C. A. PhiferRowe

How To Cook Vegetables To Perfection

Ways Not To Lose The Nutrition

In times past we used to cook our vegetables until there wasn’t any life left in them. They were limp, over seasoned and certainly all the nutrients were long gone. Many times my mother would cook and I would think, she is trying to kill me. Who could eat this stuff, and so I didn’t. But cooking became very important to me as I got older.

I began learning how to cook certain foods, whether it was steamed, raw, grilling vegetables, or baking them. It was just that important to me to have them right. A dash of sea salt, a dab of olive oil, after washing them really good and I was on my way.

To retain these vitamins, cook vegetables in as little water as possible for a minimal amount of time (unless you’re planning to consume the water, as in a soup). Steaming and microwaving, both of which use little water, will give you the same results as boiling or blanching but with much less nutrient loss.

Washing Your Vegetables

First of all, it is vital that you always wash your hands prior to cooking

Steps to preparing your vegetables; Rinse, dry, and chop the vegetables. Under running  Rinse the vegetables under cool water, dry them thoroughly, and then chop them into bite-sized pieces. If you want a blackened, slightly charred exterior on these vegetables, so the drier the vegetable the better the crust.

  1. Add the oil to the stir-fry pan and heat over medium-high to high heat. Add just enough oil to film the bottom of the pan with a thin coating. Since this method requires cooking at high heat, using an oil that has a higher smoke point like grape seed oil will be best; however, extra virgin olive oil will also work fine if you don’t have grape seed. Just watch the temperature more carefully so you don’t smoke up the kitchen. Remember not to blacken too much, because this too can be bad.
  2. Add the vegetables to the hot pan. When the oil begins to shimmer and you see a slight wisp of smoke, add the vegetables to the pan. Sprinkle the red pepper flakes and salt over the vegetables. Lay the lemon cut-side down on the bottom of the pan.
  3. Cover and cook for 2 minutes, undisturbed. Cover the pan with a lid and let the vegetables cook without stirring for two minutes, or until they are blackened on the bottom side.
  4. Remove lid and check on the vegetables. Give the vegetables a quick toss and let the other side blacken for another 1-2 minutes. Cooking to perfection with just the right amount of crunch.
  5. Remove veggies from pan, and finish with the dash of lemon. Transfer the vegetables to a serving platter or individual plates. Squeeze the blackened lemon half over the vegetables, and enjoy.

According to CNN Health whether you love vegetables or not, there’s one thing you know for sure: Veggies are really good for you. And you can make them even more nutritious if you prepare them in ways that maximize their benefits, giving you plenty of your recommended amounts of vitamin B12. Oddly enough, that’s not likely to be raw. Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients.

For example, compared to raw, “studies found that eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts to vitamin A,” said registered dietitian Elaine Magee, author of “Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well.”

The risk of getting COVID-19 from food you cook yourself or from handling and consuming food from restaurants and takeout or drive-thru meals is thought to be very low. Currently, there is no evidence that food is associated with spreading the virus that causes COVID-19.

It is highly unlikely that anyone can get COVID-19 from fresh produce. A recent National Institutes of Health study found that the virus can remain viable on hard surfaces, such as steel and plastic, for up to three days.

Methods of Preparing: Here are the various ways you might want to consider cooking your vegetables. Whether blanching, steaming, boiling, roasting, stir frying, grilled veggie remember to never over cook your vegetables, as well as remembering to eat sweet potatoes and plenty leafy greens. A Mediterranean diet comes to mind when I think about eating heart healthy and losing weight.