My City Woman's blog on how to cook in a healthy way

Best Way to Cook Your Vegetables for Maximum Nutrition

You cook for your family with loads of love. Do you also ensure that the food retains its nutrients alongside? Do you know that overcooking veggies can not only kill its nutrients, it can also turn it toxic?

Lets read for best ways to cook your vegetables.

#1 Sauté your veggies

Cooking on high heat with little oil is called sautéing. It is perhaps the best way to cook that retains all the vitamins and nutrients in your veggies. You can cut them into bite size pieces so they cook faster. Softer veggies like capsicum, asparagus, onions and mushrooms are best suited for this method.

My City Woman's blog to preserve nutrients in vegetables

#2 Stir frying

Similar to sautéing, stir frying is done in a wok generally. The difference between the two is it’s done over very high heat and needs to be stirred continuously  to prevent burning your vegetables. An ideal vessel would be a thick , heavy bottom pan that helps  you cook at high temperature.

My City Woman's tips to prevent overcooking of vegetabls



#3 Blanching and simmering

In blanching, we toss the veggies in boiling water, removed after a brief time and then washed under running water or iced water to stop the cooking process. This method too retains the crispiness of the veggies and keeps their nutrients intact. Best suited for beans and broccoli.

Simmering is done at a lower temperature before water begins to boil. Suitable for beets, carrots and potatoes.

My City Woman's blog to preserve nutrients in vegetables

#4 Roasting

Roasting can help cook your veggies with minimum of oil and keeping their nutritional value intact.

On a baking dish, arrange your veggies, drizzle some oil, salt and pepper and put it in a pre-heated oven( at around 400 degrees) for 30 -40 minutes, stirring every 10 minutes in between.

Choose veggies that have about the same cooking time. Ideal combinations are

Onion, cauliflower and broccoli or

Beans, mushrooms and shallots or

Potatoes, squash and carrots

My City Woman's tips to preserve nutrients in vegetables
Roasted eggplant


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