
Ingredients:
4 cups Arugula leaves (or substitute
raw spinach)
2 cups fresh basil
½ cup hazelnuts, walnuts, or almonds, toasted
½ olive oil
2 shallots
2 cloves garlic
1 teaspoon lemon zest
salt & pepper
Directions:
Place all ingredients in a food processor,
blend until smooth.
Pasta
Ingredients:
2 roasted peppers, or 1 jar whatever
size you want, thinly sliced
4 oz goat cheese, crumbled, or fresh mozzarella balls
cut into quarters
few handfuls fresh baby spinach, left raw
1 lb whole wheat pasta any shape you like
salt & pepper
Directions:
Cook pasta according to package directions,
drain, toss with pesto, roasted peppers, spinach, and
goat cheese.
* * *
Jennifer Columbo is a chef of natural
cuisine. She is the owner of Naturally
Jeni, a private cooking party and catering business.
She's a wife and mother and lives in Manorville.
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