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Monthly Archives: April 2018

Cook Food More Nutritiously

Wash or Rinse foods the right way:

Different foods need to be washed differently to preserve their nutrients. Generally, for most vegetables, it is recommended to wash them right before you cut for those water-soluble nutrients to stay locked in. Avoid soaking your vegetables, as that can remove key nutrients, such as vitamin C.

Don’t overcook vegetables:

Overcooking vegetables makes them mushy and they taste quite bland. It’s important to cook them for just the right duration so they neither remain uncooked nor overcooked. Cooking for too long also reduces their nutritional value by breaking down the nutrients at molecular level.

Always use the right cookware, it makes a big difference!

The cookware makes a big difference to the health of your food. Most conventional metal and ceramic cookware make food unhealthy by contaminating it with reactive metal toxins and destroying nutrients with their harsh heat. You can make your food way more nutritious by choosing the right cookware – healthy and non-toxic pure-clay pots. Pure clay is naturally inert so doesn’t react with food a biochemical entity, and their unique far infrared heat keeps nutrients intact.

Steam management is another important aspect of cooking healthy. Most of the steam generated in food is water-soluble nutrients. Out of the 13 essential vitamins and minerals, 9 are water-soluble, which means they dissolve in water, are quickly used in the body and need to be replenished every day – the body doesn’t store them. With conventional cookware, as steam constantly leaves the pot so do the water-soluble nutrients, cooked food remains deficient in one more way.

Creative Egg Dishes

  • Egg Rings. You get a few options when it comes to this catering equipment. There are round or square ring options as well as an omelette ring. This product allows you to fry the contents neatly in perfectly round or square shapes. When you present it on a plate it will look professional and immaculate.
  • Egg Lifters. Lifters are more of an essential type of catering equipment. It allows you to lift the fried foods gently off the pan to avoid it from breaking apart. Neatly lifted fried foods will remain whole and create a well-ordered appearance on the breakfast plate.
  • Egg Poachers. This catering equipment comes in different sizes. It all depends on how much you want to make. These are containers that have four or more cups inside them. Inside each cup you can load the ingredient and float them in water until it comes to a boil. The result is an oil free perfectly formed poached egg.
  • Egg Slicers. This product is usually made with aluminium wires that are able to create thin and even slices. Once you’ve boiled the eggs, you can slice them evenly and layer them one slightly over the other to create a neat patterned layer. It is ideal for a buffet set up as well as for platters. Add some tomatoes and cucumber slices in between to create some colour on the platter.
  • Egg Wedgers. Instead of slices you can make wedges. They are thicker than the standard slicers and you can get creative with the way you lay them on the plate. You can either layer the wedges on the sides or all around along the edge of a round platter. Or you can place the wedges upright with the yolk part facing upwards. You can place them in star patterns or circular patterns for interesting presentation.

Grilling Fresh Fruits

Use indirect heat

Don’t grill fruits when the coals are hot – hard ones will dry out quick while soft one will easily get mushy. They will cook perfectly in indirect heat so place them on the outer edges of the grill or when the coals have started to die out.

Grill soft fruits with skin on

Leaving the skin on while on the grates will help maintain the shape and form of softer fruits like bananas. Many fresh produce also have plenty of nutrients that are in the skin.

Prevent them from sticking to your grates

Nobody like their food sticking to the racks – your ffod will be ruined plus it’s a hassle to clean. Make sure to brush your fruit with melted butter or your choice of oil before they hit the grill to prevent sticking. If this is not an option, spray your grates with non-stick cooking spray before cooking anything.

Add sugar at the last minute

While a fruit cooked on the grill is tasty by itself, many opt to add more flavour and texture to complete a dish. You can brush fruits with butter or lemon juice or sprinkle them with brown sugar or cinnamon. If you’re going to use sugar, make sure to add it at the last minute or when the fruit is heated through as sugar tends to burn quickly.

Cooking Collard Greens

If you have a slow cooker you can cook the greens with ham hocks for a southern-style dish. Use chicken stock and seasoning to enhance the flavours. It’s best to cook this dish over night. Be careful when removing the ham hocks as you don’t want to leave any slivers of bone in the greens. Then stir them. Let the hocks cool before attempting to handle them. You need to remove all the fat from the hocks and of course, remove the bone from each hock.

Put the meat back into the slow cooker and add the greens, stirring them so that the meat and vegetables are combined well. You may want to reheat the mixture before serving this traditional Southern-style dish.

If you are vegetarian, stick with the garlic and red pepper flakes and, naturally the greens, but add chopped spring onions, and some other greens, such as kale, and turnip and mustard greens.These go very well together and some chopped tomatoes would also help to enhance the flavour. To spice them up a little, you can add tamari, or the more usual soy sauce, smoked paprika (or a hot paprika), and seasoning.
These green leaves are very nutritious, containing, as they do vitamins K, A, E and B complex ones. As for minerals they have iron, manganese, and calcium, to name just a few. Why not cook some and give yourself a healthy treat?