July 6th, 2022 at 09:34 am
The most nutritious ways to cook vegetables
Vegetables, whether preferred as food or not, have benefits given to the human body. Thus, there’s a need to know how to cook it well.
For example, eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts to vitamin A, eating cooked instead of raw spinach gives you higher levels of beta-carotene. Now how can we best cook our veggies?
Steam, don’t boil
As a general rule, it’s best to keep cooking time, temperature, and the amount of liquid to a minimum. That’s why steaming is one of the best ways to cook most vegetables. It turns out that’s especially true for broccoli, long touted as one of our top anti-cancer foods.
“When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top,”
Boiling vegetables causes water-soluble vitamins like vitamin C, B1, and folate to leach into the water. So, unless you are going to drink the water along with your vegetables, such as when making soups and stews, these vitamins are typically poured down the sink. Steaming is a gentler way to cook because the vegetables don’t come in contact with the boiling water.”
When in doubt, microwave
Microwaving uses little to no water, and can heat the veggie quickly from within, preserving nutrients such as vitamin C that break down when heated. A study found significantly higher levels of phytonutrients in zucchini, carrots, and beans cooked with minimal water. Phytonutrients are compounds naturally found in plants that provide health benefits and disease protection in the human body.
Avoid microwaving cauliflower to preserve vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer.
Sauté, don’t fry
Studies show that during deep-fat frying, fat penetrates the food and vegetables dehydrate. But sautéing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables. Not only does it maximize flavor, but the addition of olive oil appears to increase the absorption of phytonutrients like phenols and carotenes. That’s because many of the vitamins and nutrients in vegetables are fat-soluble, meaning your body absorbs them better in the presence of fat.
‘Griddling,’ baking and roasting
Contrary to grilling, which normally involves some sort of charcoal, “griddling” uses a pan with distinctive raised edges and is normally done on the stove or in the oven. Veggies griddled with a tiny bit of olive oil can develop intense flavor and be quite healthy. A study found it to be an especially good choice for green beans, asparagus, broccoli, celery, onions, Swiss chard, and onions
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