cook vegetables to retain nutrients

5 Ways to Cook Vegetables without Losing Their Nutrients

Know how to cook cauliflower: Griddling is great, nuking is a no-no.

By Leah Zerbe

Topics: nutrition, cooking tips, antioxidants

Match your veggies to the best cooking method; when in doubt, use the microwave or griddle. But there are exceptions!

RODALE NEWS, EMMAUS, PA—A study out of Spain revealed that how you treat each nutrient-rich vegetable during the cooking process determines how many health-boosting antioxidants make it to your plate. Spanish researchers recently took 20 common veggies and measured antioxidant content before and after preparing the veggies six different ways. The results varied, but as a general rule of thumb, griddling (that’s cooking on a flat metal surface with no oil) and microwave cooking maintained the highest antioxidant levels, according to the research.

Here’s what you need to know about cooking your veggies for optimum nutrition:

1. Microwaving

2. Griddling

3. Baking

4. Frying

5. Pressure cooking/boiling
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Nuking...

Posted on September 1st, 2010 by frenchie007

Right above the author's name, Leah Zerbe, is the statement that nuking is a no-no. Yet when you click on "microwaving" it is suggested that microwaving is good for maximum anti-oxidant preservation. Unbelievable!
Microwaving destroys vitamins. Period!... An individual is better off chewing on cardboard for a lot less money!

Study of cooking vegetables

Posted on September 1st, 2010 by johnph

How about a reference to that "study out of Spain"? I would sure like a chart showing antioxidant loss by method by vegetable.

Canning? Steaming?

Posted on September 1st, 2010 by trezf

I immediately wondered about steaming too. Also, what about canning? Is the process of boiling the problem or is it mainly the loss of nutrients in the water in which the food is cooked? What if I am boiling and then canning something like tomatoes, where the entire contents of the pot will be jarred?

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Steaming?

Posted on March 28th, 2010 by Charlotte Williams

I am curious to know why steaming is not included in your methods of vegetable preparation?

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