Tip:
Highlight text to annotate it
X
IN THIS MORNING'S HEALTHIER ME
...
WHETHER YOU LIKE VEGETABLES OR
NOT, THERE'S ONE THING YOU
KNOW FOR SURE: VEGGIES ARE
REALLY GOOD FOR YOU.
MARY MOLONEY DISCUSSES WAYS TO
MAKE THEM EVEN MORE
NUTRITIOUS.
PREPARING VEGETABLES --
RATHER THAN EATING THEM RAW --
CAN MAXIMIZE THEIR HEALTH
BENEFITS!
THE PROCESS OF COOKING BREAKS
DOWN TOUGH OUTER LAYERS AND CELL
STRUCTURES ON MANY VEGETABLES,
MAKING IT EASIER FOR YOUR BODY
TO ABSORB THE NUTRIENTS. SO WHAT
ARE SOME OF THE
BEST WAYS TO PREPARE VEGGIES?
STEAM, DON'T BOIL
STEAMING IS A GREAT WAY TO
PREPARE VEGETABLES
BECAUSE IT KEEPS COOKING TIME,
TEMPERATURE, AND AMOUNT OF
LIQUID TO A MINIMUM. BOILING
VEGETABLES
CAUSES WATER- SOLUBLE VITAMINS
TO LEACH INTO THE WATER,
EFFECTIVELY WASTING THEM. WHEN
IN DOUBT, MICROWAVE
MICROWAVING USES LITTLE TO NO
WATER AND HEATS VEGGIES
QUICKLY FROM WITHIN, PRESERVING
NUTRIENTS LIKE
VITAMIN C.
AN EXCEPTION TO THIS RULE IS
CAULIFLOWER.
MICROWAVING CAULIFLOWER
CAUSES A HIGH LOSS OF NUTRIENTS,
ACCORDING TO A
2009 STUDY.
SAUTE, DON'T FRY
DURING DEEP-FAT FRYING... FAT
PENETRATES THE FOOD AND
DEHYDRATES VEGETABLES. SAUTEING
MAXIMIZES
FLAVOR... ANDANOTHER STUDY SHOWS
THAT SAUTEING
WITH OLIVE OIL INCREASES
ABSORPTION OF PHYTONUTRIENTS
LIKE PHENOLS AND CAROTENES.
'GRIDDLING,' BAKING AND
ROASTING
CONTRARY TO GRILLING,
"GRIDDLING" USES A PAN WITH
RAISED EDGES AND IS NORMALLY
DONE ON THE STOVE OR IN THE
OVEN.
VEGGIES GRIDDLED WITH A
TINY BIT OF OLIVE OIL CAN
DEVELOP
INTENSE FLAVOR AND BE QUITE
HEALTHY.
BAKING AND ROASTING ARE
HIT-OR-MISS, HEALTH-WISE, AND
DEPEND ON THE VEGETABLE.
FOR TODAY'S HEALTH MINUTE, I'M
MARY MOLONEY.
A BIG DAY FOR EQUALITY IN THE