Fruits and vegetables should be eaten whole, without peeling, since they contain many vitamins and essential minerals between the surface and the skin. Potatoes, carrots and yams, generally only require a good one washing to remove the dirt or the chemical residuals. However, some foods that have very thin skin should be peeled before cooking. Never soak since the fruits or vegetables because inside the water they lose nutrients.
Preparation and consumption of foods: Cut fruit or vegetables right before cooking them or prepare them in a salad. These foods, once cut, quickly begin to oxidize, diminishing their nutrients. In the same way, the cooked foods should be eaten immediately instead of leaving them and then reheated. It is also important to consider the way that you prepare and consume foods. Many of the nutrients get lost unnecessarily during the cooking process, because of this factor the raw foods and the juices are considered beneficial in nutritional terms.
Boiled foods: Overcooked vegetables are not only humid and insipid, but they also lose most of the vitamins and the minerals they contain. When boiling them, make sure to use the smallest quantity of water as possible, boil the water before adding the vegetables and leave them on the fire for only a few instants. Most of the vegetables will be ready after a few minutes of boiling them. Don't add salt to the boiling water since this not alone adds an unnecessary amount of salt to your diet but, also, it eliminates the nutrients of vegetables when dumping the water. Always use a lid when boiling to avoid the vapor from coming out. Don't throw the boiled water away since it is very useful to be used for broths, sauces, and juices.
Steamed foods: Steam cooking vegetables is the best way to cook the vegetables. It only implies cooking them lightly and it avoids the nutrients of the foods from being submerged inside the water. Even the foods such as potatoes, carrots, parsnip, and yams can cook easily by steaming them.
Other methods of cooking: Baking food is a good method of conserving the nutrients in good conditions. Stir-frying them is another good option since the cooking process it is very quick and it generally requires of very little oil. Olive oil is the best to use when cooking in high temperatures.
Appetizers: For people that have a small appetite, mainly older people or the convalescent people, it is worthwhile to stimulate the gastric juices so that they want to eat. A big green salad as an entry can achieve just this. Include vegetables like parsley and other greens.
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