Cook veges without losing nutrients

Every food is full of nutrients such as carbohydrates, proteins, fats, vitamins, minerals, and trace elements. Many foods can be eaten raw, while others need to be cooked first. The taste of fresh, perfectly cooked vegetables is one of life's great pleasures - which is just as well, as we all know that vegetables are an essential part of a healthy diet. To get the full nutritional benefit, cook vegetables as lightly as you can.

BOILING
Boiling is fast and easy to control. The secret is to use as little water as possible and avoid overcooking, so all the vitamins and flavour are retained. For vegetables such as broccoli, cut into equal-sized pieces. Add to a pan of boiling water, quickly bring back to the boil, cover, then simmer until the vegetables are just tender. To evenly cook potatoes and other starchy roots, such as carrots, place in cold water and boil them gently to allow the heat to diffuse through the vegetables.

STEAMING
Steaming vegetables is the best way of retaining flavour, colour, and vital nutrients. Just be careful not to overcook them. Use little water, it will give you the same results as boiling or blanching but with much less nutrient loss. So instead of boiling potatoes before mashing them, steam them. Instead of blanching broccoli, green beans, or asparagus, steam them until crisp-tender.

Andriana xx