How to prepare Vegetables to retain nutrients

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How to prepare Vegetables to retain nutrients

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Did you know that the way you prepare vegetables can affect their nutritional value? The greatest loss is that of vitamin C – we lose from 1/4 to 1/2 when we mash and puree vegetables. To ensure that you make the most of your veggies, follow these steps.


Step One

Avoid washing or cutting vegetables before you're ready to use them.


Step Two

Rinse quickly rather than soak.


Step Three

Use a sharp knife when cutting fresh vegetables; bruising vegetables can deplete them of valuable vitamins.


Step Four

Cut off only the inedible parts of vegetables. Sometimes the best nutrients are found in the skin (or just below the skin and in the leaves).


Step Five

Avoid peeling vegetables such as potatoes and beets until after cooking.


Step Six

Try steaming, microwaving or pressure-cooking rather than boiling, since boiling can leach out the nutrients into the water.


Step Seven

If you must boil vegetables, cook them only until crisp and with only a small amount of water.


Step Eight

Use a lid to avoid steaming away precious vitamins.


Step Nine

Avoid cutting vegetables up into small pieces. Prepare them whole, if possible.


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