What’s the Healthiest Way to Prepare Vegetables?
The Simplest Answer
The best vegetables are the ones you actually want to eat. According to Carlene Thomas, a dietitian, many people engage in “aspirational vegetable shopping” without actually using them. If they’re not used, they’re not in your body.
Raw vs. Cooked
Research shows that different cooking methods affect the nutritional content of produce, but it’s not as simple as raw vs. steamed vs. roasted. Prolonged exposure to high heat degrades many nutrients, but cooking also changes the structure of vegetables to increase bioavailability, making them easier to digest and absorb.
Which Cooking Methods are the Healthiest?
Generally, the shorter the cooking time, the more nutrients are preserved. Steaming and microwaving are considered the most nutritious methods, followed closely by blanching. Boiling vegetables can lead to a loss of water-soluble nutrients, such as vitamin C, B1, and folate.
Is There No Accounting for Taste?
Even dietitians say there’s no problem using a small amount of fat. A little cooking oil helps fat-soluble vitamins absorb in the body, making vegetables more flavorful and nutritious. For sautéing, use a tablespoon of oil over medium heat, and for roasting, use double the oil per pound of vegetables.
Recipes
Amber Pankonin’s Sautéed Green Beans with Lemon, Garlic, and Shallots
Serves: 4
Time: 20 minutes
Ingredients:
* 12 oz trimmed fresh green beans
* 1 Tbsp vegetable oil
* 1 Tbsp minced shallot
* 1 tsp minced garlic
* 1 Tbsp lemon juice
* Kosher salt and black pepper
Directions:
* Blanch green beans by placing in boiling water for 1 minute, then drain and place in an ice water bath. In a sauté pan, add the oil over medium-high heat and cook the shallots for 30 to 45 seconds. Add the beans and cook for 2 to 3 minutes. Add the garlic and cook 1 to 2 minutes until the beans are tender. Season to taste with lemon juice, Kosher salt, and black pepper.
Carlene Thomas’ Twice-Baked Harissa Sweet Potatoes
Serves: 6
Time: 1 hour, 10 minutes
Ingredients:
* 3 large sweet potatoes
* 1 1/2 tsp brown sugar
* 1 Tbsp butter, melted
* 2 tsp harissa
* Salt and pepper to taste
* 2 tsp extra-virgin olive oil
Directions:
* Wash potatoes and prick with a fork. In the oven preheated to 375 F, bake for 45 minutes, or until you can pierce with a fork. Remove and allow to cool slightly before cutting off the top third lengthwise. Scoop out the flesh using a large spoon (leave enough on the base so the skin holds its shape) and reserve bases.
* In a stand mixer with whisk attachment, add the potato flesh, brown sugar, harissa, salt, and pepper. Whip until fluffy. Scoop into the reserved potato skins and use a fork to create peaks.
* Place potatoes on a baking sheet and brush skins with olive oil. Bake at 350 F for 25 minutes. Broil on high to brown if desired. Top with additional salt and harissa.
Conclusion
The key to preparing healthy vegetables is to find a method that you enjoy and that preserves the nutrients. Whether you prefer steaming, sautéing, or roasting, the most important thing is to make vegetables a part of your diet. Experiment with different recipes and cooking methods to find what works best for you.
FAQs
Q: Can I still eat raw vegetables?
A: Yes, raw vegetables can be a healthy and nutritious option. However, cooking can increase bioavailability and make vegetables easier to digest.
Q: What’s the best way to cook vegetables for maximum nutrition?
A: Steaming and microwaving are considered the most nutritious methods, followed closely by blanching. Boiling can lead to a loss of water-soluble nutrients.
Q: Can I use a lot of oil when cooking vegetables?
A: No, using too much oil can lead to a loss of nutrients and make vegetables unhealthy. A small amount of oil is sufficient for sautéing and roasting.
Q: Are there any vegetables that I should avoid cooking?
A: No, all vegetables can be cooked and still retain their nutritional value. However, some vegetables, such as leafy greens, are best cooked lightly to preserve their delicate texture and flavor.
