We all know that fruits and vegetables are full of healthy nutrients, conferring the human body with almost all the necessary nutrients for a healthy life. Although the health value of fruits and vegetables have been proven by dozens of professional trials, many people, especially children, are not very happy to consume the necessary amounts of fruits and vegetables. This article will show you 9 healthy ways to cook fruits and vegetables. If you’re not much into eating fruits and vegetables these 9 ways to cook these foods will maybe make you change your mind. If you’re already a fruits and vegetable lover you’ll find these 9 ways to cook fruits and vegetables as some simple ways on how to enrich your daily meals menu. The best part of it is that these methods are designed to make get the most benefits out of nutrients contained in fruits and vegetables.
So, let’s continue with the greatest 9 ways to cook fruits and vegetable
Steaming is not equal with boiling fruits or vegetables. When fruits or vegetables are submerged into water to be boiled, they lose all their vitamins, because vitamins are soluble in water. They also lose other nutrients. Steaming is the solution to keep the nutrients inside the fruits and vegetables and to give them the same softness and taste as if they would’ve been boiled.
What are the benefits of steaming:
- It keeps all the nutrients inside the steamed fruits and vegetables
- The fruits and vegetables keep their natural color
- Fruits and vegetables soften faster
- Steamed fruits and vegetables are easier to digest
- A low-fat content
We’ve already learned that boiling is practically extracting the vitamins and other nutrients contained in the fruits and vegetables leaving them lacking any nutritional value. Try using a lesser amount of water than usually and drop the fruits and vegetables directly in the boiling water, so don’t put them since the beginning in the cold water. By doing this, it will last lesser time to get them soft and juicy, and besides, they will still have some of their nutrients intact. Boiling fruits and vegetables in water are the best method for hard ones such as green beans, broccoli, apples, or carrots.
The high temperature but does not destroy micro-elements dissolve them in water. A simple system to capture these is cooking soups.
Maybe, there’s no need to prepare your vegetables. Eat them raw, and you’ll totally get the necessary amount of nutrients. Raw vegetables are not always tasty but definitely are healthier than cooked vegetables. All the nutrients are there, inside the vegetables, and the nutritional value is helping you to fortify your immune system, digestive system, and shortly all the body;s functions.
4. Veggie Stew
Cut the desired vegetables into pieces (usually, small cubes), place them into a saucepan, add two or three cups of water, depending on the quantity of vegetable, and finally add some salt. You can also add spices, such as pepper, chili, or tomatoes pasta, and wait for the vegetables to be cooked. This way, you’ll get the nutrients remained inside the vegetables but also those nutrients the passed into the sauce.
This method allows for the maximum retention of the veggies’ substances that are dissolved into the water. Discard chopped vegetables in a bowl and pour olive oil. Add garlic, onion, salt, and pepper, according to your taste. Then place on the baking tray and bake until they get soft, at least at 150 degrees Celsius.
Grilling with this method allows maintaining a maximum nutritional value of the vegetables because it is faster and does not require any excess fat or liquid.
It can be done directly on fire or in an oven. Roasting is a healthy way to cook fruits and vegetables because all the nutritional substances are kept inside the foods.
Microwaving fruits and vegetables means heating them to high temperatures, thus, is another method to cook fruits and vegetables without losing their healthy nutritional substances
Grilled fruits and vegetables are easy and fun to do since is most common during barbecues with friends and family and it is a healthy way to add some nutritional elements to the grilled meat specific to any barbecue Grilled fruits and vegetables keep their nutrients. Note that you must be careful not to burn them and to always keep your grill clean of those residues that appear upon the fire, which are cancerous.
These are the 9 healthy ways to cook fruits & vegetables. The culinary methods listed above are a natural and healthy way of preparing meals. Their use avoids excess fat, loss of vitamins from foods and excess salt in the daily menu.