In the view of dietitian Carlene Thomas, individuals often approach her for guidance on the healthiest ways to prepare vegetables. There are typically two groups: those wanting to enhance their nutrition and those aiming to incorporate more vegetables into their meals. A straightforward answer for both groups is that the best vegetables are the ones that people genuinely enjoy eating.
Thomas, who is based in Leesburg, Virginia, notes that many individuals engage in “aspirational vegetable shopping,” purchasing vegetables they do not end up using. Consequently, it doesn’t matter how those vegetables are prepared if they ultimately end up being wasted. What matters most is finding a way to include vegetables in one’s diet that will actually be consumed.
Research indicates that different cooking techniques can impact the nutritional value of vegetables. However, the comparison isn’t simply between raw, steamed, or roasted options. In fact, raw vegetables are not necessarily healthier than their cooked counterparts.
Cooking vegetables can degrade certain nutrients due to prolonged exposure to high heat. Nonetheless, heat also softens the plant’s cell walls, making the nutrients more accessible. This process improves bioavailability, which is the body’s capacity to absorb these nutrients. For example, cooked tomatoes can yield more ofthe antioxidant lycopene than fresh ones, while cooked carrots offer more beta-carotene. Roasting vegetables like pumpkins, carrots, and sweet potatoes can further enhance their antioxidant-rich carotenoids.
What are the healthiest cooking methods available? Research generally suggests that quicker cooking times lead to better nutrient retention. Methods such as steaming and microwaving are favored for preserving nutrition since they require little to no added fat. Amber Pankonin, a dietitian in Lincoln, Nebraska, supports this view, noting that blanching—briefly boiling vegetables for a minute or two—can also be nutritious, provided that the vegetables are not left in the water too long.
Cooking methods like boiling can lead to nutrient loss, especially for water-soluble vitamins, including vitamin C and folate. Thomas cautions that when these vitamins leach into the cooking water, essential nutrients are discarded along with it. Cooking fat can occasionally be beneficial, enhancing both flavor and nutrient absorption from fat-soluble vitamins found in vegetables. Pankonin mentions that with just a small amount of cooking oil, the absorption of vitamins A, D, E, and K can significantly improve.
For sautéing, starting at medium heat with a tablespoon of oil is generally advisable. The exact amount may vary depending on the cooking vessel used. When roasting, be prepared to use around double the oil per pound of the vegetables, but still expect to retain essential nutrients while enjoying improved flavors due to caramelization.
Ultimately, flavor plays a critical role in dietary choices. Pankonin states that enjoying roasted vegetables is far preferable to eating bland, over-boiled options. Here are two nutritious recipes worth trying:
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**Sautéed Green Beans with Lemon, Garlic, and Shallots**
*Serves: 4*
*Time: 20 minutes*
**Ingredients**
– 12 oz trimmed fresh green beans
– 1 Tbsp vegetable oil
– 1 Tbsp minced shallot
– 1 tsp minced garlic
– 1 Tbsp lemon juice
– Kosher salt and black pepper
**Directions**
1. Blanch the green beans by placing them in boiling water for 1 minute, then drain and immerse them in an ice water bath.
2. In a sauté pan, heat the oil over medium-high heat and cook the shallots for 30 to 45 seconds. Add the green beans and cook for 2 to 3 minutes. Afterward, incorporate the garlic and continue cooking for 1 to 2 minutes until the beans are tender. Season with lemon juice, kosher salt, and black pepper to taste.
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**Twice-Baked Harissa Sweet Potatoes**
*Serves: 6*
*Time: 1 hour, 10 minutes*
**Ingredients**
– 3 large sweet potatoes
– 1 1/2 tsp brown sugar
– 1 Tbsp butter, melted
– 2 tsp harissa
– Salt and pepper to taste
– 2 tsp extra-virgin olive oil
**Directions**
1. Wash the sweet potatoes and poke holes in them with a fork.
2. Bake the potatoes in a preheated oven at 375°F for about 45 minutes, or until tender enough to pierce with a fork.
3. Let cool slightly, then slice off the top third lengthwise. Scooping out the flesh with a large spoon, be sure to leave enough to maintain the skins’ structure.
4. In a stand mixer with a whisk attachment, mix the scooped potato flesh with brown sugar, harissa, salt, and pepper until fluffy.
5. Refill the potato skins with the mixture and create peaks with a fork.
6. Brush the skins with olive oil and place on a baking sheet. Bake at 350°F for 25 minutes, and broil for a few moments to achieve browning if desired. Finish with an extra sprinkle of salt and harissa.
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