How To Cook Vegetables To Keep Their Nutrients
Getting the right nutrients from your vegetables will depend on how you cook your food.
How to cook vegetables to keep their nutrients. Since vegetables don t come in contact with cooking water during steaming more vitamins are retained. To steam vegetables fill the bottom of a steamer pot with 5cm 2 inches of water. Wait for the water to come to a rapid boil before adding vegetables into the steamer basket and steam for a required amount of time.
Cooking methods such as steaming stir frying baking and microwaving are healthy ways to cook vegetables with little nutrient loss. Dry cooking methods such as grilling roasting and stir frying also retain a greater. To make sure they cook and retain nutrient evenly cut vegies into same sized pieces and cook in a microwave safe dish with the lid on for 2 4 minutes or until cooked.
In fact cooking veggies whole is often the. Sautéing a method of cooking food that uses a small amount of oil or fat in a shallow pan over relatively high heat can be a good choice for certain vegetables. Check for color too.
Coat them in olive or canola oil before baking and enjoy valuable nutrients from vegetables like carrots potatoes and onions. Root vegetables carrots potatoes sweet potatoes baked or boiled whole in their skins retain about 65 percent of their vitamin c. The right way will help your body function well and give it a good energy boost.
Vegetables that are tender enough to break apart when you pierce them with a fork will lose a lot of nutrients during cooking. When you use a steamer to cook your veggies you can be sure that all of their original vitamins and color will be preserved during the steaming process. A great method to retain as many nutrients as possible is steaming.
Peel the skin thinly or leave on altogether. However they can lose their nutrition when they are exposed to light heat and. Cook your vegetables until they are tender crisp tender enough to bite into without losing all their natural crunch.