The best ways to cook veggies

Natural Health, Dec, 2007 by Erin Gifford

[ILLUSTRATION OMITTED]

HOW YOU PREPARE VEGETABLES may be as important as which ones you eat. "Some vitamins and minerals can be sensitive to heat from cooking," says George Mateljan, author of The World's Healthiest Foods (GMF Publishing, 2007). To keep produce as nutrient-dense as possible, Mateljan suggests the following techniques. (He doesn't recommend microwaving--he feels more research is needed to know how R affects nutrient levels.)

* Carrots: Steam A 2000 study in the Journal of Agriculture and Food Chemistry found that cooked carrots have higher antioxidant levels than raw carrots. Steaming them for five minutes or less will provide you with an abundance of vision-protecting vitamin A and beta-carotene.

* Cauliflower: Saute Try Mateljan's low-fat take on sauteing: Cook the florets in vegetable or chicken broth for up to five minutes.

* Broccoli: Steam A 2003 study in the Journal of the Science of Food and Agriculture found that steaming broccoli is the best way to preserve the antioxidants that protect against heart disease and cancer. Steam broccoli for five minutes or less.

* Spinach: Boil Rich in calcium and vitamin K, spinach is one of three veggies, along with Swiss chard and beet greens, that is best boiled. Doing so helps release oxalic acid, a substance that makes foods taste bitter and may interfere with your body's ability to absorb some nutrients. Boil spinach uncovered for one minute.

* Green Beans: Steam Keep green beans colorful and antioxidant-rich by steaming them for up to five minutes. Riboflavin (vitamin B2), which helps your body produce energy, is light-sensitive, so cover the pot when steaming.