Do You Drown Your Vegetables?

Raw vegetables provide the most nutrition, however, they are not always appetizing, and all vegetables do not taste good raw. Raw broccoli along side a piece of roast chicken is not appealing, and meatloaf really needs mashed, not raw, potatoes. There are ways to cook vegetables that ensure they retain the most nutrition.

Cooking vegetables in oil is my favorite. Heat oil on high, if you like garlic add it to the hot oil and cook it until it is golden, then add your cut vegetables and salt. Salt makes the vegetables sweat so they cook quicker; it also adds flavor. Cover and cook on medium until the vegetables are the texture you prefer, firm or soft. Stir occasionally and do not add water, you do not need to because the vegetables will release liquid. If they are browning before they are cooked, lower the heat. Vegetable cooked in oil, with or without garlic, have a delicious intense flavor.

Vegetables taste sweet and intense when you roast them. Preheat the oven to 400, cut your vegetable, toss with a bit of oil and salt and place on a cookie sheet. Put in the oven and roast until they are the texture you prefer. If you need to be completely fat and salt free, then cook your vegetables in the microwave. Cut them and put them into a microwave safe container; add one tablespoon of water and cover. Cook on high power until they are the consistency you prefer.

When you cook vegetables without any additional water, you retain the most nutrients. When you boil or steam vegetables, nutrients are thrown out with the water. If you are going to the trouble of buying and prepping fresh vegetables then it makes sense to get the most nutrition from them.

Cooking is easier than you think and you are worth the time and effort it takes.

Simple cooking idea: Add salt to the pasta water after it comes to a boil and it will dissolve easier.