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The Best Way To Cook Vegetables To Retain The Most Nutrients

Monday, February 09, 2015

In a few cases, heating actually increases the availability of certain nutrients, such as the antioxidants in carrots, spinach, and tomatoes. But in general, heat and water can strip produce of valuable substances such as Vitamin A, Vitamin C, the B Vitamins, and some phytochemicals, or potentially disease-fighting compounds.

That's why it's best to avoid boiling, which leaches nutrients into water that is then discarded. Stewing also draws beneficial substances into the cooking liquid, but they remain part of the stew. Baking, roasting, grilling, and frying typically don't use water but often do use oils, which add fat and calories. And the foods are exposed to higher temperatures for a longer time.

For the healthiest results, use a microwave, steamer, or pressure cooker, which all preserve nutrients about equally well.

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Member Comments About This Blog Post
    I cook most of my vegetables with very little water, and save that water for soups or casserole bases.

    I'm also roasting more vegetables, and especially love the roasted beets because they are so sweet and delicious.

    1766 days ago
    1766 days ago
    WAY to go. I have always advocated steamers, when pressured cookers hit the market I bought one. Today I still have 4.
    Now I go through microwaves- even the profile. I use it every day and some days every meal.
    Breakfast every morning. I dried TORTILLA in it to make crumbs for chicken parmesan.
    Pre cooking onions and carrots with just a little oil in the micro will help to keep the fat soluble nutrients in the meal.
    Great to know how to do it.
    emoticon Chocolate bananas - DH needs Potassium and I heat them in the microwave with Ghirardelli choc chips 60 % Cacao.

    emoticon Carrots with a tablespoon of water and 1 teaspoon oil cook carrot slices for 6 minutes and they are bright orange.

    emoticon Chopped onions speed up the softening. precook them when you use your Microwave. It makes the recipe go faster and great in Saut├ęs.

    emoticon Fish cooks fast in the microwave but it can be tricky. Undercooked it a little since it still cooks inside and it will not go dry.

    emoticon My oatmeal recipe: 1/4 Oat Bran , 1/2 banana sliced,2 tablespoons old fashion oatmeal. Add water half a cup and cook 2 minutes.
    on high. I add cottage cheese after cooking and it is perfect for me.

    We NEVER use sugar or sweetener. Bananas heated turn starch to sweet.
    Thanks for the information.
    In UK we were taught NUTRITION in GRADE SCHOOL-under 11 years old.
    I am an old lady much later they took it out of the curriculum.
    What a shame. Pat in Maine. emoticon
    1767 days ago

    Comment edited on: 2/9/2015 9:26:09 PM
    emoticon for sharing another piece of valuable info, Patti!

    Take care & God bless you & yours! emoticon


    1767 days ago
    1767 days ago
    1767 days ago
    Thank you for if only I cooked. emoticon
    1767 days ago
    1767 days ago
    emoticon I DID NOT KNOW THIS.
    1767 days ago
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