By Kansas Living on August 14, 2020
No matter which cooking method you choose, there are a few steps you can take to preserve nutrients and improve the health benefits:
- Whether you boil, poach, stir-fry or sauté, cook your veggies until they are just tender, not until they are mushy. Serve cooked foods immediately because keeping food warm causes an even greater loss of vitamin C.
- Since you know cooked foods lose some of their nutrients, add some raw fruits and veggies (as a snack or a salad) every day to make sure you get enough vitamin C.
- If you need to add any fats to the dish you're cooking, it's best to choose a healthier oil such as olive oil or canola oil and drain off any extra fat before serving.
- Use cooking liquids to make soups and stocks. If you can't use it right away, freeze the nutrient-rich liquid for later use.
- When grilling, make sure the meat is not too moist so it browns better. Make sure the grill is heated to medium heat before adding your foods and watch closely to avoid charring. Use spray oils to lightly coat pans to reduce the amount of oil used.