Deliciously Green: The Healthiest Ways To Cook Your Veggies

It’s a well-known fact that vegetables can do wonders for your health. But did you know that veggies react differently to various cooking techniques? Some veggies are better eaten raw while others need heat to power up their nutrients.

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So to help you avoid pouring essential nutrients down the drain, here are some of the best ways to cook your veggies for optimum nutrition.


  • Steaming – The golden rule is to minimize cooking time, temperature and the amount of liquid to preserve and retain their maximum nutritional value. This is why you really can’t go wrong with steaming your veggies, especially the cancer-fighting ones such as asparagus and broccoli.


  • Microwaving – This method reduces contact with water and allows for shorter cooking times, thereby maximizing nutrient content of your food. When you’re preparing peppers, turnip greens, zucchini, carrots and beans, microwaving is your best bet. This study found microwaving to consistently retain antioxidant properties including vitamin C and various B vitamins of most vegetables.


  • Sautéing – Not only is this a healthy way to cook your veggies, but it’s also a great way to maximize their flavor. The secret is to control the temperature of the oil, preferably extra-virgin oil, when sautéing to boost flavor and nutrient absorption.


  • Eat them raw – Eating them raw means that you’re keeping their enzymes, vitamins and phytochemicals intact. But take note, not all fresh produce is best prepared this way. Make sure that you’re buying the freshest veggies out there so you can be sure of their quality.

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When it comes to cooking veggies, we can’t discount the importance of variety. Try out steam turnip slices once in a while or indulge in sautéed leeks for a change. Don’t be afraid to mix it up and don’t stress yourself in the kitchen. Just go for whatever method you’ll enjoy, leading you to eat more of them regardless of how they look in your plate.

A food lover, Sandra Balan feels at her best when she’s cooking and serving up great food for her family and friends. Read this blog to see what she’s whipping up in her kitchen.