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A GUIDE ON HOW TO COOK VEGETABLES AND RETAIN MOST OF ITS NUTRITION

You don’t have to lose the essential nutrients of your vegetables when cooking. There is a way that’s easier and quicker than boiling and your vegetables will maintain much more of its flavour that using a microwave as well.

STEAMING

Steaming vegetables is quick and simple and you can get the most nutrition, better texture and best taste out of your vegetables.

It is important to choose the right vegetables for steaming. There are vegetables such as celery, broccoli, cauliflower and greens that are easy to see when they are about to expire and wilt and thus easier to avoid. Those that are most of the time hard to pick are root vegetables. Below is a little overview of what to consider with some of the most popular root vegetables

• Potatoes – potatoes with dark spots, blemishes and cuts should be avoided as well as those which are sprouting or tinted with green as these potatoes tend to be toxic. Choose big, free from blemish potatoes with dry skin which are typically the best choice for steaming.
• Sweet Potatoes – the same rules will apply with sweet potatoes even if you don’t usually see them sprouting or getting tinged with green. Choose those that are larger, free from blemish and firm to your touch.
• Pumpkins – smaller pumpkins are typically the best for steaming than those big ones used on Halloweens. The most popular types are the cheese and sugar pie selections because of their texture that’s creamy and great taste.
• Butternut Squash – If pumpkins are not available or out of season, this is a great substitute since butternut squash contains the same nutrients as pumpkins.
• Carrots – these root vegetable is great when bought organic since they are mainly good at absorbing all the nutrients from the soil they’re grown in, which also includes heavy metals and pesticides. Choose carrots with vibrant colours and without any obvious scars and with firm tips for a much better taste.

HOW TO GET THE BEST NUTRITOIN AND GREAT TASTE

Typically, people boil their vegetables such as carrots, pumpkin and potatoes to cook them. This will actually result in getting rid of the essential nutrients of the vegetables by mixing into the boiling water and straight down the sink instead of your body.

Steaming your vegetables is the best and the healthiest cooking method you can use. Preparing them is simple and easy as long as you have the proper tools while maintaining their flavour and nutrition as much as possible.

How to Prepare:

• The first thing you need to make sure is that you have a vegetable steamer.
• Prep your veggies by cleaning them using a brush and warm water and then chopping them once all the dirt are gone.
• Cut them to your desired thickness which will determine how long it will take for you to steam your veggies. Broccoli, potatoes, sweet potatoes, cauliflower and carrots can take up to 10 minutes to steam. Softer vegetables such as bell peppers and green beans will only take about 5 minutes. Stick a fork in the thickest part of the vegetables to check if they are ready.

Vegetables are and will always be the best and healthiest base for your dinner and lunch instead of those high-carb fattening grain foods. And of course, to capitalize on their nutrition, the best method of cooking to use is steaming.