Once you’ve made vegetables part of your diet, you’re healthy, right? Not necessarily. Just because you eat vegetables regularly doesn’t mean you’re benefiting from all the nutrients they have to offer. There is a possibility you’ve been cooking your vegetables all wrong and absorbing little to no vitamins and fiber.
Apart from impacting your nutritional health, the way you cook your vegetables can also have an effect on the flavor. And I mean that not in a good way. If you want to get the most nutritional bank for your calorie buck, how you prep and cook your vegetables will make a difference, and in today’s video will tell you the mistakes to avoid from not cooking them at all, boiling them too much cooking when they’re wet under seasoning them toe overcrowding the pan and mawr. Watch until the end to learn about all of them.
1. Oiling the vegetables. Smothering your veggies and oil before you start cooking them may seem like a foolproof way to avoid them sticking to the pan. Unfortunately, adding oil to them increases the chances of the veggies getting burned because the oil will get extremely hot instead at a thin layer of extra virgin olive oil to the pan and then add the veggies after you won’t have to worry about everything sticking to the pan or gross burnt vegetables. Which vegetables would you love to make part of your daily diet? Which ones do you avoid at all costs?
2. Not cooking them at all. While it’s true that many vegetables air healthier in their raw state, it’s not true for all of them. Beets, broccoli, onions and bell peppers have more nutrients when raw, but others actually are more nutritious when heat is applied. Asparagus has cancer fighting properties that get turned on when steamed mushrooms give you more potassium when they’re sauteed, grilled or roasted. While raw spinach tastes great in a salad, eating it cooked, we’ll let you absorb more calcium, iron and magnesium. Likewise, for tomatoes, you absorb mawr cancer fighting Lissa peen. When they’re cooked, it’s a good idea. Then eat lots of raw veggies, but enjoy some cooked An amazing recipes is well.
3. Prepping veggies too early. Some people like to get ahead and do tasks in advance rather than last minute. While that’s a good trait for some things, it doesn’t always work with vegetables. Once you wash and cut them, oxidation and nutrient loss begins as well as wilting and spoilage. It’s better to cut your veggies right before you use them. If you need to chop them in advance, do it no early than the morning or night before the same goes for washing and prepping greens. Once you wash greens, they’ll begin toe wilt, so you should not wash them until you plan to use them. If you simply must wash them in advance, put them in a bag with a paper towel around them to absorb excess moisture.
4. Boiling them too much boiling, maybe a quick way to prepare veggies, but it’s also a quick way to rid them of their nutrients and flavor. When you boil them, the water soluble nutrients seep out of the veggies and into the cooking water. Boiling can also lead toe over cooking, which will make them soft gray and mushy. The only time veggies should swim in boiling water is when you’re making soup, and even then on Lee for a short time. If you blanch them in boiling water to soften them, do it only for a few minutes and transfer them into an ice bath before they lose their bright color. Use other methods of cooking vegetables such a steaming, sauteing, stir frying or grilling. Not only will the veggies be exposed to heat for a shorter period of time, but also these methods allow ample opportunity toe. Add flavor and seasoning.
5. Overcrowding the pan. Sometimes when you’re in a hurry, you may put too many vegetables on the pan for cooking. Crowding the pan results in the food steaming rather than caramelizing, searing or getting crisp. Plus, when you add food into the oil, it drops the temperature of the oil. It isn’t even cooking at its optimal temperature. When you put the entire bunch of string beans in the pan or walk at once, they’re going to be soggy Onley. Put as many veggies as you can fit in a single layer, with some room to spare around the pieces. If you have more veggies than that to cook, do it in several batches. Use the largest pan or walk.
6. Smoking Out THE VEGGIES While you may love the slightly burnt flavor that your grill lends to veggie kebabs, the hot and dry environment can deplete your produces nutrients. What’s worse, if you leave them on the grill long enough that they develop a blackened, charred appearance? That’s a sign that the veggies could have been exposed to Ben’s Ope Irene Ah, carcinogenic chemical found in cigarette smoke Next time you’re barbecuing outside, ditch the kebabs and cook your vegetables in a grill basket instead. This tactic eliminates the risk of eating dangerous char while helping the veggies retain their moisture. Vitamins and minerals. Whipping up dinner indoors. Stick to medium high cooking heat and skip the olive oil. Drizzle before heating your veggies. Cooking them dry and adding the fat after will help cut back on the antioxidant depleting smoke.
7. You’re tossing out the good parts. How many times have you chopped the stock and leaves of your broccoli and toss them into the trash or peeled off cucumber and potato skins? Don’t be embarrassed if you do it quite often. It is a common error, but now’s the time to change your ways and stop throwing out the healthiest parts of your veggies. Skins, leaves and stalks have unique nutrients not found in other parts of the vegetables. They also have higher concentrations of vitamins than parts more commonly eaten. Step away from the peeler and chill with the chopping toss. Use broccoli stalks and leaves in stir fries, soups and salads to get a hefty dose of health boosting nutrients.
8. You’re roasting at too low temperature. Perfectly. Roasted vegetables have the power to turn even the biggest haters into the number one fans. But if what you’re pulling out of the oven isn’t brown and crisp on the outside, tinder and creamy on the inside, something’s gone wrong and it’s probably the cooking temperature. 400 to 450 degrees is the sweet spot for most vegetables to obtain that delicious caramelized exterior while ensuring the inside is cooked through optimal oven temperature isn’t the only factor to pay attention. To win roasting veggies, you also have to put them in the right pan. Baking sheets are the perfect pan for roasting veggies. Because of their low sides, anything to high will prevent water from evaporating, which could lead to soggy veggies.
9. Cooking vegetables. When they’re wet, you may not even realize that you’re making this common mistake. Washing your veggies is great, but not patting them dry before cooking can ruin a dish when they’re too wet, the water creates a steam, which results in mushy food by thoroughly drying them. Your veggies will remain bright and crisp. Wet food can also be a danger when placed in a pan of hot oil. Before cooking your vegetables, place them on a clean dish tower or paper towel and pat them dry. This will help you get the most out of your meal and is worth the extra bit of time.
10. Cooking them the same way every time. When we’re hungry. The easiest thing to do is cook the food the best way we know how. This is good for a while, but then it starts to get boring. Veggies can be cooked in so many ways. It will also help kids who don’t like veggies very much decide how they like their produce best cooked and get used to a diverse menu.
11. Under seasoning the vegetables, each vegetable has its own unique flavor But that doesn’t mean you shouldn’T. ADM or salt and Pepper are great, but they’re not enough. Vegetables can be marinated in flavorful combinations of tamary liquid, domino’s broth, vinegar and spices. They could be tossed in a mix of your favorite herbs and spices by changing the flavor profile of the seasoning. You could take one vegetables, such as spinach, and cook it a dozen different ways, and each dish will taste unique as well as amazing.
12. Not washing them properly before cooking. Conventionally grown pesticide laden vegetables like celery, spinach, sweet bell peppers and tomatoes all made appearances on the Environmental Working Group’s annual Dirty Dozen list. If you tend to quickly rinse these veggies or not, watch them at all. You’re likely ingesting chemical residues that can cause stomach pain, nausea and diarrhea. The worst part is these chemicals don’t just come and go. They hide out in your fat cells until you go on a diet and start to lose weight. According to researchers, when the pounds start to come off, the chemicals come out of hibernation and shoot into the bloodstream, slowing your energy expenditure and metabolism. Even if you always buy organic soak your veggies in a pot of water for 10 to 15 minutes before eating them. Then give them another quick rinse under some running water to make sure they’re clean.
So now that you’re aware of the mistakes that you’ve been making when cooking vegetables, it’s important to know which ones are the best for your health Has not all vegetables are created equal? Get your answers here by finding out more about nine of the most nutrient dense foods on the planet, or learning about eight healthy vegetables you should be eating and eight you shouldn’t.