1. When peeling skin of vegetables do peel as thinly as possible. The nutrients in fruits and vegetables are concentrated just below the skin.
2. Do not cut vegetables into very small cubes as the surface area f vegetables interact with oxygen and destroy vitamins
3. Do not soak vegetables in water to prevent discoloration (browning). 40% of water soluble vitamins are lost during soaking. If you must soak, use the soaked water t knead dough and prepare soup and gravies.
4. Salad should be prepared just before serving and should be served in closed dishes to prevent excessive exposure to air.
5. Do not keep milk open or exposed to light as considerable destruction of riboflavin can occur.
6. It is preferable to cook vegetables in minimum amount of water keeping vessel covered.
7. Reheating cooked vegetables destroys vitamin. So re-heating should be avoided as possible.
8. Rood vegetables should be boiled with skin on and then peeled after boiling. This helps nutrients to migrate to center of food helping better retention of its nutrients.
9. Baking soda makes cooking water alkaline and thus help retain color of vegetable as well as speed up the cooking process but it destroys ‘Thiamin’ and vitamin C.
10. Deep frying or heating for long time or heating at high temperature should be avoided during cooking. Over-cooking results in loss of nutrients.
Name : Pratiksha Shrestha
Ms. Shrestha holds masters degree in food engineering and bioprocess technology from Asian Institute of Technology (AIT) Thailand. She is currently working for Government of Nepal at Department of Food Technology and Quality Control (DFTQC), Kathmandu. She is also a teaching faculty in College of Applied food and Dairy Technology (CAFODAT) affiliated to Purbanchal university, Nepal.