KYIV. UkraineGate . 11. September . 2022 | Society.
The production of pickled products requires a large amount of salt and sugar, and in the production of vegetable salads – also oil. These components, in excessive quantities, put a heavy burden on the body. However, if there is still a desire to preserve seasonal vegetables and fruits, there are some techniques that will help reduce the use of the above components.
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“Canning according to the classic recipe used by Ukrainians often contains a large amount of salt, sugar, added vinegar. In addition, some recipe developments include multi-level processing of vegetables and fruits through boiling, a long or repeated boiling process, as well as frying in oils. This is done for the long-term preservation of products, to avoid the process of reproduction of fungi and bacteria. But the ultimate benefit of such products is minimal, so we do not currently consider canned products as the main type of vegetables and fruits that we can consume in winter,” says the nutritionist.
However, the doctor notes that even the canning process can be made healthier by reducing the amount of added sugar, salt and oil. It is worth changing the recipe a little.
“First of all, I do not advise you to use aspirin. After all, many housewives still use aspirin as a preservative. However, this is a rather serious type of medicine and in no case should it be treated as an ordinary powder or pill that will improve preservation. It makes no sense prepare products to improve your health by eating vegetables and fruits in winter, but at the same time use a pharmacological drug that affects the condition of the liver, bone marrow, blood clotting ability. These are drugs prescribed by a doctor,” the nutritionist emphasized.
If seasonal fruits are prepared in the form of jam, adding gelfix can reduce the use of sugar by 70%.
“If you want to prepare seasonal fruits in the form of jam, you can add a sugar substitute in the form of gelfix. This is a mixture of pectin, citric acid and sugar that is added to the jam during its preparation. Due to gelfix, you can reduce the amount of sugar by about two thirds. If in the classic recipe 1 kg of sugar is added for 1 kg of fruit, then when using Zelfix, which is available in ordinary stores, you can add 300 g of sugar per 1 kg of fruit. For this amount, you need 1 bag of Zelfix,” advises the nutritionist.
In the absence of gelfix, you can add 2 teaspoons of citric acid and a packet of agar-agar – a vegetable analogue of gelatin to the fruit, which makes the jam thicker, which also reduces the need for sugar. In addition, in combination, citric acid and agar-agar act as a preservative.
“Regarding vegetables. I do not recommend preparing vegetables in the form of salads. Apart from the fiber in such products, there is no benefit. But if you do not want to buy fresh or frozen vegetables in winter, you can add fiber to the diet through buckwheat, bulgur, millet, legumes. As for canning, then I would advise you to make a single product. That is, pickle cucumbers separately, tomatoes separately, zucchini separately. But it is better to combine such products in a plate with other types of vegetables. For example, stew beans or cabbage and add one pickled cucumber to the plate as a component to improve the taste properties. In this way, it will not be a monocomponent vegetable in the plate, and you will not eat 300 g of pickled cucumbers, but 200 g of stewed vegetables and approximately 50 g of pickled ones. The salt load on the body will be much less,” says the doctor.
Fermentation can also be used to store vegetables. This way, less salt is used, and fermented products additionally contain probiotics. In addition, there is a drying process. Tomatoes, zucchini, peppers and other vegetables and fruits, dried in a dryer or in the oven at a low temperature, retain the maximum benefit.
“Also, don’t forget about freezing. Frozen vegetables sold in supermarkets are made just in their season. That’s when they contain the greatest amount of vitamins and minerals. In addition, they are much more useful than canned vegetables,” the nutritionist notes.
Source : Ukrgate
