Healthy Ways To Cook Vegetables

Vegetables are part of our lives, as every human being somehow and somewhere has to eat them. Everything that God has created has its benefits and it is up to us to learn how prepare and eat them for a good and healthy life. Cooked vegetables lose vitamins, minerals, colors and flavors if not cooked properly. Here are some fast and healthy ways to cook vegetables.

Steaming

Steaming is fast, preserves nutrients, and it works best for fresh and frozen vegetables such as carrots, broccoli, spinach and roots like beets, parsnips, peas and beans.  If you don't have a steaming basket, you can fill a pot with mixed vegetables and add about 1 1/2 inches of unsalted water and cover. Simmer until the vegetables are tender.  Check often to make sure that the water doesn't evaporate.  If it gets too low, just add a little more water.  Don't forget to keep the remaining broth for soup or do what I do, pour it in a nice mug and enjoy the warm flavorful broth.

Roasting

Roasting is quick, simple, and is an excellent way for cooking vegetables as it preserves the vitamins, flavors and minerals.  In a large bowl, cover sliced vegetables with olive oil.  Add garlic powder, onion powder, salt and pepper.  Place them on a cookie sheet and roast them at 350 degrees until tender. 

Stir-Frying

Stir-frying is another very good flavor and color preserving cooking method. Sliced vegetables are put in frying pan covered at bottom with any liquid for cooking such as chicken broth or a broth made from stir-fry seasonings. Constantly stir the vegetables until they are crispy and glossy.

As most of the ways I described are based on waterless cooking as it reduces cooking time, makes cooking easy, easy clean of cooking ware and most of all no loss of nutrient in juices of vegetable giving more flavor to food.

Panning

Vegetables can also be cooked by the steam produced by their own vegetable juices. In a fry pan, add a little olive oil, sliced vegetables and your favorite seasonings.  Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have spicy and crispy vegetables. Stir often.  Panning works best for carrots, beans, summer squash and shredded cabbage.

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Article References
http://www.azcentral.com/home/food/cooking101/lesson4.html
http://www.ext.nodak.edu/extpubs/yf/foods/he482-1.htm
http://bbq.about.com/cs/vegetables/a/aa052497.htm
http://www.crisco.com/basics/tips/shortening.asp
http://www.healthrecipes.com/cooking_vegetables.htm
http://www.azcentral.com/home/food/cooking101/lesson10.html
http://www.centrahealth.com/centrahealth/chtextnav.nsf/vwResourcesbyLocation/Vegetables+Cooking?opendocument
 

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