Leftover Food

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Here’s the antioxidant power of uncooked inexperienced peppers and crimson peppers, and microwaving or stir-frying doesn’t appear to do much, although with boiling, there’s a drop.

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But then, in case you measure the antioxidant pastime of the leftover boiling water, the antioxidants weren’t destroyed, but just leached out into the cooking water. So, the researcher’s conclusion is that it’s “essential to eat the water used for boiling, in addition to the peppers, as bioactive compounds can be [left over] in the water.” But that’s now not the take-away i am getting from this statistic.

Drink the water or not, crimson peppers have almost twice the antioxidant electricity of inexperienced, regardless of what you do.

So, whilst each peppers are, by definition, green-mild foods, the red peppers, mockingly, are even greener. What about mushrooms?

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Probably Best Not To Eat Them Raw, But What’s The Best Way To Cook Them?

“Since cooking techniques genuinely have an impact on the dietary attributes of mushrooms, the proper selection of [cooking method may be a] key component to prevent or reduce nutritional losses. And…”microwaving and grilling had been set up because the best methods to preserve the dietary profile of mushrooms.” For example, a large decrease changed into detected inside the antioxidant activity of mushrooms, especially after boiling and frying, even as grilled and microwaved mushrooms reached in some instances better antioxidant hobby.

Boiling had a comparable terrible effect at the antioxidant energy of cauliflower, which serves as just type of a hard proxy for how many phytonutrients of potential advantage we might be losing.

Blanching become better, wherein the cauliflower here turned into dunked into boiling water for 3 minutes and then run underneath cold water to prevent it from cooking.

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I had in no way heard of steam blanching, however identical idea.

Steam for 3 mins, then cool off, which seems to be higher, since you’re now not immersing it in water.

Though, word there’s now not much difference among steaming for six minutes and steaming for three, after which strolling beneath bloodless water. Too terrible they didn’t have a look at roasting—that’s how you make cauliflower flavor suitable.

In fact, I’ve got two recipes on roasted cauliflower within my How Not to Die Cookebook (for which all my proceeds go to charity, of route).

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There are positive antioxidants we’re especially inquisitive about, though. Like the eyesight and mind-protecting inexperienced vegetable compound lutein.

Here’s the returned of the eyeball.

What lutein does is guard those sensitive light-sensing nerves by blocking off the high-power blue mild rays, which helps us see higher, and might help us suppose higher too. So, researchers looked at the consequences of four different cooking methods on lutein concentrations.

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The first thing you’ll note is that broccoli has like 50 instances more than cauliflower—now not a surprise, given that lutein is a plant pigment, and cauliflower is just too white.

Here is it graphically, so that you can admire the difference. Then they as compared boiling, steaming, microwaving, and sous vide cooking, that is like a fancy call for boiling within a plastic bag.

And, boiling honestly made lutein degrees go up!

How Is That Possible?

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Heat can genuinely disrupt the cell walls, and all of the little subcellular cubicles that can decorate the release of antioxidant compounds.

Sous vide turned into similar;

microwaving unfavorable, at least for the broccoli, and… steaming the celeb, almost doubling lutein ranges. Heat isn’t the most effective way to disencumber lutein from greens.

If you finely chop spinach, you may double the amount of lutein released throughout digestion on this experimental version.

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And make a green smoothie, or pesto, or some kind of puréed spinach dish, and you could triple the bioavailability. But you have to watch the heat.

Steaming or boiling is one component, but exquisite high warmth, like stir-frying, can reduce lutein stages to nearly not anything.

Frying is also terrible for the red pigments in blue potatoes—even air-frying; they simply appear sensitive to extraordinarily excessive warmness.

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These special antioxidant plant pigments appear like sensitive to really excessive temperatures;

so, we need to attempt to keep away from frying, in particular deep frying. That changed into one of the conclusions of an professional panel on cooking techniques:

keep away from deep frying meals.

Not simplest the nutrient losses, however all of the delivered oil—not to say the manufacturing of some toxic compounds at those temperatures.

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So, that remains a task to the food enterprise.

What’s their resolution?

Forget deep-fat frying, allow’s attempt frying in pure molten sugar. It’s like the SnackWell cookie phenomenon taken to its logical end.

Oh, you want low-fat?