September 14, 2014

Tip #39: Noteworthy Nutritious Cooking Tips

Nutritious cooking begins with the good, healthy ingredients that you use to prepare your meals. Food is not only a source of calories but also source of nourishment to grow, maintain and repair tissues of the body and also prevent diseases.These Smart Samayal Tips says Preparing healthy meals is not difficult when you know the basics of nutritious cooking.




Cutting vegetables into small pieces and exposing them to air before cooking may result in loss of vitamins especially Vitamin C and B vitamins like thiamine. Therefore cut your veggies in larger chunks and cook them immediately to prevent loss of these essential nutrients



Olive oil has been found to have great health benefits but should be used only for stir-frying and pan-frying, and just a splash is needed. It is not recommended for deep-frying due to the large quantity required. Using non-stick cookware can help you to limit the use of oil.


For adding richness to a dish, try using skimmed milk, Cornflour paste or poppy seed paste instead of the regular coconut milk or cream. 


Opt for wholemeal flour instead of plain flour when making chappatis or paratha.


Bulk up dishes using healthy legumes such as sprouted beans and lentils. You will still get a substantial meal.




Sprouting improves the digestibility of pulses and grains besides increasing Vitamin C (a phenomenal 600 times!), B vitamin content and iron gets loosened from its bound form and becomes easily available for use by your body. So try incorporating sprouts into your diet everyday.


Did you know repeated heating of oils and fats during frying may lead to formation of trans fatty acids (TFA) and certain toxic substances in the oil? Don’t use the same oil for refrying foods and always be careful when you consume fried foods outside you never know how many times the oil has been re-used.



While coconut products such as creams and milks have health benefits, the fat content is usually high when taken very often. So opt for tomato bases rather than creamy curries or use low-fat yogurt as a substitute.


Most of the vegetables are covered with fertilizers and pesticides. To remove them, wash the vegetables in a sink full of potassium permanganate. Then rinse them with plain water. Cut and cook.


Green leafy vegetables should not be cooked in acids like lime or tamarind, as the olive green colour of the green vegetables indicates difficult absorption of the nutrients form green vegetables.