So, I read somewhere it's not good to boil vegetables, because all the vitamins and minerals are rendered useless through the cooking process. Is this true and if it is, is it better to eat vegetables raw or steam them?
Well raw foodists say you shouldn't cook anything above 110 degrees F.<br><br><br><br>
I say, whatever. I'm nuking my veggies like it or not. <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title="">
Even steaming can leach a lot of the vitamins. If you steam vegetables and then look at the steaming water, it's usually vegetable-colored. Your water-soluble vitamins are in there. You can recover those vitmains by drinking the "pot-likker" or putting it in smoothies, or you can opt for a dry cooking method such as sauteeing or roasting. Braising in a minimal amount of liquid is good, and nuking them in just a tablespoon or so of water is probably OK too. Another way to make sure you don't lose the vitamins is to have the veggies in the form of a soup. The vitamins will still be in the broth. Green beans and spinach are the only vegetables I still boil or steam.
Boiling lyses (breaks open) the cells of the vegetables-- after a certain amount of boiling, whats left of the veggies is really only fiber. This is good if you intend to make clear vegetable broth, not good if you want to eat the whole vegetable.<br><br>
If you do boil them, as for a soup, drink the juice or use it in the soup. The best way to cook a vegetable is "as little as possible."
Cooked as little as possible is definitely best. Just ask the raw foodies. <img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=""> The more you cook your veggies, the more nutrients you'll lose. Eat raw vegs whenever possible, and lightly steam them to cook 'em.
Hmmm, I need to dig up a study someone did on cooking broccoli I think it was...<br><br><br><br>
Well, nuking was the worst for the vit/minerals, deep frying came next... the list continued with steaming being the best cooking method as the most nutrients were reserved using this method.<br><br><br><br>
I only read this about 4 or 5 months ago and since then I avoid using the nuker as much as <i>possible</i> to cook or re-heat my veggies.<br><br><br><br>
I'll have to do some research to find the source again...
Okay found something... it was a study that was released by the "Journal of the Science of Food and Agriculture" in November issue of 2003.<br><br><br><br>
97% of antioxidants were destroyed. Mineral and fiber content were unchanged.<br><br><br><br>
Whereas steamed broccoli lost only 11% or less by comparison.<br><br><br><br><a href="http://www3.interscience.wiley.com/cgi-bin/abstract/106558884/ABSTRACT?CRETRY=1&SRETRY=0" target="_blank">http://www3.interscience.wiley.com/c...TRY=1&SRETRY=0</a><br><br><br><br>
For translation of that study link try:<br><br><a href="http://www.deliciousorganics.com/Controversies/microwave.htm" target="_blank">http://www.deliciousorganics.com/Con.../microwave.htm</a><br><br><br><br>
or<br><br><br><br><a href="http://www.ontariotenants.ca/health/articles/2003/gm-03j17.phtml" target="_blank">http://www.ontariotenants.ca/health/...gm-03j17.phtml</a><br><br><br><br>
The former link is a bit harsh. I'm not getting rid of my nuker anytime soon but the page is informative.
oh btw... raw is always best. Having gone the raw route, previously, I can attest to this. But I couldn't stay 100% raw b/c I just love my cooked foods too much. Not to mention the alienation from social gatherings and whatnot.<br><br><br><br>
So... after raw is steaming... at least for me.<br><br><br><br>
We all make our own choices based upon what's best for us as individuals. <img alt="" class="inlineimg" src="/images/smilies/grin.gif" style="border:0px solid;" title="">
A forum community dedicated to vegetarian, vegans, and vegetable enthusiasts. Come join the discussion about agriculture, preparation, cooking, recipes, scales, reviews, accessories, classifieds, and more!