How To Cook Vegetables Correctly?
Did you know that the way you cook your vegetables is as important as the way you eat these foods?
Depending on the container we use, the type of preparation, the oil or the spices, we can prepare a dish that is just nutritious or a dish that is rich in vitamins and minerals and has an excellent taste.
In this article, we’ll give you some tips to unleash the full potential of vegetables without complications, just following a few simple steps.
Which oil to use?
The first step is to choose a quality vegetable oil that allows us to cook at high temperatures, since most of them lose their properties and even some become toxic.
The most suitable oils are coconut oil first and olive oil second.
Both should be cold first pressure and even better if they are organic.
The other oils that exist on the market, such as sunflower or sesame, which are also very healthy, do not accept heat. So, set them aside to season already cooked dishes.
Which container to use?
Over time, it has been shown through research that many containers and kitchen utensils can be toxic in the long term, as they give off substances that accumulate in our bodies in the form of toxins.
These toxins, in turn, are very difficult to eliminate and can end up causing illness.
We recommend using stainless steel, cast iron, glass, ceramic or titanium pans and pans – preferably.
Avoid, on the other hand, aluminum and, especially, teflon, which according to many studies can be carcinogenic in the long term.
on steam
If we steam the vegetables, we prevent all the properties from being lost in the cooking water. Also, colors and textures stay better.
It is a very quick way to cook, as it avoids the use of excess oils.
Sauteed
A healthy and quick way to cook vegetables is to sauté them with a little oil in a skillet.
You can also use a wok-type frying pan from oriental cuisine, as it allows you to keep the heat in the pan very well. Thus, the vegetables are crunchy and retain all their flavor.
In the oven or grilled
These two alternatives are also very healthy and allow vegetables to retain their flavor and properties well. In addition, the grill will also have a delicious smoky flavor.
kneaded
Some vegetables that we could eat raw but that are too hard, such as kale or broccoli, can be mashed with a mixture of oil, vinegar, sea salt, black sugar, lemon and spices.
Leave them to rest for at least two hours to soften them and, in this way, they can be consumed. Also, digestion will be much better.
Fermented
We can also prepare fermented vegetables to improve our intestinal function.
To do this, put the vegetables (cabbage, carrots, beets, etc.) preserved in water and salt (one spoon of sea salt in half a liter of water).
Leave in an airtight glass jar for at least two weeks. Afterwards, go on consuming and keeping in the fridge.
Sprouted
The seeds of some vegetables such as broccoli or leeks, for example, can be germinated to be consumed as a garnish, in salads, soups, omelets, etc.
Simply place the seeds in moisture, but without water, preventing them from rotting and keeping them at a hot temperature until the root starts to sprout.
All sprouts are highly nutritious and rich in vitamins and minerals and bring a lot of vitality to our body. They also add an original touch to our dishes.
the seasonings
To cook vegetables, always use sea salt and avoid refined or table salt, which is very low in minerals.
You can also play with seasonings to make the vegetables more flavorful: ginger, cumin, smoked peppers, oregano, fresh basil, sun-dried tomatoes or pepper are excellent options that will also help ease digestion.
When there are vegetables
If we are going to cook the vegetables together with vegetables, we recommend adding a little kombu seaweed and cumin to the stew to better soften the vegetables and facilitate digestion.
