Methods of Cooking

VEGETABLE DISHES
 METHODS OF COOKING
VEGETABLE DISHES

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, and as soon as possible after
buying them, as this helps to retain not only the flavour, but also the
valuable nutrients.
 BOILING
Boiling allows you to season the vegetables
as they cook (use 1 tablespoon table salt per
4 quarts water). However, it's easy to
overcook vegetables when boiling, and this
method washes away flavor. Boiled
vegetables need further embellishment,
such as a compound butter or vinaigrette.
Examples of vegetables that you can cook
through boiling are nonporous green
vegetables, such as green beans or snap
peas.
 STEAMING
Steaming washes away less flavor than boiling and
leaves vegetables crisper. Steaming vegetables is
the best way of retaining flavour, colour and vital
nutrients. Just be careful not to overcook them as
this will make them limp and tasteless. Doesn't
allow for seasoning vegetables and only works with
small batches (1 pound or less). Try with porous or
delicate vegetables such as asparagus, broccoli,
and cauliflower.
 SAUTÉING
Sautéing allows for the addition of everything from garlic to
herbs but requires constant attention and a nonstick pan. Try
with peas and zucchini.
 Pan-roasting caramelizes natural sugars in vegetables and
promotes browning. Doesn't work if the pan is overloaded, and
most recipes rely on tight-fitting lid to capture steam and help
cook vegetables through. You can use this method to cook
asparagus and broccoli.

PAN-ROASTING
ROASTING
Roasting concentrates flavors by driving off
excess moisture and makes vegetables
crisp. Roasting works by intensifying
flavours and causing natural sugars to
caramelise, creating a crisp outer coating
and a tender centre. Requires at least 30
minutes (including time to heat the oven).
This method is suitable with asparagus,
carrots, cauliflower, green beans, and
zucchini.
 BROILING
Broiling browns vegetables quickly and deeply.
Broilers require constant attention; keep food at
least 4 inches from the heating element to prevent
flare-ups. You can try this method with asparagus
and zucchini.
 PRESERVING
NUTRIENTS OF
VEGETABLES
 PRESERVING NUTRIENTS
OF VEGETABLES

1 | Steam your vegetables: steaming is one of the best methods to preserve

the nutrients and flavour of your vegetables. Invest in a simple steamer or try
cooking your vegetables with minimal water over very low heat until just cooked.

2 | Avoid boiling: boiling is perhaps the most popular method used to cook
vegetables. However, it is the least effective method for preserving nutrients,
especially vitamin C. If you boil your vegetables, use the least amount of water
possible and do not throw away the cooking liquid. Drink it, or use it in stocks or
sauces so that you do not lose the nutrients.
 PRESERVING NUTRIENTS
OF VEGETABLES
3 | Cook at low temperatures: cooking at low temperatures over long periods
can help to preserve vitamins in your food. Try to avoid burning or charring your
foods as this can create harmful compounds with carcinogenic properties.

4 | Eat fresh, raw foods: If you don’t heat your food, you are more likely to retain
the majority of the nutrients in your vegetables. Raw foods are also rich in
enzymes that nourish your body. When you eat raw foods, try to eat them in their
freshest state as the longer you leave them, the more they lose moisture and
vitamins and then deteriorate.
 PRESERVING NUTRIENTS
OF VEGETABLES
5 | Soak and sprout your legumes before consuming: Legumes can be
excellent sources of certain minerals and vitamins if you soak and sprout them
before consumption. Beans often contain phytates or phytic acid that bind to
minerals and make them unavailable for our bodies to absorb. Soaking and sprout
reduces the concentration of these phytates and makes the minerals available for
your body to absorb.

6 | Prepare your fruits and vegetables yourself: Avoid buying fruits and vegetables
that have been precut and packaged as such products may have lost some
nutrients. Cook vegetables like potatoes with their skin on as most of the
nutrients are located just beneath the skin. Cooking with the skin on allows the
nutrients to move from just under the skin into the flesh.
 PRESERVING NUTRIENTS
OF VEGETABLES
7 | Freeze vegetables when they are fresh: Vegetables contain the highest
quantities of nutrients when they are fresh. The older they get, the more nutrient-
depleted they become. If you buy more vegetables than you need, consider
freezing them as soon as possible after purchase to preserve the nutrients.

8 | Fry with care: Select the oils you choose to fry with carefully. Choose
saturated fats such as coconut oil and ghee that are stable at high temperatures.
Vegetable oils (corn, sunflower) are more likely to form toxic aldehyde compounds
that are harmful to health.

9 | Avoid reheating your food multiple times as it destroys the nutrients in

them.
THAT WOULD BE ALL FOR THE METHODS
OF COOKING VEGETABLE DISHES AND
TIPS ON HOW TO PRESERVE NUTRIENT
OF VEGETABLES