Weezl and friends Phase 2 -giving it a whirl for Shirl! Testing meal plan for a month

weezl74

twinkle_star wrote: »

So lemons are used as juice and mostly raw (cordial, hummus)?

If you used the lowest as you say then it should be fine.

that's interesting twinkle, I was getting her to boil the lemons so the pith/skin/zest would be easier to whizz in the FP.

But if that is a lossy way (although we're keeping all the boiling liquid, so isn't that restorative of lost vits?) then I can rethink.

Basically, you tell me what is nutritionally sound and I'll make the cooking method fit that where poss

weezl74

twinkle_star wrote: »

So lemons are used as juice and mostly raw (cordial, hummus)?

If you used the lowest as you say then it should be fine.

you and me are in a fairly low mineral area twinkle

artybear

weezl74 wrote: »

how's your head artybear?:cool:

Shusssshhhhhhhhhhh the last woo woo did me in!

I have come to the library so everyone has to be quiet

I'v bought a book called 'succeeding with your Master's dissertation' that means I'm nearly done...right?

What was the issues regarding tap water???

Oh and Sian hope your mums life is easier and Howlin sorry about your fridge/freezer-hope you got it sortedxxxxxxx

weezl74

artybear wrote: »

Shusssshhhhhhhhhhh the last woo woo did me in!

I have come to the library so everyone has to be quiet

I'v bought a book called 'succeeding with your Master's dissertation' that means I'm nearly done...right?

What was the issues regarding tap water???

Oh and Sian hope your mums life is easier and Howlin sorry about your fridge/freezer-hope you got it sortedxxxxxxx

re: tap water, I'm asking if people feel it is acceptable to use the nutrients found in tap water within the hardcore planner.

I'm not sure what tasks would be gentle arty, but I have plenty!?

twinkle_star_2

Poor us. We are water-nutrition deprived (although that probably makes it taste nicer).

Lemons & folate: appoximately 13mcg folate per 100g raw and they retain 70% when cooked. So that's about 9.1mcg per 100g.

I estimate that all the lemons (whole) weigh 2800g but if we're only using juice thats about 700g.

So 7x9.1 = 63mcg

Which is almost nothing. Damn.

SusanC_2

weezl74 wrote: »

that's interesting twinkle, I was getting her to boil the lemons so the pith/skin/zest would be easier to whizz in the FP.

But if that is a lossy way (although we're keeping all the boiling liquid, so isn't that restorative of lost vits?) then I can rethink.

Basically, you tell me what is nutritionally sound and I'll make the cooking method fit that where poss

Some of the loss will be from leaching into the cooking water/juices but depending on the vitamin, some loss could be due to heat degradation i.e. the heat causes the vitamin molecules to break down into other things. It's also possible for molecules to change conformation due to heat (which is how we get trans fats and why sometimes people are allergic to something raw but not when the same thing is cooked) but I don't know enough about vitamins to know whether this would apply or whether a change in conformation would matter.

weezl74

twinkle_star wrote: »

Poor us. We are water-nutrition deprived (although that probably makes it taste nicer).

Lemons & folate: appoximately 13mcg folate per 100g raw and they retain 70% when cooked. So that's about 9.1mcg per 100g.

I estimate that all the lemons (whole) weigh 2800g but if we're only using juice thats about 700g.

So 700x9.1 = 6370mcg

So cooked lemon juice would give each family member 53mcg of their folate RDA (15% approx).

Not bad considering I have the rest of the shopping list to go!

sorry twinkle I fear I haven't been helpfully clear I would very much like to use the whole lemon, as other nutrients are contained there. For example I think the pith is high in calcium?

weezl74

SusanC wrote: »

Some of the loss will be from leaching into the cooking water/juices but depending on the vitamin, some loss could be due to heat degradation i.e. the heat causes the vitamin molecules to break down into other things. It's also possible for molecules to change conformation due to heat (which is how we get trans fats and why sometimes people are allergic to something raw but not when the same thing is cooked) but I don't know enough about vitamins to know whether this would apply or whether a change in conformation would matter.

susan avocet's linkie says that 95% of vit c is retained when you cook a citrus fruit, so that's swaying me in favour of cooking, but keeping pith and zest. Would you agree?

polkadot

Right, Ive done the following values

• Thiamin/B1
• Riboflavin/B2
• Niacin/B3
• Pantothenic acid/B5
• Vitamin B-6
• Vitamin B-12

For the first four sections on the shopping list. All using raw values-Im sorry, this raw vs cooked is too complicated for baby brain.

DS is on his way home so need to start lunch for him-will get done with the last two sections a bit later this afternoon if thats okay?

twinkle_star_2

Okie dokie. That's 254.8mcg folate for 14 whole cooked lemons.

I'd say keep lemons cooked as the most they're losing is 30% for folates. Everything else is better retained.