Proper Preparation Of Vegetables

The first step is to choose a good quality vegetable oil that can withstand high temperatures, since most oils lose their nutritional value or become toxic when heated. The best oil to use is coconut oil, but olive oil also works well.

Did you know that the proper cooking of vegetables is just as important for your health as eating them? Depending on the type of stews, methods, oils and sauces you use, you may end up with either a tasty but nutritious meal or a meal rich in vitamins, minerals and flavors.

In this article you will find the key to preserving the good in them, by properly cooking vegetables.

What kind of oil should I use for proper vegetable cooking?

Both oils should be cold pressed, and organic oils are always recommended. Other oils such as sunflower oil and sesame oil can be used to flavor ready meals. Although these oils are also healthy, they are not very suitable for heating.

What kind of pots should I use for proper vegetable cooking?

Science and research have shown that many pots and utensils can become toxic over time, and can release chemical and dangerous substances that are stored in our system. These can be difficult to remove and can cause great damage.

We recommend using pots and pans made of stainless steel, cast iron, glass, ceramic or titanium. You should avoid aluminum, and above all, pots and pans coated with Teflon, which many studies say contain carcinogens that can do great damage over time.

Steam cooking

When you steam the vegetables, all the wonderful nutrients are retained and the vegetables retain both color and texture. Steam cooking is a very easy way to cook the vegetables, as it does not involve any use of oil.

Frying

One way to cook the vegetables healthy and fast is to fry them in very little oil. Using a wok is even better, since such a pan provides even heat and makes the vegetables crispy and tasty.

Grilled or baked

These two varieties are also very healthy and ensure that the vegetables retain their flavors and nutrients. Grilled or baked also gives the meals a delicious taste.

Marinades

Some vegetables we can eat raw, while others, e.g. broccoli and cauliflower, are so hard that it becomes a little difficult. Making marinades from a mixture of healthy oils, vinegar, sea salt, brown sugar, lime and spices can solve that problem. Leave the vegetables in the marinade for approx. two hours to soften them, making the vegetables easier to eat.

Infusions

You can also make healthy infusions that can improve digestion, by mixing vegetables (such as carrots and beets) with carbonated or regular water and a little salt (one teaspoon of salt per liter of water is recommended). You must store the infusion in a hermetically sealed box for at least two weeks. Once the box is open, you can store in the fridge what you do not drink right away.

Sprouts

The seeds from plants, e.g. broccoli or leeks, can turn into sprouts. You can use sprouts as a garnish in salads, soups, tortillas or other dishes. It is as simple as placing the seeds in a moist place where they can begin to take root, and then in a warm place where the sprouts begin to grow.

All sprouts contain nutrients that are rich in vitamins and minerals. They provide your body with a healthy fuel. And as a bonus, they give your meals a unique and original look.

Flavorings

When preparing food, always use sea salt. Avoid refined salt or table salt, which may lack important minerals.

You can also try different spices to add flavor to the food: Ginger, cumin, dried chili, oregano, fresh basil, dried tomatoes or pepper are perfect flavorings that are also good for digestion.

Use of legumes

If you include legumes in your vegetable dishes, we recommend always using some seaweed and cumin to soften the legumes and facilitate digestion.