Steam, roast, microwave, sauté, braise. There are so many different delicious ways to prepare your vegetables to make them delicious and dinner-worthy. And with so many different cooking methods, it can be hard to pick the one that’s right. Or you might be tempted to think that they’re all created equal, right? Wrong. It turns out that some cooking methods are better than others for bringing out the nutrients in some veggies—and reducing the loss of others.
For starters, remember this important rule: Except for pulses, never boil your veggies. “Nutrients tend to leach into the water when vegetables are boiled. As long as you don’t boil them, you’ll save the most nutrients,” says nutritionist Lindsey Pine, R.D. Plus, boiling can suck out flavor, too—anyone ever eat boiled spinach or Brussels sprouts? Yuck. So unless you’re making soup, skip it. (Get nutrient-rich soup recipes with Women's Health's Big Book of Smoothies and Soups.)
Across the board, steaming retains the most nutrients. That’s because all veggies contain folate and vitamin C—which don’t like heat—so they “tend to keep most nutrients when cooked quickly and not in water,” Pine says.And don’t discount zapping your veggies, either. “Microwaving has been shown to maintain some of the most nutrients because the cooking times are generally shorter and because very little water, if any, is used,” explains Pine.
But beyond the basics, here’s the down-low on the healthiest way to cook a variety of everyday vegetables. You’ll be surprised at what a difference it will make in your meal preparations!
Red, orange, yellow and (some) green veggies
What they are: carrots, bell peppers, sweet potatoes, pumpkin, butternut squash, tomatoes
How to cook them: These colorful veggies are one of the best sources of carotenoids. This powerful antioxidant is vital for eye health—and it stands up well to cooking in high heat. “Cartenoids actually become more absorbable in our bodies when heated,” explains Pine. Another reason to turn up the heat: You don’t get the benefit of lycopene, a cancer-fighting antioxidant in tomatoes, unless they’re cooked, says culinary nutrition expertJessica Levinson, R.D.N., C.D.N.
Sauté veggies over medium-high heat until tender (cooking times vary by veggie; keep an eye on them to be sure they don’t burn and reduce to medium if necessary). Or roast in the oven—which may be an even better option. “With roasting you can use less oil than with sautéing, which saves you calories,” says Pine. “It also helps bring out the sweetness in veggies and makes them more palatable.” She suggests cooking at 400 to 425 degrees F; tomatoes and bell peppers take around 15 minutes, while root veggies like carrots and potatoes take 20 to 25 minutes.
With either method, toss the veggies in an oil that won’t break down at high temperatures, like algae, soybean, peanut, and sesame oils. Cooking in fat also helps increase the absorption of not only carotenoids but fat-soluble vitamins like A, E, K and D. Bonus: Vegetable oils are also high in monounsaturated fats—the heart-healthy kind that reduces inflammation, improves blood cholesterol levels, and offers essential fatty acids and vitamin E.
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Love your tomatoes raw? Don’t stress. “All veggies have some nutrients that are lost to heat and nutrients that are more absorbable with heat,” explains Pine. “The most nutritious way to eat and cook veggies is to just eat them, period. Getting a mixture of raw and cooked will give you the best range of nutrients and keep your taste buds engaged.”
Leafy green veggies
What they are: kale, spinach, mustard greens, collard greens, Swiss chard
How to cook them:Raw, leafy greens contain oxalic acid, an organic compound which prevents your body from absorbing the healthy calcium and iron they serve, explains Levinson. Cooking, however, breaks down oxalic acid so your body can benefit from these nutrients. That said, leafy greens are one of the best sources of water-soluble B vitamins (like folate) along with vitamin C—and those nutrients don’t do well in high heat. Your best bet: steaming. Place chopped greens in a steamer over boiling water and allow to wilt for seven to 10 minutes. Finish with sautéed garlic (see below) and a flavorful drizzle of extra virgin olive oil or walnut oil for help in absorbing fat soluble carotenoids and vitamins A, E and K, suggests Pine.
Leafy greens are also full of heat-loving carotenoids, so you can also give them a quick sauté over medium-high heat (about three minutes, until they wilt) to bring those out. Or you can toss spinach into tomato sauce, suggests Levinson, since tomatoes are a good source of vitamin C—which helps your body better absorb the iron in leafy greens.
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Purple veggies
What they are:red cabbage, beets, eggplant, red onion
How to cook them: “Purple veggies contain phytochemicals called anthocyanins that are anti-inflammatory and may lower the risk for heart disease and cancer,” says Pine. Definitely avoid boiling, since their color and vitamins leach into water when boiled. While steaming will reduce nutrient loss, roasting and stir-frying is totally fine, too. Just don’t peel your eggplant—as with most veggies, most of the phytonutrients and a lot of fiber are in the skin.
Here's how to dice an onion:
Levinson also suggestsbraising cabbage. “Even though the skin leaches, it’s into the sauce you serve it with, so you still get the health benefits. Plus, braising adds sweetness and makes it more flavorful,” she says.
Cruciferous veggies
What they are:broccoli, Brussels sprouts, cauliflower
How to cook them:“Cruciferous veggies have sulfurophane and indole, potent compounds that may protect against some cancers,” explains Pine. “Unfortunately, heat inhibits sulfurophane, while indole thrives with heat.” She suggests steaming cruciferous veggies to lose the least amount of heat-sensitive nutrients like sulfurophane while boosting the benefits of indole. Dress with a tablespoon of oil to help your body absorb the veggies’ fat-soluble vitamins.
Another option: Blanching, which, though it involves boiling water, is not considered boiling them and does not leech veggies of their nutrients, explains Levinson. Bring a pot of water to boil, then drop in your veggies in for 30 seconds to one minute, depending on whether you like your veggies softer or crunchier. Immediately transfer to an ice bath to stop cooking. “This make veggies a lot brighter in color and tastier,” she says. Levinson adds that she loves roasting broccoli because it tastes great—even if it takes away slightly from the nutritional benefits. “Whatever way you cook, if it’s going to help you eat them, it’s better than not eating them at all,” she says.
Pulses
What they are: dried beans, chickpeas, lentils, dried peas
How to cook them:Dried beans, chickpeas, and lentils are an excellent source of plant-based protein. But for most of us, they also mean gassiness. Whomp-whomp. But there is something you can do. “To minimize the gas-producing qualities, increase nutrient bioavailability”—i.e., how well your body is likely able to process and use nutrients like iron—“and reduce cooking time, by soaking beans in water overnight, or at least eight hours,” says Pine. When you’re ready to cook, place your pulses in a pot and cover with water. Bring water to a boil, then quickly reduce to a gentle simmer so they stay firm and intact. Some varieties (like pinto and black beans) can take an hour or more to cook this way—but a pressure cooker can cut the cooking time significantly. Toss in herbs like garlic, thyme, and rosemary to add flavor without extra salt.
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Garlic
How to cook it:Garlic cloves contain allicin, a sulfur-containing compound with cardiovascular benefits that only comes out when you crush, mash, or finely chop it. Do so 10 minutes before you cook to allow the compounds to come out, says Levinson. “To retain the most nutrients possible in the garlic, add towards the end of cooking,” says Pine.
Colleen de Bellefonds
Colleen de Bellefonds is an American freelance journalist living in Paris, France, with her husband and dog, Mochi. She loves running, yoga, and wine, and is very particular about her baguettes.
