Cooking Methods & Nutrient Levels

Raw

• highest level of vitamins & minerals
• lots of fiber & water
• lower level of absorption for some nutrients
• low level of toxins in some raw foods (Chemical Pesticides)

Marinate/Massage

• benefits of raw food
• softens texture and flavor, softens cellulose so more absorption
• some toxins neutralized by marinating in acidic liquid

Steam

• Many nutrients retained as minimal contact with water, low heat
• Breaks down fiber for better absorption of food

Boil

• Vitamins/minerals leach into water, can use broth to retain
• Slightly higher heat than steaming, so slight more nutrient loss than steaming

Bake (No Oil)

• No water contact, so nutrients retained in food
• Higher heat, so slight more loss, plus loses some water
• Baking with water is a combo of steaming and baking

Roast (Oil)

• Higher temperatures, so more nutrient loss
• Use of oil potentially creates toxins (300F or lower minimizes this)

Fry (Oil)

• Highest temperatures, so more nutrient loss
• Use of oil potentially creates toxins
• Very quick, so oil exposed for less time than roasting