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Nutrition in a Pressure Cooker?

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Hey guys, this is Heather! So we’ve been
talking about pressure cooking this month and I’ve shown you how it works,
and how to make recipes, how to cook beans & grains – but crazy enough, I haven’t
talked about nutrition yet! And as a certified holistic nutritionist, that is
obviously one of my priorities when I’m cooking food – to make sure that it’s
healthy and that it maximizes nutrients So the good news about pressure cooking
is that it is great nutrition-wise. When we cook food, the nutrient levels change
a little bit depending on the temperature, the amount of time that it’s
cooked for, and whether it is in contact with water. So if you boil a carrot, for
example, some of the vitamin C is going to leach out into the water if it’s in
contact, and the amount that leeches out depends on the temperature and the
amount of time that it’s in there So when we pressure cook, we’re boiling at a
higher temperature but a lot lower time Interestingly Dr. Michael Greger of
nutritionfacts.org just posted a review video last week, talking about some
studies on the nutrient loss during pressure cooking. Because the problem is
there aren’t a ton of studies on how much is actually lost, so it’s kind of a
guess for the most part. But Dr. Greger does a great job of giving a synopsis of
the studies that are out there, and essentially the conclusion that he
reaches in the video is that the temperature increase doesn’t really have
too much of an effect – but the decrease in time means that a lot more nutrients
are retained during pressure cooking versus boiling. For instance in the beet
hummus recipe that I put in the vegan electric pressure cooker cookbook,
I put a headnote there that highlights the fact that beets have their own
phytonutrient called betalaine, which has antioxidant, anti-inflammatory and
detox powers. Betalaines degrade with longer cooking time, so cooking
beets quickly in the pressure cooker is the best way to go! And the cool thing is
you could cook beets whole in your pressure cooker. I usually peel them and
then cook them whole, and then there’s actually very little contact with water.
And the other thing you can do if you want to minimize nutrient loss is to
steam in your pressure cooker – so you put water in the bottom and then put a
steaming basket and put your vegetables in the basket. And that’s actually what
Dr. Greger mentions at the end of the video, that he thinks that’s the optimal
way to go and he has directions for pressure steaming greens like Swiss
chard or collard greens. Now I haven’t tried that, personally I like greens a
little crisper, so I will just put them in at the end to wilt – but if you guys
try his method let me know what you think! One tidbit that I found
particularly interesting and was new information to me in Dr. Greger’s video,
he talked about beans at the beginning and – I don’t know, I hadn’t thought about
the nutrient value of beans changing very much between boiling and steaming
because a lot of the nutrients in beans are minerals… But he mentioned a study
where they looked at the antioxidant component, and pressure cooking beans was
significantly higher antioxidant content than boiling. Which makes a lot of sense,
because boiling beans takes forever and is really quick in the pressure cooker!
And another thing to keep in mind is that these nutrient comparisons often
compare the raw to the cooked value which when a food is raw, it might have a
higher nutrient value but it’s not as absorbable by our body – so we don’t
actually use that full content Whereas when it’s cooked, we can use more
of it – so it’s kind of like the net value that you can get from your food. Anyway
it’s all very interesting… I hope you enjoy Dr. Greger’s video! If you don’t
already follow him, you definitely should because his videos are fantastic! Thanks
so much for watching, and thank you so so much to everyone who has pre-ordered a
copy of the vegan electric pressure cooker! I’ve had a couple questions
because there is a free gift right now during the pre-order period
for the print book where if you send me your email I’ll send you a seven-day
pressure cooking meal plan – and that does apply for the Kindle version as well,
which is out now! So you can order the Kindle version, get a little preview of
what’s in the book even if you don’t like cooking by Kindle, and you can pick
up that seven-day meal plan! There’s a link below with all the info. Thank you
so so much guys, I really really appreciate your support and how excited
you all are for this new cookbook – and I can’t wait to see what you make from it!
Alright, so we’ll talk again next week Thank you. Bye guys! xo h

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3 thoughts on “Nutrition in a Pressure Cooker?”

  1. jbadal1 says:

    Although I'm not a beet person at all "Beet Humus" would be a great way to get beets in my diet. Thank you.

  2. zigzag says:

    Okay, I’m convinced and will be purchasing a pressure cooker and just pre-ordered your Vegan Electric Pressure Cooker
    Cookbook!

  3. Bryan Hegstrom says:

    Seen both videos. Both are great and informative. Within the last 6 months I only use the instant pot to make beans. Makes them cheaper and when you do dry there is more variation to play with.

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