Should vegetables be cooked? The answer is “It depends.” Each variety of vegetable contains differing amounts and types of nutrients. Some nutrients become depleted in boiling water, while others, like kidney beans, contain toxins and should always be boiled. Others need to be cooked in order for the body to absorb the nutrients. Confused yet? Don’t be, because we found a chart that will help you select the best cooking method.
.According the George Mateljan Foundation, a non-profit nutrition think tank, most vegetables can be lightly cooked by either baking (roasting) or steaming and still retain much of their nutritional value. Click here to get cooking times, methods and access to their extensive site. Be sure to return to get the summary.
A government sponsored study revealed that stir frying and boiling cause the highest loss of nutrients in broccoli.
The results show that all (tested*) cooking treatments, except steaming, caused significant losses of chlorophyll and vitamin C and significant decreases … proteins … sugars.
*Note that roasting was not included in their study.
For steamed vegetables, we use a collapsible steamer basket placed inside a pot.No steamer basket? Make one out of 2 aluminum pie plates poked full of holes. Place one in the pot, rim-side down, then place the second one rim-side up.
Directions: “Excerpt from our book $10 Meals for a Family of Six.” to be published soon.
- Wash the vegetables thoroughly.
- Cut or tear them into bite-sized pieces.
- Add water to the pot; enough to cover the bottom and about 1″
- Heat the water to a full boil.
- Add the vegetables and cover the pot with the lid.
- Reduce heat and allow steam to cook the veggies
- Remove the veggies just when “tender-crisp (the color brightens and vegetables are still a little crispy)
- serve immediately
We will post our delicious recipe for roasted vegetables soon. Stay tuned, share your ideas on our forum, and like us on Facebook.