SIX HEALTHY WAY TO COOK VEGETABLES

Source: MyFoodDiary.com
 

Microwaving Steaming:  Microwaving can provide a quick method in cooking vegetables and may help retain more nutrients than another cooking method.
 

Place vegetables in a single layer on a platter and cover them with a triple layer of damp paper towels and microwave on high heat for2 ½ to 6 minutes, depending on the power of your microwave. Check on your vegetable every 30 seconds as not to overcook them.Remember that some vegetables will take longer than others.
 

Stovetop Steaming: For steaming vegetables on the stovetop you will need a metal or bamboo basket.

Add 1 inch of water to the bottom of your pan and then place the steamer basket inside. Add 1 cup of water and bring to a boil. Add vegetables to the basket and cove. Reduce heat medium and cook 4 to 5 minutes or until tender.
 

Sautéing: Sautéing vegetables in a small amount of oil in saute pan will help retain nutrients. Sautéing food at high heat will cook the vegetables quickly and little loss nutrients.
 

Heat your saute pan before you add a small amount of oil to the pan. Add the vegetables and flip or stir until the vegetables are el dente or tender.
 

Boiling: Boiling vegetables is considered the least favorable method of cooking vegetables. It is often said that nutrients are pulled out of vegetables by the water.
 

Cut vegetables into small pieces or cubes. Add vegetables to the pot with enough liquid just to cover them halfway. Add a pat of butter or small of olive oil, salt, and other seasonings. Bring liquid to a boil, reduce heat cook until tender.
 

Roasting: Roasting vegetables exposing them to high heat for a long period can decrease the vitamins, but not all the nutrients. The benefits of roasting are that it brings out the flavors by adding fat and sodium. Add a few roasted vegetables to steamed vegetables will add flavor and still provide plenty of nutrients.

Wash and pat dry the vegetables are to be roasted. Drizzle a little oil over top and toss. Place the vegetables on a parchment-lined baking sheet.The vegetables will be done when they are crispy on the outside but soft on the inside. They will easily give way to a knife or fork.
 

Frying: Frying is one of the least desirable cooking methods in preserving nutrients in vegetables. High temperatures quickly degrade the vitamins. Fried foods also contain saturated fats, trans fats, and excess sodium.
 

Prepare the vegetables and heat saute pan or skillet on medium-high. Place prepared vegetables in the pan turning vegetables with a spatula and continue to cook until done. Remove from pan.