5 Cooking Tricks That Make Vegetables More Nutritious

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By: , – Woman's Day Staff
11/18/2013 6:00 AM   :  8 comments   :  13,033 Views

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Yes, eating a lot of vegetables is crucial for good health. But the way you prepare them can also ward off disease. Keep clicking for five easy ideas for getting the most out of your favorite veggies.

1. Stir-fry carrots or steam broccoli.
Chopping and then heating them releases carotenoids, powerful antioxidants that may help fight cancer


2. Add a little oil as you sauté or cook leafy greens.
The good fats from the oil help your body absorb the nutrients that are released as the vegetable is heated. 

3. After you mince garlic, let it sit out for 15 minutes.
Research shows that exposing garlic to air once you chop it up promotes an enzyme reaction that releases cancer-fighting compounds.

4. Cut larger pieces or cook the vegetable whole.
Cooking bigger sections of vegetables like sweet potatoes or summer squash exposes less of the food’s surface to air and heat, which can destroy vitamins and nutrients.
 
Click here for more food preparation tips from Woman's Day.

More from Woman's Day:  
How do you prepare your food to get the most nutritional value?
 


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Comments

  • 8
    Thank you! Very useful information. This will help me make sure I get all the nutrients the vegetables have. I normally prepare my sweet potatoes with in it's whole form. The healthy oil on the leafy greens is new to me. Appreicate your time! :) - 11/21/2013   7:56:37 PM
  • 7
    I didn't know some of this, thanks. - 11/21/2013   9:01:13 AM
  • JOEWAND
    6
    Great to learn about the healthy ways to cook foods that I already like. - 11/20/2013   12:12:17 PM
  • DELLMEL
    5
    Love allthe cooking info. I love veggies. - 11/18/2013   8:35:17 PM
  • 4
    Great cooking tips, thanks! - 11/18/2013   7:49:51 PM
  • 3
    I need to get back on cooking my veggies as I use to do. I need these tips they will come in handy. - 11/18/2013   11:28:24 AM
  • 2
    I just tried something new that worked really well: I steamed thick slices of parsnips until they were al dente, then sauteed them with a tiny bit of olive oil, lemon juice and garlic. Absolutely delicious. The parsnips smelled awful while they were steaming, but the end result was well worth it! - 11/18/2013   11:27:46 AM
  • 1
    Love all the great tips! I'm still trying to learn how to handle and cook vegetables so that the family will actually eat them. - 11/18/2013   9:30:14 AM

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