|
|
You are here: main
 articles
nutrition&health |
It's Harvest Time In The Kitchen
Whatever the weather, autumn has arrived, prompting cooks to think about heartier fare. Thoughts turn
from summer salad bowls to simmering pots.
Farmers markets and supermarkets are full of the autumn harvest - sweet potatoes, squash, cabbage, carrots,
parsnips, turnips, turnip greens, beets, apples and pears. This bounty is not only full of flavor, but also
the antioxidants, phytochemicals and fiber that help lower your risk for chronic health problems. Scientists
believe that diets rich in plant-based foods are the most protective of diseases like cancer.
With the huge variety of beautiful produce this time of year, shoppers face two dangers: buying too much and not
storing it safely. Time damages both taste and nutritional content. To maximize nutrition and minimize perishability,
keep salad items in the crisper drawer of your refrigerator. Refrigerate apples and pears if not used within a few days.
They'll keep well up to two weeks in the refrigerator. Store root vegetables like potatoes and turnips in a cool, dry place
away from sunlight, and buy only what you can use in a week or two, as they toughen with age.
Some nutrients can be lost if produce is chopped and left to sit for a day or two, even more so if left to soak in water. Cut
up fruits and vegetables close to the time you'll be using them.
Cook vegetables until just tender. Overcooking destroys nutrients, as does cooking in a lot of water. Healthful cooking methods
that preserve nutrients include microwave or stove-top steaming in a little water, and stir-frying or sautéing in a small amount
of oil until vegetables just reach tenderness. Vegetables lose nutrients by boiling or cooking a long time in a lot of water.
Curried Harvest Pilaf uses the produce of the season in a flavorful,
nutrition-rich dish. For other recipes and ideas on similar dishes, consumers can obtain a copy of AICR's free brochure, One-Pot Meals,
by calling 1-800-843-8114, extension 73.
Source: American Institute for Cancer Research
AICR offers a Nutrition Hotline (1-800-843-8114) Monday-Friday, 9 a.m. to 5 p.m. ET,
a free service that allows you to ask a registered dietitian questions about diet, nutrition and cancer.
|
|
|
|
