Getting the Most from Your Cooked Veggies
If you're trying to get all the nutrition possible out of vegetables fresh and raw the best way to go. But, we usually want something hot and savory to go with our meals. Luckily, vegetables can be prepared in a variety of ways, however some are better than others at keeping vitamins and minerals locked inside the food.
Steaming your vegetables is the number one best way to keep them packed with nutrients. By turning small amounts of water into a lot of steam, vegetables are cooked without the vitamins being left behind in the pan. This is a fantastic method for harder-to-chew vegetables like broccoli and cauliflower. Grilling is probably the second best method as it follows the same principle. Many veggies are great on the grill but keep some olive oil handy to prevent burning. The excessive heat of the grill can also cause more of the vitamins to escape so remove them from the grill as soon as they're ready to prevent over cooking.
Boiling is the method most of us grew up with. While this is also a good preparation method, most of the goodness found in vegetables can be lost when you drain the water. Roasting and baking are also fantastic, just be sure to avoid adding heavy sauces and fats to your veggies as this will up the calories. While fried foods can taste amazing, it is generally common-sense that frying vegetables basically makes eating them as a healthy food pointless. However if you want the sizzle of the skillet to play a part in your meal, opt for sautéing them instead. The best way to do this is to blanch the vegetables first before adding them to the skillet. (Blanch is just a fancy word for a quick dosing in boiling water to heat the insides up; typically 3 minutes.)
Be confident in the kitchen and experiment with your recipes and methods. Chances are a few small changes can make all the difference for both the flavor and nutrition of your dishes. For great weight loss friendly recipes from the Metabolic Research Center, checkout the Recipes on this website.
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