B A S I C T I P S :
F O O D S T O R A G E & P R E P A R A T I O N
GENERAL COMMENTS
Cooking with slow, low, moist heat (e.g., steaming, poaching, boiling, stewing) rather than fast, high, dry heat (e.g., grilling, frying, broiling) is preferred. Fermentation can result in more probiotic organisms, but also more histamines. Fermented foods are not tolerated by everyone, so a personalized approach is needed. With microwaving, there tends to be no significant loss of nutrients due to lack of water or high heat. However, there is some concern about the radiation it emits.
MAXIMIZING NUTRIENTS
Buy foods in season. Choose local foods when possible. Choose organically-grown foods over conventionally grown, whenever possible. Select fresh over canned foods; in many cases, frozen foods can be comparable in nutrition to fresh foods. Make the most of food by repurposing the parts of plants into different foods/meals (e.g., stems, leaves, roots into garnishes or to create a mineral-rich broth).
Incorporate spices into the food before cooking.
Refrain from using oil to cook, and replace with water when possible; add oils at the end of cooking to reduce damage to the oil.
Use the color of a food to denote loss of nutrients with cooking (i.e., the more color lost, the more nutrients lost).
Maximize phytochemicals in cruciferous vegetables by chopping and letting them sit for 35-40 minutes before cooking.
FOOD STORAGE
Opt for glass rather than plastic containers. Avoid using aluminum foil. Store food for less time to prevent loss of nutrients.
Limit leftover protein-containing foods due to increase in histamine over time.
COOKWARE
Aim for diverse cookware
Select glass, stainless steel, & cast iron.
Avoid Teflon and other nonstick pans, especially those made with either PTFE or PFOA, as well as aluminum pots and pans. Avoid silicone, as it is not well researched.
Line bakeware with unbleached, heat-safe parchment paper.
COOKING
METHOD
C O O K I N G M E T H O D S :
P R O S & C O N S
PROS CONS
Maintains the initial integrity of the plant/food
RAW
Natural state
STEAMING
Minimal heat & water
Preserves water-soluble nutrients like vitamin C & B vitamins
Keeps the original plant microbiome intact
Results in a brighter color
May be softer in texture and easier to digest
Increases bioavailability of fatsoluble nutrients & minerals
Reduces goitrogens
BOILING
Exposure to heat & water for several minutes
Increases bioavailability of fatsoluble nutrients & minerals
Makes texture soft to mushy, easier to digest
Reduces histamines, oxalates, goitrogens, lectins & phytates
DRY HEAT
Grilling, (air)frying, broiling, baking, roasting
Connects to sensory cues such as aromas/smells (e.g., fresh baked apple pie)
Has associations with social events (e.g., barbecues)
Can save time
Makes texture crisp
Breaks down carbohydrates to make them taste sweeter
Reduces ease of chewing and/or digestibility
Decreases availability of fatsoluble nutrients (vitamins A,D,E,K)
Could contain harmful microorganisms (e.g., E. coli, Salmonella)
Reduces water-soluble nutrients
Leads to loss of nutrients in the water or through damage by heat
Degrades water-soluble nutrients and unsaturated fats
Can lead to loss of color coinciding with loss of nutrients
Reduces nutrient content
Increases histamines, lectins & oxalates
Damages fats & proteins
Results in unhealthy, inflammatory compounds
Leads to loss of natural colors
Increases exposure to fumes if using gas stove
