How much water do I put in? Cold or hot? With the lid or without? Knowing this is important for a correct diet because in cooking in water the liquid has the task of transmitting heat and distributing the various aromas used in the preparation of the food (salt, fragrant bunch, lemon, etc.). The amount of cooking water, the initial temperature and whether or not the cover on the pot, which depend on the food being prepared, affect the dispersion of nutrients and the quality of the result. So here are some tips on the correct way to cook in water the different foods.
Vegetables, greens and fruits. Use the minimum amount of boiling water and cover. The boiling water is devoid of air and the lid protects a little from the surrounding air, in this way the loss of nutrients due to oxidation is limited. In a small amount of water cooking is faster and losses due to dissolution and oxidation are avoided. These losses are obviously the higher the longer the cooking times.
As far as possible, avoid cutting vegetables and greens before cooking: the cuts increase the contact surface with water and consequently the loss of nutritional principles. Watch the cooking times: a slightly consistent vegetable or vegetable is tastier and contains a little more C vitamin of those overcooked. It is interesting to know that for a properly cooked vegetable or vegetable, the loss of vitamin C is about 50% but can exceed 80% if cooking is neglected or prolonged.
Dried vegetables. After soaking them for a few hours, cook them in plenty of cold, unsalted water to prevent them from hardening, with or without a lid.
Creole pasta and rice (boiled). Cook them in plenty of boiling water (2.5 liters per 250 grams) without a lid. Small amounts of protein coagulate, leaving pasta and rice relatively al dente. Excess water prevents the formation of a sticky mass. A secret: boil the pasta for half the expected cooking time and then leave it in water over the heat until the end: the cooking water will be transparent because the pasta (perfectly al dente) will have retained the starches. You will also save gas.
Boiled fish and fish soups. Use a minimum of just boiling water flavored with vegetables and herbs. Cover with the lid for faster cooking. In boiling water, proteins coagulate quickly and consequently, if the fish is filleted, it shrinks, if it is whole it tends to break up in the cooking water.
Meat for boiled meat. Use a medium amount of very hot water brought slowly to a boil. The proteins coagulate early enough to prevent the aromatic substances from passing into the broth, but slowly enough to allow the meat to soak up the aromas added to the cooking water. If you cook whole chicken, preferably remove the skin which is very oily.
Meat for the broth. Prepare them in plenty of cold water: the proteins coagulate slowly and the meat will let the substances that will give flavor to the broth pass through the water. However, be aware that the meat will be not very tasty.
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