Water soluble vitamins, such as vitamin C and most B vitamins, are sensitive to heat and pass into the cooking water. Shorter cooking with little water is often the better choice. Food safety, however, comes before everything else.
Vegetables
- Steam in a basket above water, briefly, until tender but still firm.
- Cut into larger pieces and use a lid.
- Use the cooking water for soup or sauce.
- Add lemon or vinegar at the end, to taste.
Meat, fish and eggs
Gentler cooking in the oven or a slow cooker suits meat and fish, but safety is measured with a thermometer. Poultry must reach 74 degrees Celsius in the thickest part, fish about 63 degrees. Reheat leftovers to 74 degrees.
Sous vide and slow cooking
Do not keep food between 4 and 60 degrees for more than two hours. Sous vide below 55 degrees requires verified time and temperature tables, so beginners should avoid it. For low temperatures use a reliable probe thermometer.
Pregnant women, older adults and people with weakened immunity should eat eggs and meat thoroughly cooked.
For a first try, choose one simple meal: vegetables steamed for five to eight minutes with chicken breast cooked to 74 degrees. Note what tastes better and adjust the time. A probe thermometer is worth buying because it removes guesswork.
Common questions
Is vitamin C lost in cooking?
Some is lost to heat and to the water. Brief steaming with little water keeps more.
Is pink meat always safe?
No. Colour is not a safety indicator. Check the inner temperature with a thermometer.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
