Tip of the Day:

Cooking Without Fire!

I'm not a devotee of the raw food movement. I like to cook my foods — just the idea of never having a hot meal again is enough to ruin my appetite. But raw foods are all the rage of the New Age, and uncooked food is popping up in cookbooks and restaurants everywhere. Let's take look at some of the reasons raw food is so hot!

Why Raw?
What is the raw food diet? It's just what it sounds like — a diet consisting entirely of raw foods. Fruits, vegetables, nuts, and seeds make up the bulk of the diet, and nothing can be cooked above 188 degrees. Strict observers of the diet also eliminate all meat, poultry, and dairy. Followers believe that raw food is "alive," and consequently, that cooked food is "dead." They claim that food begins to break down when cooked, so that nutrients and phytochemicals are significantly reduced and natural enzymes essential for metabolism are destroyed. The raw food diet is said by its proponents to provide more energy, clearer skin, and detoxification of the body — they even claim it can cure many chronic conditions, including cancer, arthritis, and allergies.

Minimize the Loss
Before we start believing the hype, let's ask an expert on the subject. Paul Lachance, Ph.D., D.Sc., a professor of food science at Rutgers University, says: "There are many factors that influence the availability of nutrients and phytochemicals in your food — including whether or not it's mashed, whipped, chopped, cut, or diced; if it's cooked or not; how long it's cooked; and even what it's cooked in."

Here are some tips on how to minimize the loss of nutrients from food without going completely raw:

• Opt for just-picked fruits and vegetables — produce begins to lose nutrients and phytochemicals as soon as it's picked.
• Don't discount frozen produce — it's a nutritious option because the vegetables are "blanched" before freezing, which locks in many of the nutrients.
• Store fresh fruits and vegetables in dry, cool places.
• If you don't have a farm-fresh stand near your home, eat your fruits and vegetables as soon as possible.
• Do not soak cut fruits and vegetables — nutrients can pass from the food to the water.
• Cook vegetables as quickly as possible in as little water as possible — avoid overcooking!
• Use leftover cooking water for soups, sauces, and stews.
• Cut vegetables into large pieces before cooking; smaller pieces cook faster and lose more nutrients.
• Add vegetables to water after it has already come to a boil.
• Keep the skins on for cooking; remove them afterward if desired.
• Steam your vegetables if possible — most experts agree this is the best method of cooking.