Connect with us

Business

Know your vegetables and how to cook them

Published

on

Loading...
FAITH NDUNGI

By FAITH NDUNGI
More by this Author

Vegetables are an important part of the diet and must be included in every meal. But how well do you know your vegetables and how to cook them? Based on the edible part, vegetables are classified as:

Flower vegetables: Artichoke, broccoli and cauliflower.
Tuber vegetables: Cassava, potato, sweet potato and yams.
Stem vegetables: Asparagus, celery, fennel and bamboo shoot.
Fruit vegetables: Bell peppers, chayote, cucumber, okra, olive, squash, eggplant and tomato.
Leaf vegetables: Cabbage, spinach, sukuma wiki and lettuce.
Root vegetables: Beet root, carrot, radish and turnip.
Bulb vegetables: Onion, garlic and shallot.

Vegetables should be cooked as briefly as possible since they become bland if overcooked and lose vitamins and minerals.

Cut them into smaller pieces so that they cook evenly. Reduce the cooking time if vegetables are to be reheated or served cold because the cooking process will continue when they are hot.

The cooking process can be stopped by running vegetables under cold water but this will lead to the loss of vitamins and minerals. Keep peeled or sliced vegetables covered while cooking to prevent them from drying.

Advertisement

Spices and herbs, on the other hand, lose their flavour or can become overly intense when added earlier in the cooking.
The cooking methods

Quick-braising: This involves cooking vegetables in their own juices after sautéing in a small amount of cooking oil.

The vegetables are covered and cooked over low heat to blend flavours well and make them tender. This method is good for squash, tomatoes, onions and shallots.

Braising: This involves cooking vegetables slowly, covered over low heat after sautéing in cooking oil. The vegetables are cooked whole or in pieces.

Braising can be done with vegetables on their own or with pieces of meat to create tasty combinations. This method is good for hard vegetables like artichokes, cabbage, celery and fennel.

Boiling: They should be placed in a covered cooking pot large enough for them to cook evenly. Add the vegetables when the water has come to a full boil and keep the heat high so that the water returns to boil quickly.

Then lower the heat so that the vegetables can simmer. However, green vegetables should be cooked uncovered to prevent the acids they contain from becoming concentrated and destroying their chrophyll, making them lose their colour.

Adding an acidic ingredient like vinegar or citrus juice preserves the colour and firmness of red vegetables like beets, red cabbage, tomatoes, red bell pepper, radish, red chilli pepper, radicchio and red leaf lettuce as well as white vegetables like potatoes, cauliflowers, turnips, parsnips, kohlrabi, and mushrooms.

Vegetables that discolour easily like artichokes, once peeled and cut, should be cooked in four cups of boiling salted water containing three tablespoons of lemon juice. Salt draws water from vegetables and makes them tender.

Loading...

However, when added at the beginning of cooking, it makes the vegetable juices run out, leading to loss of nutrients.

The salt also becomes concentrated as cooking continues. It should not be used with vegetables that have high water content like tomatoes and cucumbers and it is also not recommended for other vegetables like cabbage and bell peppers since it leads to loss of firmness and flavour.

Boiling reduces nutritional value of vegetables significantly. Therefore, it is recommended that only a small amount of water is used in boiling and the remaining reserved for soups and sauces instead of discarding it.

Steaming: This involves the use of heat released by a small amount of boiling water. The vegetables are only added to the steamer when the water starts to boil.

When the lid vibrates or releases steam, the heat should be lowered to keep the water at simmering point. Steaming vegetables takes slightly longer than boiling but has less losses of flavour and nutrients.

It is an easy and relatively quick way to prepare vegetables such as carrots, cabbage, asparagus, beets, cauliflower, celery and radishes.

Pressure cooking: This involves cooking in an airtight container – pressure cooker. The temperatures within the cooker rise above boiling point so that the vegetables cook very fast. Examples of vegetables that can be pressure-cooked include potatoes, squashes and artichokes.

Dry-heat cooking: This involves the use of an oven. The vegetables are cooked whole in their skin or cut into pieces.

Cooking in dry heat makes vegetables tender, juicy and tasty. This method is good for eggplant, squash and potatoes.

Microwaving: Cooking vegetables in the microwave preserves the flavour and colour better. Microwave safe containers should be used for cooking.

Place vegetables that require longer cooking time at edge of the cooking dish and those that cook more quickly at the centre.

Stir-frying: The vegetables are fried quickly in oil over high heat. Cooking is done very briefly to avoid nutrient loss and preserve flavour, texture as well as colour.

Ginger, garlic and or other spices can be added if desired. Stir-frying is good for firm vegetables like cauliflower, carrots and broccoli.

Deep-frying: This involves cooking at high temperatures by immersing food in cooking oil. Vegetables should be well-dried or coated by dipping in flour or beaten eggs and bread crumbs.

When cooked, the vegetables are drained on paper towel. Potatoes, artichokes, cauliflower and eggplant.

The writer is based at Egerton University.

Comments

comments

Loading...
Continue Reading

Business

Facebook takes down white nationalist and fake antifa accounts: The Standard

Published

on

Loading...

Sci & Tech
Facebook declined to comment on whether it had been in touch with law enforcement, which it typically does in cases of an imminent threat.

Facebook Inc said Tuesday it has suspended accounts associated with white nationalist groups after some advocated bringing weapons to the current wave of anti-racist protests.

Company officials also said they removed accounts falsely claiming allegiance to antifa in order to bring discredit to the anti-fascist movement.
Antifa adherents have said they focus on defending people from attacks by authorities or vigilantes, but they have been vilified by President Donald Trump who, without citing evidence, said they were instigators of anti-police violence.
Some of the removed white nationalist accounts were associated with the Proud Boys, which Facebook previously classified as a dangerous group. The others had connections to a group called the American Guard, which is now classified the same way.

SEE ALSO: China warns Britain interfering in Hong Kong will ‘backfire’

Loading...

Multiple Facebook executives described the action on condition they not be identified. They said they acted based on behavior, not the politics of any content, and that Facebook had not designated antifa as dangerous.
The company said it was looking closer at accounts discussing protests when it saw what it deemed white nationalist accounts encouraging violence.
The misleading antifa accounts were removed for “inauthentic behavior,” because they purported to be something they were not, Facebook said.
As with a false antifa tweet that Twitter Inc tied to a third white nationalist group and which was widely distributed as a screen shot, the Facebook executives said Tuesday the goal of such content is often not to win thousands of followers but to plant a single false flag that can be used to sow distrust about the target group.
Facebook declined to comment on whether it had been in touch with law enforcement, which it typically does in cases of an imminent threat.

SEE ALSO: Facebook staff walkout, Zuckerberg defends no action on Trump posts

Comments

comments

Loading...
Continue Reading

Business

Soon you will pay tax for downloading apps : The Standard

Published

on

Loading...

Sci & Tech
The tax proposal in Kenya’s digital market space is likely to influence the adoption of technology in the coming years if adopted.

The tax proposal in Kenya’s digital market space is likely to influence the adoption of technology in the coming years if adopted.

The Kenya Revenue Authority has sent an invite to the public for comments on the changes seeking to introduce taxes on downloadable digital content including e-books, movies, and mobile applications.
Taxable supplies to be made through a digital marketplace shall include electronic services under section 8 (3) of the act and subscription-based media including news, magazines, journals, streaming of TV shows and music, podcasts, and online gaming.
The proposal states that a digital market place supply shall be deemed to have been made in Kenya where the recipient of the supply is in Kenya, the payment proxy including credit card information and bank account details of the recipient of the digital supplies is in Kenya; or the residence proxy including the billing or home address or access proxy including Internet Proxy address, mobile country code of SIM card of the recipient is in Kenya.

SEE ALSO: Bailout will save manufactures from virus shocks

“Following the amendments to the VAT Act, 2013 by the Finance Act, 2019, clarifying that VAT applies to supplies made through a digital marketplace, the Kenya Revenue Authority would like to inform members of the public that the draft value-added tax (digital market place supply) regulations, 2020 have been developed and are currently hosted on the Kenya Revenue Authority website.”
“To ensure wide consultation and public participation we invite sector players, tax professionals and members of the public to submit their comments on the draft regulations before June 15.”
List of areas targeted for taxation

Loading...
  • Software programs including downloading of software, drivers, website filters and firewalls;
  • Electronic data management including website hosting, online data warehousing, file-sharing, and cloud storage services.
  • Supply of music, films, and games
  • Supply of search-engine and automated helpdesk services including supply of customized search-engine services
  • Tickets bought for live events, theaters, restaurants, etc. purchased through the internet
  • Supply of distance teaching via pre-recorded medium or e-learning including the supply of online courses and training
  • Supply of digital content for listening, viewing or playing on any audio, visual or digital media
  • Supply of services on online marketplaces that links the supplier to the recipient, including transport hailing platforms
  • Any other digital marketplace supply as may be determined by the Commissioner.

If adopted, a person supplying taxable services through a digital marketplace shall be required to register for VAT in Kenya where the digital marketplace supplies are supplied by a person from a place of export country to a recipient in Kenya in a business to consumer transaction.

Comments

comments

Loading...
Continue Reading

Business

Worst and best passports according to survey: The Standard

Published

on

Loading...

Home & Away
Iraq is second-worst, with travel permitted to 28 countries


Kenya’s passport remains the best to own in East Africa compared to its six peers.
This is according to research conducted by world-leading offshore consulting firm Nomad Capitalist.
Passports were ranked on visa-free travel, international taxation laws, global perception, dual citizenship, and personal freedom.

SEE ALSO: Worst and best passports according to survey

The firm ranked the best passports in the world by scoring 199 different passports in five categories.Kenya scored 48 points out of the 199 total passports same as Cape Verde, Armenia, Philippines, and the Dominican Republic.
Under travel, it scored 72 points, taxation (20), and perception (30) while dual citizenship and freedom the same at 20, making it rank position 123.
Early this year, The Henley Passport Index ranked Kenya at number 72, eight places lower than its position in 2010. Kenya was at position 64 in 2010 and leading in the East African region with a visa-free and visa-on-arrival score of 65.
However, in the Nomad Capitalist, Kenya still commands a relatively high score in comparison to its East African region neighbours, with visa-free or visa-on-arrival access to 71 destinations globally scoring 72 points against Tanzania and Uganda at 71 and 67 respectively.
Tanzania and Uganda were ranked the same position 125 with 47.50 points each.

SEE ALSO: Kenya’s Covid-19 cases shoot by 123 as government focuses on truckers

Zambia, Malawi, Lesotho, Botswana, and Jamaica, among other African countries, scored above Kenya at position 118,113,116,101 and 106 respectively in the same country ranking category.
South Africa ranked position 99 with 60.50 scores. Passports from Sweden, Luxembourg, and Ireland are the best in the world to own.
This year, three countries came out on top with Sweden, Luxembourg, and Ireland all scoring 114 points.
Sweden which ranked second on the index last year has climbed its way to the very top thanks to visa-free travel to 186 countries, high levels of personal freedom, and an excellent global reputation.
Luxembourg is tied for first and maintains its place at the top of the list for the third year in a row, having climbed its way up from tenth place just three years ago.

Loading...

SEE ALSO: Interior PS Karanja Kibicho hints at reopening of the economy

Luxembourg grants its citizens high levels of freedom, has an excellent global perception, and fortunately for ex-pats living there, it recently became easier to naturalize as a citizen.
The Irish passport also came out on top thanks to having one of Europe’s lowest corporate tax rates, high visa scores, and an excellent global reputation.
The top ten countries are Sweden, Luxembourg, Ireland, Switzerland, Belgium, and Finland.
The rest are Portugal, Singapore, the Czech Republic, and Malta.
The British passport ranks highly at number 11 as its citizens can visit 185 countries visa-free, are almost always allowed to hold another citizenship, have relatively high levels of personal freedom, and are thought-about quite highly abroad.

SEE ALSO: Sugar cane miller’s efforts to block rival from setting up factory fails

Unfortunately for Brits, it is more difficult to become legally tax non-resident when moving abroad.
By comparison, the US passport, which ranks at number 40, also allows visitors to visit 185 countries visa-free, but citizens are taxed on their worldwide income no matter where they live and are not perceived as highly as their British counterparts.
Japan, which ranked 21st on the list, is the best passport for traveling with access to 191 countries visa-free.
According to the research, the worst passport to own is the Afghan passport.
This passport only allows entry into 26 countries visa-free, its citizens are often refused entry to a substantial number of countries and also encounter substantial hostility, its citizens are strictly forbidden to hold other citizenships and they also experience less freedom.
Iraq is second-worst, with travel permitted to 28 countries, low perception from other countries, and low levels of freedom, and Yemen is third from the bottom.

SEE ALSO: Kenya Power employees turn Covid-19 positive

Comments

comments

Loading...
Continue Reading
Advertisement
Loading...
Advertisement
Loading...

Trending