Leaf logo

Health Happening

Attend to diet, lifestyle & emotional state:

Nutrition  

Exercise

 Water

Sun

Thoughts  

     Air

Rest

Trust

Sex

How to cook vegetables to preserve their nutrients

steamer

(1) Cook food QUICKLY and (2) Don’t use too much heat.

AVOID:   Pressure cooking/roasting (>~400°F) / high temperature frying/grilling – Cooking methods more likely to reach the decomposition temperatures of vitamins)

PREFER:   Steaming/Sauteeing/ Waterless Cooking THEN Boiling/ Baking (<~400°F).

Steam Cooking – best way to conserve nutrients, color and taste

  • Faster than other methods – Decreased water contact with food surface decreases nutrient loss;
  • Distribute cut up vegetables loosely in the steamer to allow vapor to circulate.
  • Place vegetables that need less steaming on the top layer, those that need longer steaming on the bottom – Alternatively, add vegetables needing less steaming later on, after the coarser, denser veggies have partly cooked.

Sauteeing / Stir-frying.    Cut up vegetables small enough to cook quickly; use minimal fat;

Water-less Cooking.   Rinsed leafy vegetables E.g. spinach, cabbage will have enough water clinging to them to be cooked at low-heat in a covered pot/pan without additional water.

Boiling

  • Use minimal water to prevent water-soluble vitamins (E.g. B, C) and minerals leaching into cooking water.    Water-soluble vitamins are contained in watery part of fruits and vegetables and easily leaches into cooking water (along with minerals); Soups, stews and casseroles retain vitamin C. Broccoli is relatively leach resistant. Combs GF, The Vitamins, Fundamental Aspects in Nutrition and Health, 2001
  • Add the vegetables AFTER the water has boiled.   The high temperature helps to deactivate enzymes that would otherwise destroy the vitamin C.
  • Keep lid on pan –  T

Nine Life Choices for Vibrant Health

N E W  S T A R T S

Attend to Diet, Lifestyle & Emotional State

Nutrition-related Articles

Choose foods containing high-energy electrons

Choose foods containing high-energy electrons

High-energy electrons from sunlight transfer their energy to food. These electrons are a power source for the body...
Antioxidants

Antioxidants

Food antioxidants include vitamins A, B, C, D, E and K, and phytonutrients, such as carotenoids and polyphenols. Our body can also produce some antioxidants "in-house"...
Probiotics – “For Life!”

Probiotics – “For Life!”

Probiotics are live microorganisms (mainly bacteria) which confer a health benefit to the host, when administered in adequate amounts in foods and supplements...
Fiber – Stool softener and sweeping brush

Fiber – Stool softener and sweeping brush

Chart shows how much soluble and insoluble fiber content in foods...
Minerals – ~25 Earth elements for our health

Minerals – ~25 Earth elements for our health

Minerals cannot be made by living things and are one of the nutritional food groups required for life and health...
Herbs, spices, salt – Flavor + antioxidants

Herbs, spices, salt – Flavor + antioxidants

Often under-utilized, herbs and spices not only add antioxidants to our diet, they make our food taste interesting and more palatable...
Enzymes – Make it happen!

Enzymes – Make it happen!

Digestive, food-based and metabolic / systemic enzymes catalyze biological reactions that would not normally occur at physiological temperatures...