Midterm 1.4 Food Preparation

Question 1

Nutrients reduced during cooking

Answer 1

B vitamins, vitamin C, vitamin A, E, D and K
Minerals K, Mg, Na and Ca

Cooking improves digestion and absorption of nutrients but decreases nutrient content itself

Question 2

Boiling vs. poaching

Answer 2

Poaching is under 82°C
Boiling is 100°C

Question 3

Benefits and drawbacks of boiling

Answer 3

Benefits: makes foods softer and easier to digest

Drawbacks: vegetables lose most (up to 50%) of vitamin C (water soluble and heat sensitive) and B1, B2 and B3 also lost

Reusing boiling water rescues all minerals and 70-90% B vitamins

Question 4

Benefits and drawbacks of poaching

Answer 4

Benefits:
1) Softens food and makes it bland
2) less loss of vitamin C
3) good for delicate foods like eggs, fish, white meat and fruit
Preservation of omega-3 fats in fish

Drawbacks: up to 50% vit C loss and B1/2/3 (up to 60% loss)

Question 5

Grilling and broiling

Answer 5

Benefits: great taste, fat drips off

Drawbacks:
1) 40% B vitamin and mineral loss from heat and drips
2) polycyclic aromatic hydrocarbons carcinogenic compounds formed when meat is grilled and fat drips onto hot surface (reduced by dripping removal)

Question 5

Steaming

Foods for steaming

Answer 5

Benefits:
1) Water based but preserves water-soluble nutrients
2) Softens to al dente texture and retains color

Drawbacks: Bland taste without seasoning, vitamin C reduced by 9-15%

Foods: Chinese noodles, couscous, rice and vegetables

Question 6

Sautéing vs. stir frying

Answer 6

Stir frying involves more stirring, a higher heat and shorter cook time

Both: vege, noodles, rice, thin meat

Question 7

Sautéing and stir frying benefits and drawbacks

Answer 7

Benefits: retention of color, prevents loss of B vitamins and improves fat-soluble nutrients

Drawbacks: firm veg, longer prep time, decreased vitamin C (less than with water contact)

Question 8

Roasting benefits and drawbacks

Answer 8

Benefits: texture and enhanced flavor/caramelization and browning, minimal B vitamin loss

Drawbacks: long and high cooking times 40% B vitamin reduction and vitamin C destruction

Question 9

Frying benefits and drawbacks

Answer 9

Benefits:
1) coating creates seal for moist interior, delicious taste
2) retention of water soluble vitamins

Drawbacks:
1) loss of omega-3s up to 70-85%
2) formation of toxic aldehydes from heating oil (especially fish)

Question 10

Microwaving benefits and drawbacks

Foods prepared

Answer 10

Benefits: little or no water or fat used, short cooking times, little exposure to heat, retention of antioxidants in garlic and mushrooms

Drawbacks: 20-30% vitamin C loss

Foods: veg, liquids, fish, processed foods

Question 11

Nutrient retention tips

Answer 11

1) reduce water for boiling/poaching
2) Consume leftover liquid from pan
3) Add back meat juices
4) Don’t peel veg
5) Cook veg in less water
6) Finish cooked veg within a day to reduce vitamin C loss
7) Cut food after cooking
8) Cook veg only for a few minutes
9) Shortest cooking time needed for meat and fish
10) No baking soda with veg, vitamin C lost to alkaline solution