Vegetables are a great source of healthy nutrients that should be preserved when we cook the vegetables. Vegetables that can be eaten in their natural state, preserve all the nutrients, those that are cooked can lose some of the great proprieties they have. The best thing is to cook them in the most healthier way. I found an article that show us Healthy Ways To Cook Vegetables, here they are:

Steaming
Steaming is fast, preserves nutrients, and it works best for fresh and frozen vegetables such as carrots, broccoli, spinach and roots like beets, parsnips, peas and beans. If you don’t have a steaming basket, you can fill a pot with mixed vegetables and add about 1 1/2 inches of unsalted water and cover. Simmer until the vegetables are tender. Check often to make sure that the water doesn’t evaporate. If it gets too low, just add a little more water. Don’t forget to keep the remaining broth for soup or do what I do, pour it in a nice mug and enjoy the warm flavorful broth.

Roasting
Roasting is quick, simple, and is an excellent way for cooking vegetables as it preserves the vitamins, flavors and minerals. In a large bowl, cover sliced vegetables with olive oil. Add garlic powder, onion powder, salt and pepper. Place them on a cookie sheet and roast them at 350 degrees until tender.

Stir-Frying
Stir-frying is another very good flavor and color preserving cooking method. Sliced vegetables are put in frying pan covered at bottom with any liquid for cooking such as chicken broth or a broth made from stir-fry seasonings. Constantly stir the vegetables until they are crispy and glossy.

As most of the ways I described are based on waterless cooking as it reduces cooking time, makes cooking easy, easy clean of cooking ware and most of all no loss of nutrient in juices of vegetable giving more flavor to food.

Panning
Vegetables can also be cooked by the steam produced by their own vegetable juices. In a fry pan, add a little olive oil, sliced vegetables and your favorite seasonings. Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have spicy and crispy vegetables. Stir often. Panning works best for carrots, beans, summer squash and shredded cabbage.

Choose the method you prefer and cook your vegetables without losing their nutrients, this will help you have a better life!!

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