How to cook vegetables to retain nutrition

Foodnetwork.comJune 18, 2013 

Q: What’s the best way to treat vegetables to retain vitamins? There’s no doubt vegetables have lots of good nutrition to offer, but how you purchase, store and prepare them can affect their value. Here’s what you need to know when cooking up your favorite veggies.

Farm to table

As soon as vegetables are picked, their nutrient clock beings to tick away. Seeking out local produce when possible is never a bad idea – the less time it takes for the veggies to get to your plate, the more nutrients they’ll retain. Support agriculture in your community or get your hands dirty by planting some of your own herbs and vegetables.

Home storage

Once you get those fresh vegetables home, minimize nutrient loss by eating them right away or storing in the refrigerator or freezer. Cold temperatures will limit the degradation of vitamins, so use the vegetable drawer in your fridge and store in an airtight bag or container. Avoid trimming and chopping before storage. That will limit surface area and help lock more of the vitamins inside.

Heat sensitive

Cooking veggies can further diminish the content of various water-soluble vitamins, including folate, thiamin, B6 and vitamin C. Vitamin A, riboflavin and niacin tend to hang in there a bit better, while fiber and minerals will remain unaffected.

Quick cooking

Overcooked veggies are better than no veggies at all, but quick cooking will maximize nutrients. Take advantage of as many vitamins as possible by following these tips:

• Keep skins on.

• Avoid continuous reheating of food.

• Use a minimal amount of cooking liquid.

• Choose steaming over boiling.

• When you do boil, retain the cooking liquid for a future use (like soups and stocks).

• Use the microwave.

• Use a pressure cooker.

• Avoid using baking soda to retain color.

• Cut veggies into large chunks to reduce surface area.

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