7 Healthiest Ways to Cook Vegetables

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Vegetables are an important part of a healthy diet. However, improper cooking could lead to nutrient loss. To maximize the vitamins and mineral content of your favorite vegetables, we’ve listed down the best ways to cook your greens:

1. Boiling

Boiling is one of the simplest ways to prepare vegetables. All you need is a pot of water to cook vegetables and a dash of salt. Of course, too much boiling could cause nutrition loss. Boiling leaches the vitamins and minerals out of the greens. There is also an increased risk of overcooking the veggies. To ensure perfect results, do not boil the vegetable for a long time. Just boil the veggies enough that it is cooked but crunchy.

2. Steaming

Steaming is an excellent alternative to boiling vegetables. And like boiling, steaming does not cause flavor and nutrient loss. The steam cooks and softens vegetables up nicely without immersing them in water.

Steaming is very easy too. Just chuck your greens in the steamer and turn the heat on. If you do not have a steamer, you can use a pot and a steaming basket. Add enough water and you are all set to steam your fave veggies.

3. Sautéing

Sautéing involves flash frying the greens to high heat, stirring quickly. Again, the key is to cook the veggies just right to reduce nutrient loss. Stirring the vegetables constantly works so the veggies won’t burn. Sautéing preserves the flavor of the vegetables. You can also enhance the flavors of the greens by adding a dash of seasoning or a marinade to make a tasty, healthy dish.

4. Roasting

Roasting is perfect for preparing winter and summer vegetables. Roasting enhances the flavors of the greens, adding unique flavors you just can’t get from broiling or steaming. You can grill the veggies fresh with their natural flavors or you can add a pinch of salt and pepper. This cooking method boosts the natural sweetness of the vegetables.

5. Grilling

Perfect for summer cooking, grilling adds a hint of smokiness to your favorite vegetables. Although grilling takes a lot of prepping, the results are well worth the effort!

Just grill the vegetables on their own without any flavorings or season with your favorite marinade and sauces or just salt and pepper. You can also skewer the veggies and then make veggie kebabs! Even fruits can be chucked on the grill. You can grill different types of fruits and vegetables for a unique and healthy meal!

6. Braising

Braising is a slow cooking method that incorporates boiling and steaming. But instead of immersing the veggies in water, you only need enough water to cover about half of the greens. To create a flavorful meal, you can use red wine or stock in place of water when you broil. The key is to time the broiling period so you don’t end up with very soggy veggies.

7. Blanching

Rounding up our list of the healthiest ways to cook veggies is blanching. Blanching involves shocking the greens in very hot water and then into cold water. Exposing the veggies in hot water softens the veggies and increases the vividness of their natural color. Immersing the veggies in cold water after stops the cooking process from the hot water.


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