nosh magazine (issue 5) - Page 8

nosh magazine FRUIT & VEGGIE TRICKS OF THE TRADE Have you ever struggled to peel the skin from a fruit only to wonder if there’s an easier way? Or perhaps you’re unsure as to the best way to cook a certain vegetable? Gloria Cabrera provides five tips to help you feel a little more savvy in the kitchen. Tip 1. Peeling a peach (or a tomato) Peeling a peach can be a challenge but it’s really quite simple, here’s how: 1. Using a sharp knife mark a small ‘x’ at the bottom of the peach. 2. Dunk the peach into boiling water to loosen the skin (about 30 seconds if ripe, more if not) 3. Then cool the peach in an ice bath. 4. Peel the peach from where you marked the ‘x’. This process also works for tomatoes! Tip 2. Removing seeds from a pomegranate Pomegranates can be tricky to deseed, but here’s an easy way: 1. Roll the fruit to loosen the seeds. 2. Cut it in half from the middle, and then gently pull the edges a little to further loosen the seeds. 3. Hold each half over a bowl, with seeds facing down, and tap the skin with a wooden spoon, squeezing a little to release the seeds, which will fall into the bowl. 4. Remove any pith. Tip 3. The best way to cook root vegetables If you’ve ever wondered whether you should cook root vegetables in hot or cold water, the answer is cold water. Root vegetables are usually quite large so it takes a while for heat to penetrate. And during this time the outside layers are exposed to heat for longer. So by starting in cold water, the surface layers are heated gradually and that helps the cell walls to resist overcooking. Tip 4. How to perfectly steam veggies Steaming is a healthy cooking method that retains more water-soluble vitamins than some other cooking techniques such as boiling. When steaming vegetables it is best to: • Cut the vegetables into even sized pieces, to ensure even cooking. • Bring the cooking water to a simmer or boil, before adding in the steaming basket containing vegetables. • Steam the vegetables quickly over vigorous heat. • Partially cook the vegetables, if using them in another dish later. Tip 5. How to make healthy summer frozen fruits Frozen fruit makes a great healthy snack for kids (and adults), so forget the icy poles and make your own healthier versions. To do so, simply place some grapes, blueberries, raspberries and chopped mango in the freezer and take them out as a tasty treat for hungry kids. Of course, there are many different ways to peel, deseed and cook fruit and vegetables. If you have your own favourite methods, then share them with us by emailing analee@n4foodandhealth. com and you just might see them appear in the pages of a future nosh magazine. N GLORIA CABRERA, APD Learn more at: website | profile Gloria is a Accredited Practising Dietitian who loves food, nutrition, cooking, fitness, and helping others enhance their health and learning. She is also a qualified personal trainer. Gloria works in private practise seeing clients for weightloss, pre and post weight loss surgery, and chronic health conditions such as diabetes, high cholesterol and irritable bowel syndrome. 8