The 5 best ways to cook vegetables to get the most nutrients. Healthy Lunch #5

The 5 best ways to cook vegetables to get the most nutrients. Healthy Lunch #5

The 5 best ways to cook vegetables to get the most nutrients

Unlock the full potential of vegetables by choosing the right cooking method! Learn how to preserve and even increase the nutritional value of vegetables, focusing on water- and fat-soluble vitamins. The 5 best ways to cook vegetables to get the most nutrients.

1. Steaming

Steaming takes a leading position when it comes to preserving vitamin C and minimizing nutrient losses. This gentle cooking method keeps vegetables bright and tasty while preserving their vitamins and minerals. Try steaming vegetables such as broccoli, cauliflower, green beans, carrots and spinach to fully enjoy their nutritional properties.
Tip: Use the leftover cooking liquid to make sauces or broths to make the most of every nutrient! Your family will love the delicious food and you will be satisfied knowing that you are cooking healthy food.

2. Browning and fast roasting

Cook at low temperatures! Browning and fast roasting help to preserve water-soluble nutrients. Cooking vegetables rich in fat-soluble vitamins (A, D, E and K) with the addition of oil can increase their usefulness. Olive oil, coconut oil or avocado oil are great options to bring out the best in your vegetables. As an example, think of bell peppers, zucchini, mushrooms, onions, and leafy greens such as kale. You can cook a dish that will be delicious and nutritious by sautéing vegetables over low heat or quickly frying at a higher heat.

3. Baking with and without butter

Get the most out of low-moisture root vegetables and vegetables by baking them. This dry heating method preserves B vitamins and vitamin C, providing the nutritional value of your food. Just remember to avoid overcooking in order to preserve these nutrients. Try baking sweet potatoes, carrots, beets, parsnips and pumpkins! Bake these vegetables with or without oil, you will improve their natural taste by creating an appetizing dish that everyone will like. Season the vegetables with your favorite herbs and seasonings and you will have a delicious, nutrient-rich meal in no time.

4. Microwave oven

A microwave oven is a quick, convenient and nutrient—preserving way to cook vegetables such as asparagus, string beans and Brussels sprouts. There may be a slight decrease in vitamin C levels, but a quick cooking time helps preserve other nutrients. In addition, the microwave is ideal for those busy weekday evenings when you need to quickly serve dinner on the table. Just put the vegetables in the microwave and you will get a delicious and healthy side dish in a matter of minutes. Do not forget to use dishes that are safe for use in the microwave, and cover the vegetables with a lid or wrap so that they remain juicy and tender.

5. Cooking

Although cooking can lead to a weakening of nutrient retention and a greater loss of vitamin C, not everything is so bad! Using leftover water from cooking, for example, in soups or stews, can help preserve nutrients. In addition, vegetables such as potatoes, corn and peas may contain more available vitamin A, iron and calcium after boiling. Cooking is also a great option for those who prefer a simple method of cooking without fuss. Just be aware of the cooking time to prevent digestion and loss of even more nutrients. Add your favorite seasonings and herbs to enhance the flavor. You will get a delicious, nutrient-rich meal that will be both satisfying and healthy.

#1. Vegan broccoli cream soup. The 5 best ways to cook vegetables to get the most nutrients.

This creamy broccoli soup is light, hearty and healthy. Sprinkle this delicious soup with toasted broccoli croutons and shavings of vegan cheese.

Soup
Soup. Photos from pixabay

Ingredients for 2 servings:

vegetable oil 2 tablespoons
chopped broccoli (about two heads) 10.58oz
chopped carrots 3.53oz
celery (two stalks) 3.53oz
onion 3.53oz
garlic, minced 2 cloves
flour 6 tablespoons
vegetable broth 4 cups
vegetable milk 2 cups
fat canned coconut milk 1/2 cup
lemon juice 1 teaspoon
salt to taste
black pepper to taste

Toasted broccoli croutons:

broccoli inflorescences 1/2 cup
vegetable oil 1 tablespoon
salt to taste

Instruction:

Cooking time is 30 minutes

In a medium saucepan, heat the vegetable oil over medium heat. Add broccoli, carrots, celery, onion and garlic. Fry until the onion is translucent and tender, about 5 minutes.
Sprinkle the vegetables with flour. Cook for 1-2 minutes, stirring frequently.

Gradually add the vegetable broth and vegetable milk, stirring constantly to prevent lumps from forming. Add coconut milk. Cook the soup over medium heat for 10-15 minutes or until the vegetables are tender. Whisk the soup to a consistency to your liking.

If desired, adjust the consistency with vegetable broth or vegetable milk. Try and adjust the taste for salt and pepper.

Broccoli croutons

In a separate saucepan or frying pan, heat the vegetable oil over medium heat.

Add the broccoli florets and sprinkle with salt. Fry until half cooked. Increase the heat and continue cooking, stirring occasionally, until the broccoli has a nice brown/ruddy side on at least 1 side. Remove from the heat and set aside.

Pour the soup into bowls or plates. Add a little olive oil, toasted broccoli florets on top, shavings of vegan cheese (optional) and ground black pepper. Serve with crackers, bread or salad. When using vegetable broth with or without low salt content, add salt to taste.

#2. Asparagus cream soup with pesto. The 5 best ways to cook vegetables to get the most nutrients.

Vegan asparagus cream soup decorated with an unusual pesto with turmeric!

Sorrel soup
Sorrel soup. Photos from pixabay

Ingredients for 4 servings:

For the soup:
vegetable broth 3 cups
chopped leeks (only the white part) 1 piece
vegetable oil 1 tablespoon
cauliflower inflorescences 2 cups
ground turmeric 1 teaspoon
ground black pepper to taste
chopped asparagus 5 cups
sea salt to taste

For pesto with turmeric:

A piece of turmeric root, peeled and grated
chopped fresh parsley ½ cup
extra virgin olive oil 2 tablespoons
freshly squeezed lemon juice 1 teaspoon
sea salt to taste
ground black pepper taste

Instruction:

Cooking time is 35 minutes

In a large saucepan with a thick bottom, heat the vegetable oil over low heat. Add the leeks and cook, stirring frequently, until the onion is tender, 4 minutes.

Add 2 cups of broth, cauliflower, ground turmeric and ½ tsp pepper. Cover and simmer until the cauliflower is tender, 10-12 minutes.
Meanwhile, add all the ingredients for the pesto to a small food processor. Stir for 30 seconds until you get the sauce with small pieces. Transfer to a small bowl.

Add the asparagus to the soup and cook until it is soft and bright green, 5 minutes.

Pour the soup into a blender and puree until smooth, adding as much remaining broth as necessary to get the desired texture. Season with salt.

Pour the soup on plates and garnish each portion with pesto sauce with turmeric.

#3. Cabbage rolls. The 5 best ways to cook vegetables to get the most nutrients.

An excellent recipe for cabbage rolls.

Peking cabbage rolls with tomatoes and cheese
Cabbage rolls. Photos from pixabay

Ingredients for 2 servings:

cabbage 1 piece
boiled quinoa 1 cup
black beans, boiled 1 cup
corn kernels (fresh or frozen) 1 cup
red bell pepper, diced 1 piece
avocado, sliced 1 piece
fresh coriander, chopped 2 tablespoons
juice of 1 lime
salt and pepper to taste
of olive oil 1 tablespoon

Instruction:

Cooking time is 40 minutes

Prepare the cabbage leaves. To do this, cut the leaves close to the stalk to make whole cabbage leaves. Lightly brush each side of the cabbage leaves with olive oil.

Fry the cabbage leaves on the grill or pan on both sides until they are slightly browned and soft. Put it aside.

Now let’s prepare the filling. In a bowl, mix the boiled quinoa, mashed black beans, corn, diced red bell pepper, chopped coriander, lime juice, salt and pepper.

Spoon the quinoa and black bean mixture onto each grilled cabbage leaf. Place the sliced avocado on top.

If desired, sprinkle with hot sauce or vegan mayonnaise. Roll the cabbage leaves into an envelope, securing the filling inside. Serve with tomato sauce or vegan mayonnaise.

#4. Zucchini and potato patties. The 5 best ways to cook vegetables to get the most nutrients.

These cutlets are very easy to prepare. At the same time, they are not fried, but baked to get a less greasy version. Serve these cutlets with your favorite sauce.

Zucchini and potato patties
Zucchini and potato patties. Photos from pixabay

Ingredients for 4 servings:

small potatoes 5 pcs

zucchini of medium size 2 pcs

salt, pepper and sweet paprika to taste

olive oil 3 tablespoons

Instruction:

Cooking time is 50 minutes

Peel and cook the potatoes until tender. Let it cool down a little until the tubers are comfortable to hold.

Meanwhile, grate the zucchini and squeeze out the excess liquid.

Transfer the grated zucchini to a medium-sized bowl and grate the potatoes there.

Add spices to your liking and mix everything with your hands.

Preheat the oven to 392F and cover the baking sheet with parchment paper. You may not be able to place all the cutlets on one baking sheet, and you will have to use a second baking sheet.

Use your hands to form small cutlets of the desired size and place them on a baking sheet.

Brush each patty with olive oil on both sides so that they do not stick to the parchment paper, and bake for about 35-40 minutes or until crisp.

#5. Rice with turmeric and garlic with anti-inflammatory effect

This anti—inflammatory garlic rice with turmeric is the perfect side dish that will make you feel great and at the same time be incredibly delicious!

Rice with turmeric
Rice with turmeric. Photos from pixabay

Ingredients for 2 servings:
of dry brown basmati rice 2 cups
vegetable oil 2 tablespoons
shallots, diced 2 pieces
minced garlic cloves 6 pieces
grate ginger on a fine grater 1 teaspoon
turmeric 2 teaspoons
onion powder 1 teaspoon
salt to taste
ground black pepper ½ teaspoon
canned coconut milk 1 cup
vegetable broth 1 cup
chopped coriander 3 tablespoons
lime, zest and juice 1 pc

Decoration for serving:

Chopped shallots 3.53oz
Small sweet pepper, chopped into rings, 1 piece
Red onion, chopped 1 piece

Instruction:

Cooking time is 45 minutes

Add vegetable oil to a medium-sized saucepan and put it on medium heat. After heating, saute the shallots until soft (about 4 minutes). Add the garlic and ginger and cook for another 30 seconds or until fragrant. Add spices (from turmeric to black pepper) and stir for 30 seconds, avoiding burning.

Add the rice, stirring frequently, and fry for 3 minutes. Add the coconut milk and vegetable broth and stir. Bring to a boil, then turn down the heat to low and, covered, cook for 20 minutes.

Turn off the heat and leave under the lid for 10 minutes. Remove the lid and fluff it with a fork. Add the coriander and zest and lime juice, and stir. Serve, decorating the dish additionally when serving. Enjoy your meal!

Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/

I offer:

Evaluate current meal plans and give general recommendations.

Individual consultations.

Making individual meal plans.

Recommend gradual dietary changes and consistent dietary practice.

Discuss the importance of balanced macronutrient intake.

To offer recommendations on eating behavior.

Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.