BEST OF BOTH WORLDS

BEST OF BOTH WORLDS

In fact, using novel methods of preparation, such as making barfis, gulab jamuns, koftas and other traditional delicacies by substituting vegetables and daals as the main ingredients, can give us the best of both worlds by providing the taste as well as the nutrition at a low cost.Another method is to add small quantities of khoya, paneer etc to
Everyday dishes, thereby boosting the attractiveness as well as the nutritive value, at low cost.Just as these methods show us how to increase the nutritive value of staple foods, likewise one must keep in mind that a little care goes a long way in retaining the nutrients already present in them.
For example, vegetables should always be washed before peeling and cutting to prevent the vitamins and minerals being washed away. They should be cooked in covered containers to prevent loss of nutrients by evaporation. Cereals and pulses should be used, as far as possible, without dehusking them, as their nutrients will then be “sealed” in. Wheat flour should be used along with the bran, which contains most of the nutrients.
Similarly, brown rice is the best buy, followed by hand-polished rice, as compared to machine-polished rice. The latter, if used, should not be washed to such an extent as to leach out all the remaining nutrients.
Rice should also be soaked in the quantity of water sufficient to cook it, so that any excess water need not be thrown away, sending the nutrients down the drain.
Vegetables should be cut into big pieces so that there is minimum nutriÂent loss while cooking. If there is any excess water left after cooking vegetables, it should be used by incorporating it into other dishes. It should never be discarded.
Fruits and vegetables should be cut just before use, as they lose their nutritive value when exposed to the atmosphere.
Keep the use of natural additives, such as fats and spices, to the minimum, and avoid the use of chemical additives, such as synthetic flavours, colours, preservatives etc, as these destroy nutrients and are detrimental to health.
Use cooking processes which help preserve nutritive value. For instance, pressure-cook instead of cooking in an open vessel for longer periods of time. While frying, ensure that the oil does not get overheated.
By using these methods, you can ensure a long, enriched, power-packed life both for your food and for yourself.