Table of contents:
- How do you cook vegetables so that the nutrients are not lost?
- 1. Wash vegetables under running water, do not soak
- 2. Cut the vegetables into large pieces
- 3. Keep time, temperature, and water while cooking
- 4. Select the appropriate cooking method
- Steaming vegetables
- Grilling vegetables
- Sautéed vegetables
- Boil the vegetables
One way to enjoy vegetables is to cook them first. Yes, cooking makes vegetables even better to enjoy. Although, maybe some vegetables are better eaten raw or as fresh vegetables. Cooking vegetables does provide benefits, but behind it can also be detrimental.
It is said to be detrimental because the heat generated when cooking vegetables can eliminate the nutrients contained in vegetables, especially vitamins and minerals. Some vitamins are known to be not resistant to heat, such as vitamin C and vitamin B. These two vitamins are water soluble vitamins which can also dissolve with water during the cooking process.
How do you cook vegetables so that the nutrients are not lost?
There are many ways to cook vegetables, from boiling, steaming, to sautéing vegetables with a little oil. Each of these cooking methods certainly has a different effect on vegetables.
Some cooking tips so that the nutrients in vegetables are not lost, namely:
1. Wash vegetables under running water, do not soak
Before cooking vegetables, you need to wash them first. Washing vegetables is useful for removing bacteria, germs, and pesticides that stick to vegetables. Wash vegetables under running water and never attempt to soak them. Soaking vegetables will only lose their nutritional content, such as vitamin C. Keep in mind that vitamin C is very susceptible to heat, water and air.
2. Cut the vegetables into large pieces
For vegetables that are high in water-soluble vitamins, such as vitamin C, cut the vegetables in bulk or you can cook them whole. This functions so that not much of the nutritional content is lost during the cooking process. The smaller the vegetables, the more nutrients that can be lost during the cooking process.
If you want the veggies to be smaller, you can cut them again when you're done cooking. For example, you can boil a whole potato with the skin on it, potato skins also contain a lot of nutrients so it's a shame to throw them away. Then, when you're done boiling, you can cut the potatoes into smaller pieces so they are easy to eat.
3. Keep time, temperature, and water while cooking
When cooking, you should pay attention to the time, temperature, and also the minimum amount of water used for cooking. Too long cooking times, too high temperatures, and too much liquid can cause more nutrients to be lost to vegetables. The less water used for cooking, the more nutrients that can be retained, especially for vegetables that contain water-soluble vitamins.
Therefore, it is advisable to cook vegetables, especially those containing water-soluble vitamins (such as vitamin C and vitamin B) - by steaming, this method proves to be the best. Several studies have shown that broccoli that is steamed can retain its vitamin C content by up to 80%, rather than cooked by other methods.
4. Select the appropriate cooking method
By using the right cooking methods, you can reduce the amount of nutrients that are lost due to the cooking process. So, you still get optimal nutrition in the vegetables you eat.
It has been mentioned above that the steaming method of cooking is the best cooking method for vegetables, especially for vegetables that contain water-soluble vitamins. Vegetables that should be steamed are broccoli, carrots, cauliflower, green beans, spinach, and other green leafy vegetables. Steaming has been shown to retain the nutritional content of vegetables more than any other cooking method. You can use a special saucepan for steaming or microwave for steaming vegetables.
You can roast the vegetables in the oven or on the stove. Vegetables are oiled before grilling. Roast the vegetables until they change color and turn to a crunchy texture. Cutting vegetables smaller can shorten the baking time until the vegetables change color. Vegetables that can be cooked using this method are asparagus, pumpkin, green beans, green beans, carrots, or onions.
Saute is done with a little oil. Your cooking will be healthier if you use olive oil or canola oil to cook it. Sautéing preserves vitamins and minerals, as well as the taste and color of vegetables. Sauté is perfect for cooking vegetables, such as asparagus, baby artichokes, peas, peppers, onions, and mushrooms.
This is probably the method you use most often of cooking your vegetables. This method is relatively easy and fast to do. If you want to preserve the taste and crunchiness of the vegetables, you can wait for the water to boil and then add the vegetables to it. You can use this method to simmer beans, potatoes, beets, and other root vegetables that take longer to cook.
You can also use methods blanching, that is, to quickly boil vegetables at a lower water temperature, before boiling. So that you don't lose water-soluble vitamins and minerals during the boiling process, you can consume the boiled water, as in soup.
