Vegetables are important sources of vitamins and minerals, but these delicate micronutrients are easily destroyed by heat. Therefore, it is best to eat some of your daily servings raw. For example, eat vegetables such as baby carrots, celery sticks, or slices of cucumber or bell pepper in salads or as snacks.
When you do cook vegetables, the golden rule is to do so for the minimum amount of time and in as little liquid as possible, in order to retain their valuable nutrients. Suitable methods of cooking vegetables include steaming, stir-frying, sauteing, microwaving, and pouching.
Steaming: Since the vegetables are not immersed in water, this method retains the nutrients and taste of fresh vegetables.
Sauteing: When sauteing, use very little oil and quickly fry vegetables in a large shallow pan over high heat.
In addition to using healthy cooking methods, avoid adding saturated fat in the form of butter or cream sauces. If you think your vegetables need additional flavoring, add some fresh chopped herbs or freshly ground black pepper or lemon.
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