of the vegetables we find that of the addition of butter. Whether they are in a pan or in the oven, seasoning the vegetables with a spoonful of butter adds 100 calories more and 11 grams of fat to the vegetables, which cooked in this way will no longer be so healthy for the heart and arteries. The alternative is to season with a teaspoon of extra virgin olive oil. Even in this case, however, it is necessary to use this fat of vegetable origin in moderation. Frying, for example, is a cooking method that significantly increases the caloric and lipid content of the vegetable dish which, moreover, when exposed to high temperatures lose precious nutrients and minerals.
Did you know that the oil of ...
Coconut oil is great for making some dishes like vegan desserts and sauces, but it is not suitable for cooking vegetables. Coconut oil adds too much saturated fat to the dish. Similarly, sunflower, various seed, peanut and soybean oil should not be used to season vegetables. Nutrition experts recommend always preferring extra virgin olive oil, which is rich in polyenols and antioxidants.
, which helps counteract the effects of sodium, so adding too much salt to raw or cooked vegetables defeats any healthy properties of the sodium balancing mineral, putting cardiovascular health at risk. Opting for aromatic herbs and spices rich in flavor, allows you to add flavor to dishes without using excessive amounts of salt. by DESTRUCTION of the thermolabile molecules and / or by the DISPERSION of many others (especially mineral salts and microelements in general. Many of the water-soluble vitamins, such as vitamin C and the B vitamins, will end up in the water, therefore, unless planning to make soup, it is best to roast, bake, grill or microwave vegetables.
Throwing away the stalks, peels and cooking water is a mistake
At the base of the zero waste kitchen there is the use of almost all food. Vegetables are certainly no exception. In fact, most of the mineral salts and vitamins of the vegetables themselves are concentrated in the stems, peels in cooking water. The advice is not to use only the best parts of the vegetables, but not to throw away the skins, stems and other waste parts, especially if the vegetables are grown at home in the garden, or if they are organic. pumpkin, for example, you can prepare crunchy chips, while with the stalks of broccoli and cauliflower you can prepare soups or creams to add to pasta or rice. In the same way, the cooking water used to prepare boiled or steamed vegetables , is a concentrate of nutrients. An excellent broth to use to prepare velouté, soups, risottos and minestrone.
Steam, the healthiest method
Steam is one of the healthiest cooking techniques that exist, because it allows you to preserve most of the nutrients contained in vegetables. With this method or the vegetable remains crunchy but cooked, it retains its original good flavor, does not require additions rich in fats such as oils or butter, and is ideal for those who follow a healthy and balanced diet.
grilled, for example, can form heterocyclic amines [chemicals linked to an increased risk of cancer. This does not happen with vegetables, which however can trigger the formation of other carcinogens such as benzopyrene. One way to avoid this dangerous mistake in cooking eggplant, potatoes, courgettes, tomatoes and peppers, vegetables that you usually cook on the grill, is to use indirect heat. The less intense heat you get when placing objects further away from the flame. Cooking vegetables for less time is also a healthier way to cook vegetables. It should always be remembered that the systematic use of cooking methods such as: grilling, grilling and frying, can be highly harmful by virtue of its carcinogenic potential.
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