2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
As we know, vegetables contain a very large amount of vitamins and minerals. However, some cooking methods can destroy them. This article aims to show how to properly cook vegetables to enjoy not only their taste, but also to absorb all the nutrients contained in them.
It is good to cook whole vegetables when the recipe allows it. When you put sliced vegetables in hot water or in a pan, you heat the parts of it that are rich in vitamins and minerals.
If you still need to heat the vegetables, it is good to cut them into very small pieces, because that way you will lose much less nutrients than if you cut them in bulk. It may seem strange, but it is desirable that the vegetables do not peel.
If it still needs to be peeled, it should be as thin as possible with a special peeler or knife. The richest part of vegetables in vitamins, minerals and nutrients is located just under the skin. Before you start cooking vegetables, it is good to put them in a colander and wash them with water that is at room temperature. You must wash them again before cutting them. This will prevent the loss of water-soluble vitamins.
When cooking vegetables, it is desirable to do it on steam or on a very low heat. I guess you know that when vegetables are steamed, it is done on a steam basket, on which the vegetables are arranged and placed on a pot of boiling water.
If you just cook them in a regular pot, just cover them with water and reduce the heat to medium. It is desirable that the water does not boil, but simply forms bubbles. The water in which you cooked vegetables is good to keep, not discard.
No matter which cooking method you use, water always absorbs some of the nutrients released by vegetables during cooking. This water can be used as a base for soups, sauces and stews. It will be more useful to stew the vegetables instead of frying them. You can just saute them in a wok with very little fat.
In this way the vegetables are sealed and their nutrients are preserved in them. Finely chopped vegetables cook faster. You should avoid roasting vegetables, especially if they are chopped.
If you are going to bake potatoes or other root vegetables, it is good to put them whole in the pan and cover them with foil. The foil is not removed during the whole process of roasting the vegetables. Last but not least, to prevent the loss of vitamins, serve them as soon as they are cooked.
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