Max Out Your Mashed Potatoes
The trick? Boil them whole. The reason? Cubing your potatoes first will slash their potassium content by as much as 50 percent.
Potassium and More
Okay, boiling them whole does take a bit longer. But the payoff is that you get not only more potassium but more of other important minerals, too: magnesium, manganese, phosphorus, iron, and zinc. (Roasting, baking, or microwaving whole potatoes also preserves more potassium, by the way.)
Why You Need It
Potassium helps your body regulate blood pressure and heart rate, as well as nerve and muscle function. And food is your best source.
To Microwave or Not to Microwave
Q. Does microwaving really zap all the vitamins and minerals from vegetables? If so, what’s the best way to cook them?
A. The jury’s still out on this one. Although some studies suggest the microwave is to blame for sucking nutrients out of your food, others point a finger at the water in which they are cooked.
For most fruits and vegetables, any type of cooking lowers the nutrient content. So for now, a good rule of thumb is: less is more.
Leave skins on whenever possible. Many fruits and vegetables hold most of their antioxidants in their skins. Simply wash well before cooking/eating.
Lightly steam vegetables instead of boiling, sautéing, or roasting. Better yet, go raw with a fresh salad.
If you prefer to blanch your veggies, dip them into boiling water for the least amount of time possible.
The exception is the red tomato. Cooking actually increases its level of lycopene — an antioxidant thought to help prevent certain types of cancer, heart disease, and vision loss.
November 24th, 2008 at 2:31 pm
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