Healthy Ways To Cook Vegetables
Vegetables are part of our lives, as every human being
somehow and somewhere has to eat them. Everything that
God has created has its benefits and it is up to us to
learn how prepare and eat them for a good and healthy
life. Cooked vegetables lose vitamins,
minerals, colors and flavors if not cooked properly.
Here are some fast and healthy ways to cook vegetables.
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 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 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.
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.