Are you by any chance spoil­ing the nutri­tion­al prop­er­ties of veg­eta­bles?

how to cook vegetables


Car­rots, pota­toes, cab­bage, a lit­tle beet and onion. Maybe even toma­toes and young radish­es. It’s all pret­ty sim­ple, right? Veg­eta­bles seem sim­ple and com­plete­ly ordi­nary, and their prepa­ra­tion is some­thing from the cat­e­go­ry of “eas­i­er than a steamed turnip”.

How­ev­er, every­thing is not so sim­ple. If you want to get the most out of your veg­eta­bles, you need to cook them the right way. And avoid the fol­low­ing eight mis­takes in cook­ing veg­eta­bles.

1. You throw away the good parts of vegetables.

How often did you cut the leaves and stems of your broc­coli? Or peel­ing pota­toes and cucum­bers? This is a fair­ly com­mon mis­take that unites many cooks. How­ev­er, now that you know that this is a mis­take, it is worth cor­rect­ing it and chang­ing your lifestyle. The peel, stems and leaves of veg­eta­bles also con­tain use­ful sub­stances that can be used in cook­ing.

So, for exam­ple, stalks and leaves of broc­coli can be used in soups, sal­ads, roasts. This way you get more nutri­ents.

2. You don’t wash vegetables properly.

Many veg­eta­bles such as cel­ery, spinach, bell pep­pers and toma­toes are often grown with pes­ti­cides. If you just wash veg­eta­bles quick­ly, or don’t wash them at all, you run the risk of con­sum­ing harm­ful sub­stances. Hence poi­son­ing, aller­gies, abdom­i­nal pain. They also accu­mu­late in fat, so they are released when you start to lose weight. There­fore, dur­ing the diet, you may well feel bad.

To get rid of harm­ful sub­stances, you need to soak veg­eta­bles in a pot of water for 10–15 min­utes before eat­ing or cook­ing them. And then — just quick­ly rinse them with run­ning water.

how to wash vegetables


3. You don’t combine vegetables with fats.

If you’re on a low-fat, veg­an diet to stay lean, you’re doing a dis­ser­vice to your health and body, mate.

Com­bin­ing a small amount of fat with red, yel­low, orange and dark green veg­eta­bles helps the body absorb can­cer-fight­ing and heart-healthy nutri­ents like lycopene and beta-carotene, doc­tors say. The results of the study show that you need to con­sume six grams of fat along with veg­eta­bles to get the most nutri­tion­al ben­e­fit.

While this may seem like a big serv­ing, the dietary guide­lines actu­al­ly sug­gest that healthy adults con­sume no more than 35 per­cent of their total dai­ly calo­ries from fat, which trans­lates to up to 70 grams per day for 1,800 calo­ries.

The eas­i­est way to com­bine veg­eta­bles with fats is to add a lit­tle avo­ca­do to a sal­ad, or even olive oil.

4. You abuse juice

Yes, juices are very good, espe­cial­ly when they are home­made. But when the veg­eta­bles go through the juicer, their fiber-rich skins and flesh are left behind. But they help increase the feel­ing of sati­ety and improve diges­tion.

Much bet­ter to make drinks in a blender. Just throw in food, blender and add some water or plant-based milk. Get a healthy and nutri­tious smooth­ie. Also look for healthy smooth­ie recipes. For exam­ple, we wrote about the 25 best smooth­ies for weight loss, and also shared the most use­ful smooth­ies for women.

5. You don’t deviate from the prescription.

Just because you fol­lowed the recipe step by step does­n’t mean you cooked the veg­eta­bles right. Too long heat­ing them only spoils every­thing. Boil­ing is also a so-so idea when cook­ing veg­eta­bles.

Avoid boil­ing or pro­longed cook­ing of veg­eta­bles. It is enough just to steam them for five to sev­en min­utes, and then bring them to readi­ness in a saucepan over medi­um heat.

Roast­ing veg­eta­bles in the oven is also a good solu­tion.

how to cook vegetables


6. You overcook them on the grill.

All is well with veg­gie kebabs, except per­haps for ben­zopy­rene, a car­cino­genic chem­i­cal that attacks them when cooked over char­coal and fire for long peri­ods of time.

First of all, you should not but­ter veg­eta­bles when you cook them on a grill or grill. This kills their ben­e­fi­cial prop­er­ties, although it cooks much faster.

It is also worth try­ing a spe­cial grill bas­ket. So your veg­eta­bles are not influ­enced by smoke, but at the same time they are baked even­ly and very tasty.

7. You overeat vegetables.

It would seem, is it pos­si­ble to abuse veg­eta­bles? It turned out that it is pos­si­ble. Veg­eta­bles should be the star of your meal, not a stand for fat­ty sauces. No cheese sauce, no onion sauce. All kinds of may­on­nais­es turn your low-calo­rie sal­ad into a heavy, greasy thing that kicks your pan­creas.

It is much bet­ter to use olive oil to dress sal­ads. Or a sim­ple dress­ing of parme­san, bal­sam­ic, gar­lic and lemon juice. If you want to crunch, add hum­mus.

8. You only eat raw vegetables.

It is very tasty — espe­cial­ly when your grand­moth­er gives you a chopped cucum­ber, just plucked from the gar­den, and you smear it with salt and start to crunch. Mmmm. So, we pick up sali­va and write the arti­cle fur­ther.

How­ev­er, crunch­ing veg­eta­bles does not mean get­ting a dose of vit­a­mins. Do not for­get that veg­eta­bles are not only an appe­tiz­er for a TV series, but also a pleas­ant ingre­di­ent for your culi­nary delights.

What veg­eta­bles grow in your gar­den?