Kitchencraft

Southland Times, Issue 23768, 16 March 1939, Page 15

Kitchencraft

VEGETABLES SUPPLY VITAMINS By SARAH Unfortunately in New Zealand to many people the /Word “vegetable” means only the potato. How often do we hear someone say, “Oh, but I do not like vegetables.” Such people are putting themselves at a serious disadvantage, and are depriving themselves of one of the most valuable forms of food that nature, in her wisdom, has provided for our use. Scientists, who have studied the question, have found that vegetables are the best scources of vitamins, mineral salts, and body-regu-lating substances, as well as supplying bulk to our highly refined foods. Certain types of vegetables provide carbohydrates in quantities, and other types proteins, but these assume less importance, as there are so many easily available sources of the last two elements. ROOTS AND GREENS Vegetables may be classified as follows: (1) Starchy—Vegetables 'containing some sugar, more starch, but less water than succulent vegetables, e.g., potato, kumera, parsnip, carrot, artichoke, beet root (2) Succulent — Green or juicy vegetables such as spinach, celery, silver beet, asparagus, cabbage, brussel sprouts, cucumbers, tomatoes, French beans, butter beans, scarlet runners, new peas and cauliflowers. UTILIZE LIQUID Mineral salts present in vegetables are very soluble in water, hence any method of cooking in water necessarily involves some loss of this constituent The problem resolves itself into using as little water as is consistent with the proper cooking of the

vegetables, and. whenever it is possible, to use the last drop of the liquid left after cooking. Such liquids may be used in the preparation, of soups, sauces and vegetables or meat dishes. The effect of heat on vitamens is less clearly established, yet it is definitely known that vitamin C is at least partially destroyed by heat. It is also known that long, slow cooking, particularly in the presence of air, destroys vitamin C more than rapid cooking at a higher temperature. Vitamins A and B are also partially destroyed, but are more stable than vitamin C, especially if the vegetable is cooked rapidly, and for as short a time as possible. • SALADS INVALUABLE From this discussion you can see the two great disadvantages of cooking vegetables. Where possible serve vegetables raw. Salads, then, are our salvation, and if such combinations as lettuce, tomato, celery, radishes and grated carrots and so on are used, all the mineral salts and vitamins are preserved. Many root vegetables, however, require cooking because of the. starch they Contain, and the vitamins are, therefore,' partially sacrificed in order to render the starch rhore digestible, and to soften the woody fibre cellulose. Sometimes vegetables are cooked to develop or modify their flavour. Cooking thus increases the variety of ways in which vegetables may be served. The green colouring matter of vegetables is due to a substance called chlorophyll. This is soluble in water, but the loss of colour in cooking vegetables is due to decomposition of the colouring substance by heat and acid. To preserve the colour cook for as short a time as possible. PRESERVING 'COLOUR It has been found that a pinch of soda will keep the green colour, but scientists have shown us that soda de-

stroys all our valuable vitamins, therefore new methods have had to be devised Our methods have been based upon these facts. By cutting cabbage before cooking and reducing the time of cooking, both the colour and the nutrients are saved. It', is also desirable that we cultivate a taste for crispness even. in cooked vegetables, instead of the slimy texture usually aimed at. Vegetables in <’»«'bination with other carbohydrates and protein foods can be made to serve as one-dish meals. These are so “well-balanced” that only slight additions in the way of a milk beverage, bread or a dessert are necessary to complete a satisfactory menu. Such combinations are illustrated in the following well-known dishes:— Cauliflower au gratin, creamed asparagus on toast, stuffed tomatoes, celery cheese, rice croquettes and so on. Vegetables are all lacking in fat. For this reason it is sometimes desirable to cook either in fat or to serve with a little butter or white sauce.