~ Waterless Mixed Vegetables ~
Vegetables are good for our body. We try our best to include vegetables in our day to day cooking, bearing in mind that we have to make a wholesome meal for our family. Whether we admit it or not, our family’s ultimate health and wellbeing depends on what we feed them daily. Come to think about this, it is huge responsibility lands on our shoulders. Hence, we keep searching, researching, reading and learning all about healthy food or ingredients. However, many may not have realised or put little emphasis on the cooking methods used to cook these healthy food or ingredients, which are equally important to ensure that we do not spoil the nutrients goodness from these ingredients.
It is a known fact that vegetables lose vitamins and minerals the moment they are plucked from their roots. In order to preserve as much of the freshness in vegetables, the experts leverage on modern technologies to facilitate transportation and handling of vegetables being transported from the farmers to the end-users, like you and me. That is a large part which we have no control over. However, we can start taking control the moment we buy and cook these vegetables ourselves. With the proper method, timing and temperature used during the cooking process, vitamins and minerals in vegetables may be retained as much as they deserved.
I learnt and put together a simple theory on nutrients retention in cooking vegetables, the higher the heat, the longer the cooking time and the more liquid content used, the more nutrients lost. In other words, vegetable nutrients may be optimized through minimal cooking temperature, time and liquid. Therefore, I cook most of my vegetables with :-
- as little as 1 to 5 tablespoons of water,
- the temperature between 70°C to 98°C or between 103°C to 113°C and
- time between 30 seconds to 20 minutes,
depending on the types and size of vegetables I am cooking. Well, not convincing reading my theory as I am neither a food scientist, nutritionist nor am I an expert in this area? You may do your own research if you wish to prove this further. There are too many facts and findings on these floating around the world wide web to be discussed here.
Rather than cooking my waterless vegetables the normal way, I have decided to do a little experiment on cooking with some combination of root (hard) and stem (soft) types of vegetables with the AMC Secuquick Softline pressure lid to save some time and efforts. I cooked waterless potatoes, carrot, broccoli and baby corns in 2 tiers within the same Pot unit (potatoes & carrot in a 20cm 4.0 liter Pot unit and broccoli & baby corns in a 20cm Softiera Dish unit) with “Soft” setting within the temperature range of 103°C to 113°C for 1 minute.
Vegetables cooked with the above theory are tastier and nicer in colour. These cooked vegetables have higher nutrients content, are flavourful with the most genuine “vegetable taste” and they do not discolour after cooking. No seasoning is required. The vegetables turned out perfect.
Waterless Mixed Vegetables Recipe (Serves 3) :
- 150 grams Broccoli (cleaned and cut into florets)
- 150 grams Baby Corns (cleaned and split each into 2, diagonally)
- 2 medium Potatoes (cut into 6 or 8 pieces)
- 1 large Carrot (cut into 1 inch thick)
- 50ml water
AMC Healthy Cooking Method :
- Add potato, carrot chunks and 30ml of water into an AMC 20cm 4.0 liter Pot unit. Add broccoli, baby corn pieces and 20ml of water into the 20cm Softiera Dish unit. Stack the Softiera Dish onto the potatoes and carrots in the pot.
- Cover pot with AMC 20cm Secuquick Softline lid. Switch on Navigenio to automatic “A”. Turn on Audiotherm, place on knob, indicating “Soft” setting and set for 1 minute to cook.
- When Audiotherm beeps, turn off both Navigenio & Audiotherm. Place pot away from heat source.
- As pot depressurised, remove lid and serve warm.
- If I had cut the potatoes and carrots a little tinier, I could have done it with just 20 seconds!
- Regardless of the amount of vegetables added to the Pot and Softiera Dish, it will still take the same amount of time from the pressure point to cook up this recipe. Only size and types of vegetables matters.
- Vegetables cooked the waterless way allows up to 50 % more vitamins, minerals and flavours as compared to cooking with water and a longer time. Taste to believe!