How to cook food without losing nutrients

Eating kale is one of the healthiest things you can do today. Learn the 7 best ways to cook kale, so it is easy to eat this power food every week. Learn how to sauté, wilt, roast, puree, blanch, steam, and freeze kale. Never be at a loss to prepare kale for a recipe again.

How to cook food without losing nutrients

How to Cook Kale

Before you cook kale, learn the best ways to prepare kale. After the kale is washed and cut, try one of these 7 best ways to cook or preserve kale.

  • Wilt: Stir food in a small amount of water or oil for a short time to soften it.
  • Sauté: Stir food in oil in a pan over high heat for several minutes.
  • Blanch: Submerge food in boiling water for a short time and then immediately cool the food in cold water.
  • Steam: Cook food over steam, usually with a steamer basket.
  • Roast: Cook using dry heat, usually in an oven, where heat surrounds food, cooking it on all sides.
  • Puree: Mash or blend food (sometimes with liquid) so that the food breaks down into a creamy consistency.
  • Freeze: Blanch and then put food in freezer and freeze until solid.

How to Wilt Kale :

  • Heat a skillet over medium heat.
  • When the pan is hot, add 1 tablespoon of olive oil or water.
  • Add the kale and cook, stirring for up to 3 to 5 minutes or until the kale turns a bright green color and is softer. Wilt kale before you add it to a recipe that will continue to cook before being served, such as Southwest Chipotle Kale Quinoa Bowl.

How to cook food without losing nutrients

How to Sauté Kale :

  • To sauté kale, heat a skillet over medium heat.
  • Add 1 to 2 tablespoons of olive oil to the pan.
  • When the oil is heated, add the kale ribbons to the pan.
  • Stir kale to coat with olive oil.
  • Season with salt and pepper.
  • Stir the kale, turning frequently for 5 to 10 minutes, until it is tender and soft. It may take up to 10 minutes if you have a lot of kale in the pan or if the kale leaves are especially thick.

Kale has low moisture and does not shrink very much. Cook it longer until it is soft, rather than serving it cooked al dente and crunchy.

Hint: If you have older kale that may be bitter, blanch it first before sauteeing.

How to Blanch Kale :

  • Bring 4 quarts of water to boil.
  • Place kale in a steamer basket and lower it into the boiling water for one minute.

How to cook food without losing nutrients

  • Use a slotted spoon to push the kale ribbons under the water.
  • After one minute, pull the steamer basket out of the water and submerge it in ice water to stop the cooking.
  • Remove the kale from the steamer basket and drain in a fine meshed colander or on a cooling rack.

Hint: If you do not have a steamer basket, you can wilt the kale by dumping it loosely into the pan of boiling water. After one minute, drain the kale into a colander and then submerge the kale in ice water.

How to Roast Kale :

  • Preheat oven to 350° Fahrenheit.
  • Clean and dry kale.
  • Cut or tear kale into small pieces.
  • Place 3 cups of kale pieces in a zip top bag.
  • Add 1 tablespoon of olive oil.

How to cook food without losing nutrients

  • Massage the kale pieces with the olive oil.
  • Place the kale pieces on a baking sheet and roast for 8 to 10 minutes. The kale leaf edges should be lightly toasted. (Keep an eye on the kale. It can burn quickly.)

How to cook food without losing nutrients

  • Remove from heat and let the kale chips cool.

How to cook food without losing nutrients

How to Puree Kale :

  • Add raw kale with a small amount of water or broth to a Vitamix or other high speed blender to puree for soups or sauces.
  • To add kale to smoothies blend kale with the other smoothie ingredients in a Vitamix and blend until pureed.

How to Steam Kale :

How to cook food without losing nutrients

  • Add 1 to 2 inches of water to a steamer pan or a pan with a steam insert.
  • Cover the pot with a lid and bring the water to a boil.
  • Place the chopped kale leaves in a steamer basket insert.
  • When the water is boiling place the steamer basket into the pan.
  • Steam kale for 7 to 10 minutes.
  • Remove the steamer basket from the pan.

How to cook food without losing nutrients

Add Kale to Soup :

  • After soup is finished cooking, add the kale to the hot soup (not boiling) for 4 to 5 minutes or until kale has softened. The kale will still be slightly crunchy. Serve immediately.

Don’t Boil Kale:

  • We do not recommend boiling kale because the healthy nutrients in kale deplete quickly when kale is boiled.

How to Preserve Kale

Can you freeze kale? Yes! If you have a lot of fresh kale and you won’t be able to eat before it goes bad, freeze it for later use.

How to Freeze Kale : Before you place kale in the freezer, blanch it first. (See instructions for blanching above).

After blanching the kale, drain it for 5 to 10 minutes, and allow it to dry. If necessary, spread the kale out on a cooling rack to dry.

How to cook food without losing nutrients

To speed up the drying time, pat the kale with a paper towel.

On a nonstick baking sheet or a baking sheet lined with parchment paper, place the dry, blanched kale in a single layer.

Then place the baking sheet in the freezer and freeze for 90 minutes.

How to cook food without losing nutrients

After 90 minutes, place the frozen kale in a freezer zip top bag, labeled with the date. Place the zip top bag in the freezer for up to 2 months.

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  5. How to Keep Peeled Vegetables From Turning Brown Overnight

How to cook food without losing nutrients

Parents often struggle to get their families to eat enough vegetables. When it comes to vegetables, though, good nutrition takes into account the quality of the vegetable as well as the quantity your family eats. How you cook vegetables affects their nutritional value, particularly when it comes to vitamins and minerals.

Raw Benefits

Cooking destroys some of the nutritional value of raw vegetables. The best way to serve vegetables is raw, so you don’t need to argue with your toddler when she tells you she wants to eat raw carrot sticks with creamy dip for her vegetable instead of the boiled carrots. Realistically though, you need to cook vegetables for some recipes.

Try Steaming or Stir-frying

Certain cooking methods preserve more vitamin content than others. The best way to cook vegetables is as little as possible and without soaking or boiling them in liquid. Steaming or stir-frying the vegetables lightly cooks them without destroying much of the vitamin content. Cook the vegetables until they have just begun to turn tender and no longer, or you risk reducing their nutritional value.

Avoid Boiling

The worst culprit for vitamin loss in vegetables is boiling them or simmering them in a liquid. The liquid absorbs the vitamins. In certain preparations, boiling the vegetables is acceptable, such for vegetable soup, where you consume the cooking water along with the vegetables. Roasting or baking vegetables until they are soft also destroys the vitamin content, so pair your next Sunday roast with a heaping side of steamed vegetables tossed in creamy dressing instead of soft roasted vegetables.

To prevent vitamin loss, cut vegetables in larger pieces before you cook them and cook them as close to the serving time as possible. Leave skins on to hold in the vitamin goodness. If you have a toddler eating with you, puree or dice her vegetables after you cook them rather than cooking them to mush. This ensures that she benefits from as many vitamins as possible, while still making each piece small or soft enough for her to eat safely.

How To Cook Vegetables Without Losing Nutrients?

Vegetables are rich sources of nutrients and many other compounds that are necessary for the human body. However, there is a great possibility of losing a lot of nutrients present in them while cooking your plant-based meal. Hence, you may not be able to derive the benefits provided by this plant-based food. So there are a lot of factors you have to consider while cooking vegetables so that you will be able to keep the nutrients intact. The following are some useful tips.

Limit The Water

Cooking vegetables in water can result in the loss of nutrients. Therefore, it is better to limit the use of water when you cook plant-based meals. Vitamins like B and C will be easily lost when cooking vegetables in water. Hence, cook vegetables in minimum water for a short time. If you prefer to cook vegetables in water, then keep the water so that you will be able to consume it in the form of soup for getting the nutrients that are dissolved in the water.

Steaming is an effective way for you to cook vegetables without losing nutrients, as water does not come in direct contact with the vegetables. When compared to boiling, dry cooking methods such as roasting, stir-frying, and grilling can retain higher amounts of nutrients. Microwaving is another ideal way of cooking vegetables without losing the nutrients present in them. It can also help prevent the loss of antioxidants in the vegetables. Therefore, this can also be a great way for you to cook your plant-based meal.

Use A Little Fat

People believe that consuming plain steamed vegetables is healthy; however, you might be able to derive additional benefits when you eat vegetables with a little fat. Various nutrients like Vitamin K, Vitamin D and beta carotene are fat-soluble. Therefore, consuming them with some fat will be beneficial for facilitating their easy absorption. What’s more, it will make your veggies tastier when compared to typical steamed ones.

Add Citrus

Vegetables like broccoli, spinach, and kale are rich in iron. However, it is present in a form that is difficult for our bodies to absorb, so a major portion of this compound will not be absorbed. However, vitamin C present in citrus fruits can react with iron and change its form so that it can be absorbed easily.

If you want to derive the maximum benefits out of your plant-based meals, then be sure to follow the above-discussed tips. This will help you cook vegetables without losing any nutrients.

Raw foods are great because most maintain their nutrients in their raw form. But some people just don’t like raw foods and, believe it or not, there are a few foods that actually release nutrients when they’re cooked. Here are some tips for preventing nutrient loss in the foods you do cook.

Before I continue with this article, you should know I’ve recently compiled a list of science-backed ways to get rid of candida yeast infections. You can download my free Candida Report here if you haven’t yet.
Vitamin C – The best way to ensure you don’t lose too much vitamin C is to use as little water and as little heat as possible. Light steaming or stir-frying is best, but most fruits and vegetables with a high vitamin C content are best eaten raw or partially raw. By not peeling vegetables, especially root vegetables when you cook them, you retain over half the vitamin C content in comparison to vegetables that have been peeled and then cooked. Serve promptly, and don’t reheat after keeping in the refrigerator, most of the vitamin C content will be lost from foods which are high in vitamin C and then re-heated.

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B Vitamins – It is the heat and water that affect B vitamins, and I find that slow cookers are best here, just keep the heat right down and cook for prolonged periods of time. You consume the liquid that way, which is richer in minerals and vitamins. Bone broths are an exceptionally good way to get an incredible amount of vitamins and especially minerals into your diet. Don’t rinse rice before you cook it, especially brown rice, because you may wash a lot of the thiamin (vitamin B1) away.

Fat-soluble Vitamins A, E and D – Try not to cook these foods in too much butter, fat, or oil because you will end up losing much of the valuable fat-soluble vitamins into the cooking medium. Baking, steaming or broiling are better options when it comes to foods high in the fat soluble vitamins.

Some Additional tips for maintaining nutritional value include:

  • Never overcook fresh foods; excess nutrient loss is in direct proportion to how much heat was applied during the cooking stage.
  • Eat red meat medium rare and not fully cooked, studies conducted by The National Cancer Institute have revealed a 30 percent less cancer risk in those who ate medium rare beef over those who consumed well-done beef.
  • Cooking time and applied heat account for the two biggest factors when it comes to nutrient loss.
  • Use very little water when cooking, steaming and stir-frying foods. It is the water that leaches the valuable vitamins and minerals from your foods.
  • Avoid deep-frying and frying if at all possible.
  • Cook vegetables as soon as you can after cutting them to prevent oxidation and nutrient loss.
    • Remember that the four biggest factors accounting for nutrient loss in your foods are air, fats used in cooking, water used in cooking and applied heat. The less you use of these four elements the better.

How to cook food without losing nutrients

About Eric Bakker N.D.

Eric Bakker ND has completed almost ten years of study and has almost almost 25 years of clinical experience in natural and integrative forms of medicine, and has pursued continuous post-graduate study in Australia, America, India as well as in New Zealand.

Eric is the past Vice President of the NZ Natural Medicine Association and is currently on their editorial advisory board.

Eating kale is one of the healthiest things you can do today. Learn the 7 best ways to cook kale, so it is easy to eat this power food every week. Learn how to sauté, wilt, roast, puree, blanch, steam, and freeze kale. Never be at a loss to prepare kale for a recipe again.

How to cook food without losing nutrients

How to Cook Kale

Before you cook kale, learn the best ways to prepare kale. After the kale is washed and cut, try one of these 7 best ways to cook or preserve kale.

  • Wilt: Stir food in a small amount of water or oil for a short time to soften it.
  • Sauté: Stir food in oil in a pan over high heat for several minutes.
  • Blanch: Submerge food in boiling water for a short time and then immediately cool the food in cold water.
  • Steam: Cook food over steam, usually with a steamer basket.
  • Roast: Cook using dry heat, usually in an oven, where heat surrounds food, cooking it on all sides.
  • Puree: Mash or blend food (sometimes with liquid) so that the food breaks down into a creamy consistency.
  • Freeze: Blanch and then put food in freezer and freeze until solid.

How to Wilt Kale :

  • Heat a skillet over medium heat.
  • When the pan is hot, add 1 tablespoon of olive oil or water.
  • Add the kale and cook, stirring for up to 3 to 5 minutes or until the kale turns a bright green color and is softer. Wilt kale before you add it to a recipe that will continue to cook before being served, such as Southwest Chipotle Kale Quinoa Bowl.

How to cook food without losing nutrients

How to Sauté Kale :

  • To sauté kale, heat a skillet over medium heat.
  • Add 1 to 2 tablespoons of olive oil to the pan.
  • When the oil is heated, add the kale ribbons to the pan.
  • Stir kale to coat with olive oil.
  • Season with salt and pepper.
  • Stir the kale, turning frequently for 5 to 10 minutes, until it is tender and soft. It may take up to 10 minutes if you have a lot of kale in the pan or if the kale leaves are especially thick.

Kale has low moisture and does not shrink very much. Cook it longer until it is soft, rather than serving it cooked al dente and crunchy.

Hint: If you have older kale that may be bitter, blanch it first before sauteeing.

How to Blanch Kale :

  • Bring 4 quarts of water to boil.
  • Place kale in a steamer basket and lower it into the boiling water for one minute.

How to cook food without losing nutrients

  • Use a slotted spoon to push the kale ribbons under the water.
  • After one minute, pull the steamer basket out of the water and submerge it in ice water to stop the cooking.
  • Remove the kale from the steamer basket and drain in a fine meshed colander or on a cooling rack.

Hint: If you do not have a steamer basket, you can wilt the kale by dumping it loosely into the pan of boiling water. After one minute, drain the kale into a colander and then submerge the kale in ice water.

How to Roast Kale :

  • Preheat oven to 350° Fahrenheit.
  • Clean and dry kale.
  • Cut or tear kale into small pieces.
  • Place 3 cups of kale pieces in a zip top bag.
  • Add 1 tablespoon of olive oil.

How to cook food without losing nutrients

  • Massage the kale pieces with the olive oil.
  • Place the kale pieces on a baking sheet and roast for 8 to 10 minutes. The kale leaf edges should be lightly toasted. (Keep an eye on the kale. It can burn quickly.)

How to cook food without losing nutrients

  • Remove from heat and let the kale chips cool.

How to cook food without losing nutrients

How to Puree Kale :

  • Add raw kale with a small amount of water or broth to a Vitamix or other high speed blender to puree for soups or sauces.
  • To add kale to smoothies blend kale with the other smoothie ingredients in a Vitamix and blend until pureed.

How to Steam Kale :

How to cook food without losing nutrients

  • Add 1 to 2 inches of water to a steamer pan or a pan with a steam insert.
  • Cover the pot with a lid and bring the water to a boil.
  • Place the chopped kale leaves in a steamer basket insert.
  • When the water is boiling place the steamer basket into the pan.
  • Steam kale for 7 to 10 minutes.
  • Remove the steamer basket from the pan.

How to cook food without losing nutrients

Add Kale to Soup :

  • After soup is finished cooking, add the kale to the hot soup (not boiling) for 4 to 5 minutes or until kale has softened. The kale will still be slightly crunchy. Serve immediately.

Don’t Boil Kale:

  • We do not recommend boiling kale because the healthy nutrients in kale deplete quickly when kale is boiled.

How to Preserve Kale

Can you freeze kale? Yes! If you have a lot of fresh kale and you won’t be able to eat before it goes bad, freeze it for later use.

How to Freeze Kale : Before you place kale in the freezer, blanch it first. (See instructions for blanching above).

After blanching the kale, drain it for 5 to 10 minutes, and allow it to dry. If necessary, spread the kale out on a cooling rack to dry.

How to cook food without losing nutrients

To speed up the drying time, pat the kale with a paper towel.

On a nonstick baking sheet or a baking sheet lined with parchment paper, place the dry, blanched kale in a single layer.

Then place the baking sheet in the freezer and freeze for 90 minutes.

How to cook food without losing nutrients

After 90 minutes, place the frozen kale in a freezer zip top bag, labeled with the date. Place the zip top bag in the freezer for up to 2 months.

Read more posts by this author.

Beets are packed with lots of nutrients, vitamins, and minerals that are essential in your body. Cooking beets is one of the different ways you can eat your beets other than eating them raw, roasting, or juicing.

The first time I ate beets was from a can and that didn’t go so well because it was bitter. Even before that encounter, I wasn’t a fan of beets. It wasn’t until much later that I tasted fresh and properly prepared beets which made me realize that these root veggies can be delicious. This has made me start looking for healthy and delicious ways of cooking this root veggie.

Cooking Beets

How to cook food without losing nutrients

Beets are very high in fiber, low in calories, and a rich source of iron, vitamin C, folate, and minerals that contribute to the good health of your cardiovascular, digestive, and immune systems. It’s also great at cleansing your liver by removing toxins and waste in your digestive tract that aids in weight loss and giving you glowing skin.

There are many ways of cooking beets that include roasting, baking, or steaming beets in a way to avoid losing essential nutrients in the process. When cooked in high temperatures some of the nutrients like vitamin C gets lost.

Here are some of the ways you can prepare a delicious and healthy beet meal and still preserve the nutrients.

Steaming

Beets contain phytonutrients like betalains which diminish when cooked because they’re very sensitive to high temperatures. The healthiest way of cooking beets is by steaming beets for about 15 minutes to make sure the nutrients and flavour don’t diminish in the process.

  • Pour 2-inches of water to the bottom of a steamer and bring it to a boil. Make sure the water doesn’t touch the steamer basket because you want the steam to cook the beets. This way the nutrients aren’t lost in the water.
  • Add the beets, cover them and let the beets steamfor 15 minutes. Insert a fork or the tip of a knife to check if the beets are cooked.
  • Remove the beets and peel the skin by rubbing off the skin with a cloth. You can wear gloves to avoid stains on your hands.
  • Put them to a container and serve to your preference.

Boiling

Boiling beets whole helps to retain the colour and juices and makes it easier to peel the skin.

  • Pour 2-inches of salted water into a medium or a large saucepan and place the whole beets.
  • Let then boil and simmer while covered for 30-45 minutes depending on their size.
  • Check to see if they’re tender then remove the beets and put them in ice cold water to make it easy to rub the skin off.

To avoid the beet colour from leaking to the cooking water, leave 2-inches of stem on the root and add some vinegar.

Roasting

Roasting is one of the best ways of cooking beets because it gives you a rich flavour and a dense texture.

  • Wash and dry the beets then preheat the oven to 425 degrees and line a baking pan with foil.
  • Drizzle some olive oil, salt, and pepper on the halves and wedged beets then spread them on the pan to roast for 45 minutes or until tender.
  • You can slow roast the beets for a deeper flavour by seasoning then wrapping each beet with foil and roasting for 60 minutes in 375 degrees.
  • Let the beets cool then use the foil or paper towel to rub the skin off.

How to store beetroot once cooked

Once you cook beets it’s important that you refrigerate them within two hours of cooking to prolong their shelf life. Place the beets in a shallow air-tight container and place them in the fridge for about 3-5 days. You can also freeze the beets in a freezer bag and they will be good for at least 12 months if constantly frozen.

Cooked beetroot health benefits

  • Adds fiber in our diet. Eating boiled beets replaces lost fiber and slows down your digestion leaving you feeling fuller for longer.
  • Beets are a rich source of betalains which gives the beets the red pigment. They contain anti-inflammatory, antioxidant, and detoxifying properties that have health benefits.
  • The nitric oxide in beets helps to increase blood flow to your organs, muscle contraction, and power which improves your performance.
  • Beets contain folate that helps your body produce red and white blood cells which also helps in the bone development of your baby in pregnant mothers and reduce the risk of birth defects.

Are you now ready to have a deliciously cooked beets meal?

Beets are healthy and nutritious root veggies that you can easily cook without losing all the nutrients in them. The discussed methods give you a variety of ways you can cook beets that are both healthy and appetizing. You can also watch this to learn how to cook your beets.

Why do beets turn black when cooked?

Once you peel the skin the beets come into contact with air which causes oxidation to take place. To minimize this effect peel the beets right before you eat them.

Should I peel beets before cooking?

It can be a bit difficult to peel the skin of beets when the beets are raw. However, once cooked it peels very easily.

What is the nutrition in cooked beets?

Half a cup of boiled beets contains 37 calories, 1 g of protein, no fat content, 14% of minerals required in your body, 5% of vitamin C, and 17% of folate.

Do beets lose their nutrients when you boil them?

To retain most of the nutrients you can steam the beets for 15 minutes or bake them for less than an hour under low temperatures. Cooked beets contain more fiber than beet juice.

Are canned beets as healthy as fresh beets?

Most of the nutrients and fiber found in fresh beets can be found in canned beets. The only difference is the sodium content.

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You’re making it way less good for you.

How to cook food without losing nutrients

As any Popeye fan knows, spinach makes you strong. It’s loaded with vitamins and minerals (including tons of iron!), making it a great addition to your diet—IF you’re cooking it right.

Just because your mom boiled spinach when you were a kid

that doesn’t mean that’s how you should eat it. Not only is that the slimiest and most boring way to eat the veggie (sorry, mom!), boiling spinach also sucks out lots of its good-for-you nutrients.

“Boiling vegetables can cause a loss in water-soluble vitamins,” says Samara Abbot, R.D., so you’re not going to get as much vitamin C and folate as you would if you’d just eaten a raw spinach salad.

However, there are downsides to going raw. “Raw spinach is not considered to be the best calcium source because it also contains oxalic acid, which prevents calcium absorption.” In other words: you get the vitamin C and folate, but not the calcium.

How to cook food without losing nutrients

Thankfully, there are ways to eat the veggie without giving up taste or nutrition. Instead of boiling spinach, Jessica Cording, R.D., suggests steaming or microwaving it so you get more nutritional value in every bite. She likes to keep baby spinach on-hand to add into smoothies, soups, or omelets. She also likes doing a quick sauté with olive oil and onions, which you can eat as a side or add into an egg mixture to make mini frittatas .

One major downside of spinach: It goes bad really, really quickly in the fridge. Thankfully, frozen veggies like spinach have as much nutritional value as the fresh stuff, since they’re preserved right after harvest, says Abbot. Just follow the package instructions for thawing your spinach before you use it and you’re good to go.

If you want some other healthy inspo, try some of these top spinach recipes from Pinterest:

How to cook food without losing nutrients

Sure, you’re eating your five a day servings of fruits and vegetables, but did you know that how you prepare them and how you serve them factor into how much good they do your body?

NPR recently did a story about how to get the most nutrition from your vegetables. As Tanya told you last year, a fat-free diet can actually keep you from getting the most from your food. If you’re eating fat-free dressing on your salads, you aren’t absorbing as many of the phytonutrients that make vegetables so good for you.

According to NPR, Iowa State University researchers fed people salads with and without fat in the dressing and tested their blood before and after eating the salads each morning. “When researchers went back and analyzed the blood samples they realized that people who had eaten fat-free or low-fat dressings didn’t absorb the beneficial carotenoids from the salad. Only when they had eaten the oil-based dressing did they get the nutrients.” (Carotenoids are pigments found in red, yellow and orange veggies, plus dark greens, that become vitamin A in the body. SparkPeople dietitian Becky Hand says they can help prevent cancers, and they have antioxidant properties that protect cells. )

In addition to adding a bit of heart-healthy fat, cutting vegetables into small pieces and chewing them well can also help maximize your absorption of the good stuff they possess. And how you prepare vegetables has an effect, too.

Microwaving has been shown to be one of, if not the, best ways to cook vegetables to retain and release vitamins and minerals. Steaming and sautéing (with minimal fat) also help retain nutritional value, while boiling and pressure cooking are the least effective. Essentially, the longer you cook vegetables, the more they leach out their nutrients.

I use a microwave to reheat my lunch here at work, but I don’t own one and haven’t for much of my adult life. I was happily microwaveless until Christmas 2007, when my parents bought me a new one, despite my complaints. I accidentally set it on fire about a year later while trying to make popcorn in a paper bag. RIP, microwave. (NOTE: When it says use a lunch bag sized bag, use one. Anything larger will catch fire! I digress…)

There has been a backlash against microwaves in recent years, and I will admit that I like being able to say that I don’t own one. It makes me have to stop and think before heating something up, and I don’t ever buy frozen meals because they would take too much time and energy to cook in the oven. (That, and I like to cook and try to eat whole, unprocessed foods.)

But this bit of news proves that microwaves have been somewhat unjustly vilified. It would be nice to be able to cook vegetables quickly and still retain their nutritional value. (I steam mine on the stove or in my rice cooker to multitask.)

My question for you is: How do you cook your vegetables? Do you microwave them? Would you be more likely to start microwaving them now that you know it’s such a good way to prepare them?

(Oh, and if you want to add a bit of heart-healthy fat to veggies, try drizzling on some olive oil, dipping them in hummus or eating them with a bit of low-fat cheese! Yum!)