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Cooking Vegetables

Friday, November 08, 2013

Spanish researchers (granted part of the Veterinary Faculty) studied the “Influence of cooking methods on antioxidant activity of vegetables” in 2009. www.ncbi.nlm.nih.gov/pub

They evaluated boiling, microwaving, pressure-cooking, griddling, frying, and baking on 20 vegetables and found the artichoke was the only vegetable that kept its “high scavenging-lipoperoxyl radical capacity in all the cooking methods”.

The highest losses of antioxidant capacity were observed in
• cauliflower after boiling and microwaving
• peas after boiling
• zucchini after boiling and frying
• Swiss chard and peppers in all methods

Beetroot, green beans, and garlic kept their antioxidant activity after most cooking treatments.

And green beans, celery, and carrots increased their relatively low antioxidant capabilities by cooking except when boiled.

A wonderful “Cooking Vegetables – thumbs up or thumbs down” can be found @ americasfitnesscoach.com

Exception: Keep cauliflower out of the microwave; it loses more than 50% of its antioxidants

Roasting is hit-or-miss.
Best for green beans, eggplant, corn, Swiss chard, and spinach
Good for artichokes, asparagus, broccoli, and peppers
Not good for Brussels sprouts, leeks, cauliflower, peas, zucchini, onions, beans, celery, beets, and garlic
Bad for carrots

Fat (not good for us either) caused a loss of between 5-50% of each vegetable’s nutrients.

Pressure cooking and boiling
Boiling is particularly bad for peas, cauliflower, and zucchini

Good for broccoli and zucchini but you need to toss veggies with a small amount of olive oil to boost nutrient absorption.
“…water is not the cook’s best friend when it comes to preparing vegetables,” per the lead researcher A.M. Jimenez-Monreal.


None of the studies on nutrient levels and cooking techniques included sauteing vegetables over high heat in a little bit of oil, so this is Dave Hubbard’s opinion, but it makes sense. “… the process of sauteing is similar to that of microwaving: cooking your vegetables over high heat in a short amount of time… and the oil in which you’re sauteing them helps your body absorb more of the nutrients.”
Just make sure you pick the right oil www.pccnaturalmarkets.co


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Member Comments About This Blog Post
  • LINDA!
    Very interesting.
    1684 days ago
    Good to know! I usually steam or sauté.
    1684 days ago
    I'm reminiscing about my mother's method of boiling cauliflower to a grey mushy malodorous mess (sorry Mum): yucky yucky stuff and now I know I was totally justified in rejecting it!!
    1684 days ago
    Very interesting... sautéing in a bit of olive oil (one of my faves) looks like it's also good for me. Never did like boiled veggies, but I am sorry steaming is not good either.
    1684 days ago
    Thank you, Thank you, Thank you !!
    1684 days ago
    CRYSTALJEM - Looks like @ minimum commercially freeze dried yogurt has probiotics http://www.swansonvitamins.com/yogo
    er-probiotics-6-pkts and per http://freezedriedyogurt.com/ it looks pretty simple to do @ home.
    According to http://www.kitchenstewardship.com/2
    -storage-option/ you can also dehydrate yogurt, but “you’ll negate the probiotic benefit of yogurt if you get it too hot”.
    (I'll post as a comment on your page, but thought others might be interested in the answer.)

    1684 days ago
    Thank you for answering a question I've had for a long time. I had a feeling that cooking was probably not a great thing in regard to keeping all the good stuff in food good.

    I have another question that I've asked quite a few people and no one, not even a dietician or two have been able to tell me. What happens to the good bacteria in yogurt if it is dehydrated? Are all those probiotics etc still working or are they killed in the dehydration process. Personally, I thought it was a fairly straight forward question but it's apparently stumped everyone else I've asked. Do you have any thoughts or research on that topic?

    Thanks for sharing such useful and interesting information. Good thing I like most of my veggies raw as well as cooked. Namaste. CJ
    1684 days ago
  • PHOENIX1949
    1685 days ago
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