Friday, November 4, 2011

Tips for cooking with vegetables

The vegetables are always considered when selecting stars healthy foods, however, their method of cooking can affect your quality nutritional and caloric intake or fiber of the same, therefore, that the vegetables will not become healthy and bring benefits to the diet, here are some tips for cooking with vegetables.

    Do not let them soak, because during this prolonged water bath can lose a lot of vitamins and minerals, and antioxidants, better wash with plenty of cold water before using them to prepare a meal.
    Do not cut too much, because the smaller cut a vegetable greater the magnitude of nutrient loss, then, to boil best to use the entire piece or in large chunks and salads, best hand cut leafy vegetables and other , cut in a not too small just before eating.
    Cooking q ue your skin prevents excessive loss of vitamins and minerals during cooking so steamed, baked or boiled.
    To boil vegetables, use as little water as possible and cover the pot, cooking such as steaming. The more water is more diluted water-soluble vitamins and minerals.
    C Ocine in the shortest time possible, because the longer the cooking loss of nutrients. To reduce the time are recommended pressure cookers, cooking in a double boiler or steam where there is a higher temperature and therefore the time required for cooking is less. Furthermore, it is always advisable to let the vegetables crunchy and do not forget while it cooks.
    For frozen vegetables, pre-cooked without thawing or not take much in the thawed, at which micronutrients may also be lost.
    Use vegetable fritters for no more than 2 times a week and reaching the correct temperature, so it does not absorb so much fat and not increase both calories.
    A good option is to cook en papillote, wrapped in paper and in the oven, which retain flavor and nutrients.

While it is advised to consume vegetables at least once raw in the day, we can also cook healthy with vegetables using the advice aforesaid.

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