Best Ways to Cook Vegetables
False
WebMD Feature
By Peter Jaret
Reviewed By Kathleen M. Zelman, MPH, RD, LD
Nutrition experts may quibble over some things. But there’s one piece of advice they all agree on: Eat your vegetables.
Vegetables are among the healthiest foods. They’re brimming with vitamins, minerals, and other substances our bodies need for optimum performance and robust immunity. The more vegetables people eat on a regular basis, research shows, the lower their risk of many chronic diseases, including heart disease, type 2 diabetes, and some forms of cancer.
Why do so many Americans fall short on even the minimum recommended numbers of servings? One reason may be that preparing and cooking vegetables can seem complicated and intimidating.
It doesn’t need to be, says Amy Myrdal Miller, RD, a dietitian at the Culinary Institute of America at Greystone. “These days, convenience foods such as pre-washed greens and frozen vegetables like spinach and corn make preparation a lot easier.”
As for cooking vegetables, any technique is great, expect for deep frying of course. “I think most nutritionists would agree that any way you cook vegetables is fine, as long you eat plenty of them,” says Jeannie Gazzaniga-Moloo, RD, a national spokesperson for the American Dietetic Association and instructor at California State University, Sacramento.
By experimenting with a variety of techniques, you’ll find fresh ways to entice everyone in the family to come back for seconds.
The word sauté comes from the French verb meaning “to jump.” It refers to the way foods added to a hot, lightly-oiled pan tend to jump. Sautéing is a quick and easy way to cook vegetables with relatively little oil. Sautéed vegetables retain their vitamins and minerals, as well as taste and color. This method is best suited for tender vegetables, such as asparagus, baby artichokes, snow peas, sweet peppers, onions, and mushrooms.
Kitchen Tip: Cut vegetables into bite-sized pieces so they can cook all the way through quickly. Heat the pan first over relatively high heat. Add oil. Wait until the oil begins to shimmer before adding the vegetables. Cooking time depends on the desired tenderness.
Next Article:
Skip to Article Content- Guide to a Healthy Kitchen
- Healthy Recipe Makeovers Give your favorite comfort foods a healthy makeover.
- Better Brown-Bag Lunches Try these healthy, easy lunches and snacks for work or school.
- Surprise! How to Feed a Crowd Unexpected guests? Here's how to throw together a nutritious meal in a flash.
- How to Whip Up Simple Meals No time to shop? You can usually turn out a delicious meal from what's on hand.
- Healthy Fish Recipes These sizzling seafood recipes will please nearly everyone.
- 10 Tips for Fast, Healthy Meals These quick and easy recipes require very little time in the kitchen.
- Best Food, Worst Food in Pantry Beware of canned soup filled with salt. You have far better foods in stock.
- Best Ways to Cook Vegetables Discover a whole new way to eat vegetables with these tasty techniques.
- Whole Grains With Great Taste They're good for you, and now you can find out how to make them taste great.
- Great Grains You Don't Know Quinoa, buckwheat, amaranth, and more: Unusual grains make a comeback.
- 10 Nutrients You May Be Missing Are you getting enough of these 10 key vitamins and nutrients for health?
- High-Fiber Feasts Find out how to get more whole grains into your family.
- Best Leafy Greens Our expert ranks and rates the best leafy greens for health.
- Dairy Myths and Truths Get the plain truth about the benefits and risks of dairy foods.
- How Much Protein Do You Need? Do you get enough protein? Do you get the best types?
- All About Omega Fatty Acids Omega-3 and omega-6 offer proven health benefits.
- The Truth About Gluten Behind the claims and counterclaims about gluten.
- 12 Staples for Every Pantry Make sure you have these culinary work horses in your pantry.
False
Best Ways to Cook Vegetables
WebMD Feature
By Peter Jaret
Reviewed By Kathleen M. Zelman, MPH, RD, LD
Nutrition experts may quibble over some things. But there’s one piece of advice they all agree on: Eat your vegetables.
Vegetables are among the healthiest foods. They’re brimming with vitamins, minerals, and other substances our bodies need for optimum performance and robust immunity. The more vegetables people eat on a regular basis, research shows, the lower their risk of many chronic diseases, including heart disease, type 2 diabetes, and some forms of cancer.
Why do so many Americans fall short on even the minimum recommended numbers of servings? One reason may be that preparing and cooking vegetables can seem complicated and intimidating.
It doesn’t need to be, says Amy Myrdal Miller, RD, a dietitian at the Culinary Institute of America at Greystone. “These days, convenience foods such as pre-washed greens and frozen vegetables like spinach and corn make preparation a lot easier.”
As for cooking vegetables, any technique is great, expect for deep frying of course. “I think most nutritionists would agree that any way you cook vegetables is fine, as long you eat plenty of them,” says Jeannie Gazzaniga-Moloo, RD, a national spokesperson for the American Dietetic Association and instructor at California State University, Sacramento.
By experimenting with a variety of techniques, you’ll find fresh ways to entice everyone in the family to come back for seconds.
Sautéing Vegetables
The word sauté comes from the French verb meaning “to jump.” It refers to the way foods added to a hot, lightly-oiled pan tend to jump. Sautéing is a quick and easy way to cook vegetables with relatively little oil. Sautéed vegetables retain their vitamins and minerals, as well as taste and color. This method is best suited for tender vegetables, such as asparagus, baby artichokes, snow peas, sweet peppers, onions, and mushrooms.
Kitchen Tip: Cut vegetables into bite-sized pieces so they can cook all the way through quickly. Heat the pan first over relatively high heat. Add oil. Wait until the oil begins to shimmer before adding the vegetables. Cooking time depends on the desired tenderness.