Are You Ruining the Nutrients of Your Vegetables By the Way You Cook?
You learn that vegetables are a must-have in your diet, early on in life, and maybe you are even getting in your recommended veggie serving for the day as an adult. However, there are several way you could be preparing your vegetables that leaves them less nutritious. Here are a few vegetable no-no’s to look out for if you wish to gain the most nutrition from your produce.
Don’t Overcook Them
Overcooking drains vegetables of nutrients and color. It is pretty easy to tell if you have overcooked your vegetables if they are lifeless looking and lack vibrancy. The worst cooking method is boiling, since the water-soluble micronutrients leech out into the water. This is fine for soups or stews, since you drink the liquids, but for just a vegetable side, try steaming them instead.
Don’t Use the Wrong Type of Oil
Not all oils are created equal and some are not good for your health. Instead of sautéing your vegetables in canola oil, sunflower seed oil, or olive oil (all of which oxidize in high heats and become unhealthy), try cooking your vegetables in grass-fed butter or coconut oil.
Don’t Microwave the Wrong Way
The microwave is highly convenient, but it can also nuke away your vegetable’s healthy benefits. The worst offense is when you microwave your vegetables in plastic wrap or plastic containers. This introduces toxins into your food. If you must microwave, try doing so in a glass bowl and be careful not to overcook them.
Don’t Peel Your Vegetables
Many people will peel their vegetables before cooking them. In many cases, this allows the most nutritional part of the vegetable to be wasted and thrown in the trash. Try eating vegetables with their skin on to see if you like the taste. You may be surprised by how tasty parsnips, potatoes, and carrots are without the extra step of peeling. Of course, be sure to purchase these types of produce organically, since the skin can contain a lot of toxins, and give it a good wash before cooking.
Don’t Char Them
Grilled vegetables are delicious, but the high, dry heat can lower the nutrient levels too. Instead, use a grill basket and watch the temperature on the grill. This way, you can enjoy the taste of grilled vegetables without ruining their mineral and vitamin content. Also, remember to avoid charring the vegetables, as this is not healthy to eat either.
Vegetables are a must-have in all diets, but you do have to take extra care to make sure you are getting the most benefit from them. Keep these tips in mind to avoid ruining your vegetables.