EATING HEALTHY SWEET 16:

Is Your Meal Prepared Using Healthy Preparation Methods?

ARTICLE IN A NUTSHELL

1. Nutrient-Rich Cooking is a cooking style that utilizes science-based principles to optimize the preservation of beneficial vitamins, minerals, antioxidants, and other nutrients found in food, which can easily be destroyed if care is not taken in preparation and cooking.

2. Unleash your creativity, widen your range of taste, and transform your kitchen experience by familiarizing yourself with healthy methods and cookware that yield nutritional meals.

3. Learn easy methods, including healthy preparation methods, to guide you toward a healthier lifestyle and take responsibility for your health and loved ones today!

"Changing your cookware to healthier alternatives is an investment up front but is a worthwhile purchase in the long run."

INTRO

Did you know cooking can boost your creativity, increase personal growth and improve your well-being?  Research shows that individuals who cook at home more often than eat out tend to be healthier. This is primarily because cooking at home gives you full control over what is in your food. Foods prepared outside the home contain higher amounts of total and saturated fats, sugar, and sodium and lower intakes of fiber, fruit, vegetables, and micronutrients. (1)

At the Energetic Health Institute, we understand it can be challenging to make nutrient-rich meals in today’s busy society, but with a few tips and tricks, it can be fun and simple. We are here to share some guidelines that will assist you in combining the art and science of healthy, nutrient-rich cooking starting today,

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WHAT IS NUTRIENT RICH COOKING?

Nutrient Rich Cooking (NRC) is a cooking style that utilizes science-based principles to optimize preserving nutrients in cooked foods.  These principles were assembled by George Maltaljin as outlined in his book World’s Healthiest Foods. Recent studies show that by choosing the proper method of preparation and cooking your food, you can improve its quality of nutrition, creating a more nutrient-dense meal. (2)

Our bodies require a daily intake of health-promoting foods that deliver essential vitamins, minerals, fiber, and other nutrients that work together. This working relationship creates energy, maintains optimal physiological function, and prevents degenerative health conditions such as heart disease, digestive tract disorders, and cancer. 

Cooking more of your meals at home can be empowering as you are on taking responsibility for your health and those you care for!

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DISCOVERING A NEW WAY TO COOK VEGETABLES

NRC focuses a lot on how to cook your vegetables.  Although many vegetables can be eaten raw, you may be surprised to find that according to recent research, some vegetables, such as carrots, broccoli, spinach, and tomatoes, offer greater availability of antioxidants after they have been lightly sautéed or steamed. (3)

Studies regarding the effects cooking has on phenolic phytonutrients in zucchini, and carrots found that these antioxidants are best retained if cooked in small amounts of water via steaming versus boiling.  It is essential to cook your vegetables sparingly as overcooking can result in excess loss of antioxidants and nutrients. (4)

Nutrients provide antioxidant protection against free radical activity.  When the body lacks enough nutrients and antioxidant protection, the body’s cellular structures and DNA can be severely affected. These include vitamins such as A, C, and E, phytonutrients such as carotenoids, beta carotene, and lycopene, and flavonoids such as phenols, quercetin, and rutin. Studies have found that the length of cooking time and the amount of water used during cooking can impact the concentration of antioxidants found in your vegetables. (5)

According to the World’s Healthiest Foods, the secret to NRC is precision, using low cooking temperatures, exact cooking times, and specific cooking methods that accommodate the unique characteristics of each vegetable. This may sound daunting, but it actually reduces cooking time and makes getting nutrient-rich meals attainable with any daily lifestyle schedule.

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COOKING METHODS FOR VEGETABLES

The World’s Healthiest Foods: Healthy Sauté requires a small amount of vegetable or chicken broth or water instead of heated oils. This method maintains low cooking temperatures, just enough to soften the cellulose and hemicellulose, which aids in digestibility.  Vegetables such as cauliflower, cabbage, red peppers, carrots, mushrooms, and asparagus are excellent candidates for this cooking method. After sautéing the vegetables, the liquid can be utilized in making other dishes such as quinoa, buckwheat, or homemade salad dressings.

Heat broth in a stainless steel skillet. When the broth begins to steam, add vegetables and cover. Sauté for the recommended amount of time. Some vegetables require cooking uncovered for several minutes before serving. This method will concentrate both the flavor and nutrition of your vegetables.

The World’s Healthiest Foods: Healthy Quick Steam is one of the best cooking methods for retaining flavor and essential nutrients. Studies found that steaming better preserves phenols and glucosinolate—disease-fighting antioxidant compounds found in foods such as kale, spinach, broccoli, and brussels sprouts—than other food cooking methods like boiling, frying, or baking. Lightly steaming vegetables also help preserve the anti-inflammatory powers of leafy greens compared to other cooking methods. (6) (7)

Fill the bottom of the steamer with 2 inches of water (so you don’t burn the pot) and bring it to a boil. Add vegetables to the steamer rack. Cover the steamer and steam for the recommended time.

Remember that some foods should always be cooked or processed (sprouted, soaked, or fermented) and never eaten raw.  For example:

  • Dried Beans: Toxins in raw beans are decreased by cooking, soaking, and sprouting.
  • Grains: Contain phytic acids that can decrease the absorption of minerals such as iron, zinc, magnesium, and calcium. Grains should be cooked, soaked, or sprouted to help reduce their phytic acid content.
  • Eggs: May contain Salmonella bacteria, and therefore cooking is recommended. Also, the iron and biotin (vitamin b7) found in eggs are not as well absorbed if eggs are not cooked. Raw egg whites contain a glycoprotein called avidin that binds tightly to biotin, preventing its absorption. Cooking the egg whites denatures avidin for better digestion and intestinal absorption of biotin. (8)

YOUR CHOICE OF COOKWARE MATTERS

NRC considers the extensive research showing the harmful effects of cookware like Teflon, aluminum, and copper.  These substances release toxic elements into your food that can accumulate in the body over time. 

Research supports using non-stick cookware contributes to many diseases, such as cancer, liver conditions, thyroid, and cardiovascular disorders. (9)(10)

Changing your cookware to healthier alternatives is an investment up front but is a worthwhile purchase in the long run. Purchasing high-quality, safe cookware will ensure no chemicals enter your food and body. The healthiest and safest alternatives are cast iron, stainless steel, 100% ceramic, and glass cookware. Cast iron cookware is one of the best as it releases iron into your food. (11)

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FINAL THOUGHTS

While raw and cooked vegetables provide essential nutrients, the body breaks down and absorbs nutrients from raw vegetables and cooked vegetables in different ways.  Therefore, utilizing low-temperature cooking methods and choosing safer cookware ensures you optimize your food’s nutritional potential.

Are you ready to unleash your creative, healthy cooking style today?

ABOUT THE AUTHOR

M. Moriah Mor, a Certified Holistic Nutritionist, is the owner of GreenSilk.com. The company is committed to helping individuals live a healthier lifestyle through education, nutrition, the research of life science, and the development of Professional High-Grade Premium health products.

Recognized for her outstanding dedication and contributions to the health and wellness industry for more than 18 years, Moriah is a graduate of the Energetic Health Institute and the University of Southern California. Her interest is focused on researching the latest scientific breakthroughs in the holistic health field. She is currently working toward her Doctorate in Natural Medicine.

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ARTICLE CITATIONS

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