Take it slow

Using a cooker speeds up the cooking process but retains the nutrients

NT Features

Cooking in a pressure cooker is the traditional version of ‘fast food’. In a cooker, you can prepare meals faster and yet retain the health benefits. With a pressure cooker, the softening of onions or browning of meats goes faster, the very things that make cooking a long drawn process.

Cookers, compared to ovens, cook food at a low temperature because of which the nutrients in the food remain more stable. Also by being in a sealed vessel, whether using an electric slow cooker or a pressure cooker, nutrients usually lost from heat are reabsorbed into the vegetables or meat.

Cooking over a longer period of time also enhances flavours and reduces the need for external seasoning or sauces. Instead the richness comes from spices and herbs that penetrate their goodness and aroma into the meal being prepared. This method also tenderises the meat and softens tough root vegetables.

Besides, slow cooking is a healthier option. After adding all the ingredients into your cooker, you can let the meal simmer on its own while you can get other things done.

It may seem counterintuitive, but most vegetables (especially potatoes, carrots and turnips) cook more slowly than meat. So cut similar vegetables into the same-size pieces. Faster cooking vegetables such as greens take less time.

Poultry is easy to overcook and dry out. So if you like, you can leave the skin on a whole chicken to lock in the moisture and it will add to the flavour, if it’s organic chicken.

The art of slow cooking goes beyond physical health benefits. It is an opportunity to slow down in life and to enjoy cooking.

BENEFITS OF SLOW COOKING

MORE NUTRITIOUS When tough pieces of meat are used, the moist cooking method and longer cooking time produce meats that are tender without the addition of tenderisers or fat. Besides, tough cuts are usually lower in fat. This helps to lower the calorie content of the overall meal.

LESS NUTRIENT LOSS With all cooking techniques, there is some breakdown in nutrients. The benefit of slow cooking over other methods is that the food is cooked at a relatively low temperature and for a longer period of time. The less the heat is the fewer nutrients are destroyed. Another benefit is that the nutrients can be recaptured when the resulting juices or sauces are served with the meal.

PROCESSED FOODS When using a cooker, instead of eating ready meals, you are not taking in processed food, which reduces the intake of fat, sodium, and calories. Foods bought from the frozen or boxed section of the store can be made at home in your cooker by adding other ingredients. Try out cooker recipes for roasts, soups, casseroles, and baked desserts.