USEFUL HINTS TO PRESERVE IMPORTANT VITAMINS IN FOOD

Many important nutrients are lost to a greater or lesser degree when food is cooked by ordinary methods. In particular, the water-soluble vitamins – B-complex and C – may be largely lost by careless cooking and storage. Vitamins C is the most unstable of all the vitamins and if by observing the following rules for cooking, this vitamin can be largely retained, other important nutrients, including iron, will also be preserved in significant amounts. Fortunately, some of our food sources that are highest in vitamins C, the citrus fruits, are best eaten raw. Fruits and vegetables together supply well over 90 percent of our vitamin C.

Follow the practical suggestions listed below in order to retain the most nutrients while cooking your food, and remember the four nutrients robbers are air, water, heat, and light.

USEFUL HINTS TO PRESERVE VITAMINS

➲ Use a little water as possible during cooking.
➲ Have the water boiling for about one minute before adding the food.
➲ Let the water simmer rather than boiling vigorously.
➲ Save the leftover water to use as a vegetable stock for gravy or soup.
➲ Cut the vegetable into large, uniform pieces just before cooking. Leave the peeling or skin on when possible. The smaller the pieces being cooked, the larger the area exposed to water, and therefore the greater the vitamin loss will be.
➲ Use the shortest cooking time possible. Serve vegetables tender and crisp, not soggy and mushy.
➲ Serve food immediately after preparation. Do not keep it hot for a long time before serving. Plan your meals so that reheating of food is done as seldom as possible. Cover and refrigerate leftover foods right away.
➲ Keep cooking vessels tightly covered.
➲ Cooking by steaming or pressure cooker will serve about 30 percent more of the vitamins than boiling.
➲ Do not add soda to the cooking water, because this destroys vitamin C and some of the B-complex vitamins.
➲ Food that is high in vitamin C should not be cooked in copper or iron vessels.
➲ Store fresh fruits and vegetables in a refrigerator and prepare them immediately before they are to be used. Do not let them stand in water or remain exposed to air any longer than is necessary.
➲ Place frozen food directly into boiling water after removing it from the freezer. Do not permit the food to thaw first.
➲ Keep orange juice covered and in the refrigerator. Drink fresh orange juice immediately after squeezing. Do not leave it exposed to the air.

TIMETABLE FOR COOKING

Food	Cooking time
Apples, sour	Baked, medium-hot oven, 30 minutes.
Apples, sweet	Baked, medium-hot oven, 45 minutes.
Asparagus, whole	Boiled 10 to 15 minutes.
Beans dried	Boiled until tender, about 2 to 3 hours.
Beets, whole	Boiled until tender 20 to 30 minutes
Broccoli	Boiled 10 to 15 minutes.
Carrots, whole	Boiled until tender, 15 to 20 minutes
Carrots sliced	Boiled until tender, 10 to 15 minutes.
Cauliflower, pieces	Boiled until tender, 8 to 10 minutes.
Corn on the cob	Boiled 6 to 10 minutes.
Eggplant	Baked in a hot oven, 30 minutes steamed, 15 to 20 minutes.
Eggs, soft-boiled	Put in boiling water, turn the heat off, and allow to stand for 7 or 8 minutes.
Eggs, hard-boiled	Boiled 30 minutes
Gems and muffins	Quick oven, 375°F for 25 minutes.
Onions, small	Boiled for 10 to 15 minutes.
Onions, large	Boiled for 20 to 30 minutes.
Parsnips, whole	Boiled for 20 to 30 minutes.
Peas	Boiled for 10 to 12 minutes
Potatoes	Boiled for 15 to 30 minutes.
Potatoes	Baked in a hot oven, for 45 to 60 minutes.
Rice, brown	Boiled for 40 to 50 minutes.
Rolled oats	Direct boiling, 15 minutes double boiler, 1 hour.
Salsify (oyster plant)	Boiled 2 hours
Squash	Boiled, whole, 10 to 15 minutes. Boiled, pieces, 8 to 12 minutes.
String beans, whole	Boiled until tender, about 10 minutes.
Sweet potatoes	Baked, hot oven, 45 to 60 minutes. Boiled 20 to 35 minutes.
Tomatoes, whole	Boiled 10 to 15 minutes.
Turnips, whole	Boiled until tender, 20 to 30 minutes.
Turnips, sliced	Boiled 15 to 20 minutes.
Whole grain rolls and biscuits	Quick (hot) oven, 20 to 25 minutes.