Slow Cooking
Slowly cooking vegetables is one of the gentler ways to prepare them, which makes them a great choice.
You might lose some of the nutrients that leak in the cooking water, but that’s only a problem if you don’t use the water. Fortunately, most slow cooking foods (soups and stews) make good use of water.
Keep the lid of your casserole dish tightly closed to trap the steam, this helps your body absorb nutrients instead of losing them.
Consider incorporating some healthy fats (like olive oil) that help your body absorb the “fat soluble” vitamins in vegetables (vitamins A, D, E and K).
You don’t have to leave the vegetables in the casserole too long, just leave them for an hour. It’s a great way to cook your vegetables without overexposing them to heat.
Steaming
Steaming is an extremely gentle cooking method without losing a lot of water. This helps the vegetables retain their nutrients.
Vitamin C is one of the easiest vitamins to break down. But a 2006 study published in the journal Food Additives & Contaminants found that steaming broccoli did not damage their vitamin C content.
Steaming is an easy way to cook without using fat. But this so-called health benefit could come back to haunt you …
Many vitamins in vegetables (vitamins A, D, E and K) are “fat soluble” which means your body absorbs them better with fat.
So if you consume steamed vegetables without adding fat, your body will not absorb these important nutrients!
You can avoid it by adding healthy fats like coconut oil or olive oil to your steamed vegetables … they will be delicious and help your body get the most out of each vegetable.
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Frying
Did you know that frying your vegetables is actually one of the healthiest ways to cook them?
There is no water to drain off, so you don’t have to worry about losing vitamins and minerals this way.
Frying requires a high temperature, but it cooks the vegetables in a short time. You toss them in a pan, cook them, and remove them before they lose their nutrients.
A study published in the International Journal of Food Sciences and Nutrition found that French fries have the same vitamin C content as raw potatoes. And vitamin C is one of the most vulnerable to heat!
The biggest problem with deep frying comes from the oil you choose to make it.
Processed or hydrogenated oils (those used in fast food chains) are DESTROYED by high temperatures. They stress your body and cause inflammation.
Coconut oil is a better choice. It’s one of the most stable healthy fats you can cook with, and it withstands even the hottest temperatures when cooking in a pan or wok.
While steaming broccoli is better than boiling it, eating boiled broccoli is a million times better than NOT eating it at all!
Each cooking method has its advantages and disadvantages. It’s easy to focus on the details… and lose sight of the big picture.
Here’s a better question to ask yourself:
“How do I make vegetables an integral part of my life”?
If you don’t know where to start, the Paleo Addicts Cookbook can help. It is designed to help you overcome some of the most common blockages that prevent people from adopting a healthy diet and making it a lifestyle.
It’s easy to get fed up if you eat the same meals every day. Or getting frustrated when you come home tired from work, in a rush, and not sure what to do.
But with almost 200 recipes, the Paleo Addicts Cookbook (and its precious bonuses) will make you succeed. You will discover how to prepare delicious and healthy meals without spending the night in the kitchen…
You will experience a whole new world of vegetables, prepared in different ways, which will allow you to enjoy hundreds of delicious meal combinations that will be a central part of your new way of life.
For more coocking books check this link
How do you coock your vegetables?
