Tag: cooking

How does cooking affect the nutrients in meat?

by Monica Reinagel, MS, LDN

Rotisserie chickenKate writes:

“I’m concerned about cooking the nutrients out of my food. There is plenty of information about fruits and veggies but what about meat? What is the best way to cook common meats to preserve the nutrition? Thanks!”

Good news, Kate! The primary nutrients in meat (protein and minerals) are pretty resilient to heat, so cooking meat does little to reduce its nutritional value.  Some of the fat may render out of the meat as it cooks but most people consider this to be a plus. If you’re cooking meat in liquid (as in a stew or soup), some of the minerals and protein may leach from the meat into the cooking liquid. But if you consume the broth, little will be lost.

The vitamins and antioxidants in fresh fruits and vegetables, on the other hand, are a little more fragile–and that’s why you’ve probably seen more about the effect of cooking on the nutritional value of these foods. Continue reading “How does cooking affect the nutrients in meat?” >

Cast iron pans can increase your iron intake

by Monica Reinagel, MS, LDN

Shrimp Stir Fry

Q. I enjoy using cast-iron cookware and I have heard that it can increase the iron content of some foods during cooking.  Is this a safe source of iron and are there any foods that I shouldn’t be cooking in cast-iron?

A. It’s true! Acidic foods like tomatoes can react with the metal in a cast-iron skillet and actually absorb some of the iron molecules. This is a safe and effective way to increase your iron intake.

So, how much of a difference does this make in the iron content of foods? Potentially, a lot. Continue reading “Cast iron pans can increase your iron intake” >

Stocking a Healthy Kitchen on a Budget

by Monica Reinagel, MS, LDN

Quick and Dirty Tips for Eating Well and Feeling FabulousThis week’s podcast is for recent college graduates and others who are new to the business of food shopping, meal planning, and preparation. To be honest, even experienced householders often struggle with these tasks.  If you’ve ever unloaded 8 bags of groceries only to discover that you don’t have the makings for a single meal, you know what I mean—and these tips can help. Read or listen to it here.

Silken Asparagus Soup

by Monica Reinagel, MS, LDN

Serves 4

You’d never guess that this elegantly creamy soup is completely dairy-free! For a more substantial dish, add 3 or 4 peeled cooked shrimp to each bowl before serving. The hot soup will warm the shrimp without overcooking them.

2 shallots or 1 medium onion, chopped
1 tablespoon olive oil
1 pound very slender asparagus spears, tough ends discarded
2 14 ounce cans low sodium chicken stock, or 3 1/2 cups homemade stock
1 bay leaf
1 spring fresh thyme (or 1/4 teaspoon dried thyme)
1 teaspoon sea salt
1/2 teaspoon ground pepper
6 ounces (1/2 package) extra firm silken tofu Continue reading “Silken Asparagus Soup” >

Do Dried Herbs and Spices Have Nutritional Value?

by Monica Reinagel, MS, LDN

Do Dried Herbs and Spices Lose Their Nutritional Value?Q. Do dry herbs and spices have the same nutritional benefits as their fresh counterparts or are they only good for flavor?

A. It depends on which herbs and spices (and which nutritional benefits) you’re talking about!

  • Cinnamon, for example, is only consumed in its dried form but powdered cinnamon has been shown to help modulate the rise in blood sugar after meals.
  • Ginger can be used either as a fresh root or as a dried powder but either way, has anti-inflammatory benefits.  Same with garlic and onions.
  • Dried spices like cloves, cinnamon, and black pepper all have high ORAC scores, which indicate antioxidant potential.  A teaspoon of these spices is comparable to a serving of blueberries or strawberries.

Clearly, there is still plenty of nutritional benefit to be had from dried spices.

The Difference Between Fresh and Dried Herbs Continue reading “Do Dried Herbs and Spices Have Nutritional Value?” >