Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
Today, nutritionist Olena Zinchenko and I will talk about how food preparation affects their usefulness for our body.
which is better to cook potatoes: in a pan or in a pot? In fact, both pans and pots will find use. However, it is necessary to cook or fry it correctly in order to preserve the nutrients in the same potato as much as possible, and to get more benefit from the finished dish than harm.
Everything is very simple. Potatoes are usually fried in a large amount of vegetable or animal fat. This amount is more than what is usually added to boiled potatoes. Moreover, when frying, there is always a risk of overheating the oil, as a result of which acrylamide is formed, which is dangerous for human health.
It is better to boil or bake potatoes, rather than to cook fried or french fries.
Bake the fish in a slow cooker instead of frying it in oil. Fish cooked in a slow cooker or steamed preserves omega-3 fatty acids better than fried fish.
Stew chicken or meat with vegetables, and do not fry the chops to a burnt crust.
Fruits and vegetables that contain a large amount of vitamin C (for example: peppers, berries) should be eaten raw. Even broccoli, which we are used to cooking, can be added to salads raw, having previously cut it into small pieces and boiled it in boiling water.
A multicooker is ideal for cooking because food is cooked for a long time, and the steam generated in a tightly closed container destroys bacteria and makes food safe for consumption.
How to fry in a pan so as not to harm your health? Use pans with a non-stick coating, so you can cook food without using fat. Do not use oil for frying if it has a bad smell, has been stored too long, and can oxidize or turn rancid. Use oil with a high heating temperature for frying or baking.
Steaming is a safe and healthy way of cooking. Steamed products retain maximum benefits and significantly more vitamins and useful trace elements.
For our safety, products of animal origin (eggs, meat, fish and shellfish) must be heat-treated.
If home canning is not done properly, your home-canned vegetables and fruits ─ as well as other foods, including meat and seafood ─ can cause botulism.
Store the prepared food in the refrigerator when it is completely cooled. Always store cooked food separately from raw food, especially raw meat, poultry and fish. Make sure all food is covered or sealed. Cooked food can be stored in the refrigerator for several days.
How to choose products? If you buy groceries at the store, make sure that pre-cut foods, such as bagged salad or chopped fruits and vegetables, are kept refrigerated or on ice at the store. Separate foods from raw meat, poultry, seafood and eggs in your basket, grocery bags and fridge
Store leafy greens, salads and all pre-cut and packaged foods in a clean refrigerator at 4°C or below. Use separate cutting boards whenever possible. Wash dishes, cutting boards and kitchen surfaces with hot, soapy water after each contact with raw meat or fish.
🥔 Cookies in a slow cooker
5 chicken thighs
5-6 potatoes
1 onion
1 carrot
1 lemon
5 sprigs of thyme
3 Art. l. sunflower oil
2 bay leaves
3 peas of fragrant pepper
2 cloves of garlic
salt and pepper to taste
Start with a lemon. It should be washed and cut into 4 parts. Peel 5-6 potatoes and cut them into large pieces. Peel the onion and cut it into 4 parts. Next, pour sunflower oil into the multicooker bowl and grease the walls.
Peel the carrot and cut it into large rings. You can use baby carrots, they are loved by children and will look beautiful when serving.
Place 5 chicken thighs on the bottom of the multicooker bowl, add thyme. Now you need to add bay leaf, pepper and garlic. Place potatoes on top.
Next, send carrots and lemon to the bowl of the slow cooker. Add salt and a little sunflower oil. Fill 2/3 of the bowl with water.
Put the multicooker on the Stewing mode for 1 hour. The finished dish can be sprinkled with greens.
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