There are SIMPLE ways to convert a food into a fun and tasty dish.
Each food contains nutrients such as carbohydrates, proteins, fats, vitamins, minerals and trace elements. Many foods can be eaten raw, while others need to be cooked.
Most times nutrients are destroyed by the cooking process, so many recommend foods can be eaten in raw form such as raw vegetables in salads.
Some ways of cooking vegetables can maintain or even boost their nutritional value.Cooking mostly is carried out either is 3 methods: boiling, steaming and frying.
The boiling and steaming showed that vegetables keep their antioxidants. Depending on the cooking method chosen for each vegetable, they can preserve their nutritional value.
Example: Steaming broccoli causes a large increase in the substance of glucosinolates, which have anticancer activity. Unlike frying may cause significant loss of the vegetables antioxidants.
Boiling
In general is good to avoid boiling vegetables, especially if they are sliced. If the cut vegetables cooked in water, a significant proportion of nutrients, like vitamins and minerals are released into the water, making water in some cases more beneficial than the same vegetable.
Also, because the boiling is a prolonged cooking process for vegetables, many of the nutrients get destroyed. Finally, the quality and flavor of vegetables is often reduced by boiling.
Steaming
With this technique of cooking we might loose the micro plant nutrients of vegetables. Useful for anyone to make steamed vegetables are the steamers, although they may work just as well a strainer.
The vegetables should be placed evenly and place strainer over a pan of boiling water. The high temperature steam to can lock the nutrients of vegetables. Vegetables are ready when they are tender and crust up on the outside.
Frying
Make sure the vegetables are cut into thin slices to warm faster. Use a tablespoon of oil. When hot enough, add the vegetables, stirring. Cook for a few minutes at high temperature to maintain their nutritional value.
Investigations are continuing in order to find and other methods for cooking vegetables to maintain the nutritional content.
