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There is a popular – but unhelpful – belief that, when it comes to vegetables, less cooking means more nutrients. According to that theory, raw is obviously the best, and steamed comes in as a close second. But the truth is a bit more complicated than that.
Yes, intense or extended heat exposure can sometimes degrade nutrients in our foods… but it can also make them easier to absorb. And with some foods, like carrots, sweet potatoes, tomatoes, and pumpkin, it can actually increase the availability of antioxidants, betacarotene, carotenoids, etc.
Additionally, good cooking oils not only add flavor, but they also help our bodies absorb more of the fat-soluble vitamins from vegetables, like asparagus, bell peppers, broccoli, greens, mushrooms, onions, and squash.
But the most important thing to keep in mind is that the most nutritious veggies are the ones we actually eat.
Someone once told me that the best thing about dieting was that the food didn’t taste good, so reducing their intake was easier. And it makes sense that if something isn’t appetizing, we aren’t going to be tempted to overeat. But it can also mean that we just end up eating less rather than eating well.
A better approach is to focus on flavor. Add a tablespoon or olive or avocado oil. (Some seed oils may not be as healthy.) Use fresh garlic, ginger, or peppers for seasoning. Experiment with high quality spices. Finish with herbs and a splash of citrus.
Veggies that taste good get eaten. And those are the only ones that count. I regularly make vegetarian meals that are incredibly satisfying. The secret is making sure they are yummy!
Eat your veggies!
xoxo,
Brooke
