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.