Steaming, Boiling, Or Frying: What's The Healthiest Way To Cook Veggies?

There are many ways to cook vegetables, but which method is the healthiest? The answer depends on several factors, including the type of vegetable, the nutrients it contains, and personal preferences for taste and texture. While some vegetables are more nutritious when eaten raw, others may require cooking to release certain nutrients or improve digestibility. Let's explore the various cooking methods and their effects on vegetable nutrition to determine the healthiest approach.

Boiling vegetables

Boiling is a simple and convenient way to prepare vegetables, offering several health benefits. It is also one of the quickest and easiest methods, making it a great choice for busy cooks. Here are some key advantages of boiling vegetables:

Nutrient Retention and Accessibility

Improved Food Safety

Boiling effectively eliminates harmful germs and bacteria from vegetables, making them safer to consume than raw vegetables. This is especially beneficial for vegetables like spinach, which may harbour germs that can cause illness.

Easier Digestion

Boiled vegetables are softer and easier to digest, reducing the need for excessive stomach acid production. This not only prevents acidity and stomach aches but also makes them ideal for babies starting solid foods and individuals with stomach inflammation.

Enhanced Antioxidant Content

Boiling has been shown to increase the antioxidant content in vegetables. Antioxidants are crucial for defending our bodies against harmful free radicals, which can accelerate ageing and promote cancer cell growth.

Weight Loss and Heart Health

Boiled vegetables are low in calories and high in dietary fibre, making them excellent for weight loss. They are also rich in nutrients, including vitamins and minerals, which contribute to overall health and help lower the risk of long-term chronic conditions like cardiovascular disease.

Kidney Stone Prevention

Consuming boiled vegetables can help remove oxalates from the body, a compound that contributes to the formation of kidney stones.

Time-Saving and Versatile

Boiling is a hands-off cooking method, allowing you to prepare multiple dishes simultaneously. It also opens up a variety of culinary possibilities, as boiled vegetables can be mashed, spiced, or added to various dishes.

Tips for Boiling Vegetables:

• Use lightly salted water and bring it to a boil.
• Boil vegetables like corn, peas, and beans first, followed by root vegetables like carrots, potatoes, and turnips.
• Keep the cooking time between 5-10 minutes, depending on whether the saucepan is covered or uncovered.

Steaming vegetables

Steaming is one of the best ways to cook vegetables if you want to preserve their nutritional content. This is because, unlike boiling, the food doesn't come into direct contact with water, meaning that water-soluble vitamins like vitamin C are retained to a larger degree.

According to a September 2013 study in Nutrition & Food Science, steaming is the best cooking method for preserving vitamin C in vegetables. Steaming also ensures better preservation of glucosinolates, which are associated with having antioxidant effects and are found in broccoli, Brussels sprouts, cauliflower and cabbage.

To steam vegetables, place them in a steamer basket or colander over simmering water. The water should not touch the surface of the basket or colander. Bring the water to a boil, add the vegetables, cover, and reduce the heat to medium. Start checking the vegetables after a few minutes. Tender vegetables, like broccoli and asparagus, will cook in just a few minutes. Harder vegetables, like carrots and potatoes, will take longer. Smaller pieces will also cook more quickly than larger pieces. The vegetables are done when you can easily pierce them with a knife. Most vegetables will be bright and vibrant in colour when ready. Stop steaming when the vegetables still have a bit of crunch to them, as they will finish cooking in the residual heat.

You can steam almost any vegetable, including:

• Spinach and arugula
• Broccoli, cauliflower, and green beans
• Carrots, potatoes, turnips, and squash
• Kale and collards
• Asparagus
• Brussels sprouts
• Cabbage
• Baby potatoes
• Sweet potatoes

Microwaving vegetables

Microwaving is similar to steaming vegetables, which is considered one of the best ways to cook them. Steaming preserves the vitamin C in vegetables, and microwaving can also preserve nutrients like vitamin C and some phytochemicals in vegetables compared to other cooking methods. This is because microwaving cooks food relatively quickly, and shorter cooking times help preserve nutrients.

In fact, one study showed that microwaving spinach and carrots allowed the vegetables to retain more than 90% of their vitamin C content. This is because the vegetables had limited contact with water and were cooked at lower temperatures. There is also evidence to suggest that microwaving some vegetables, including spinach and chard, helps to retain vitamin K, which is required for blood clotting and helping wounds heal.

To microwave vegetables, place them in a microwave-safe dish and add a small amount of liquid. Cover the dish and cook the vegetables for a short amount of time, stirring or turning them over halfway through cooking to ensure even cooking. The exact cooking time will depend on the power of your microwave and the type and amount of vegetables you are cooking, but it is generally a quick process.

It is important to note that while microwaving does not destroy as many nutrients as other cooking methods, some nutrient loss is inevitable whenever you cook vegetables. Additionally, microwaving may not be the best method for achieving a crispy or browned texture, as it can sometimes make vegetables soggy. However, it is a convenient and healthy option that can help you incorporate more vegetables into your diet.

Roasting vegetables

When roasting vegetables, it is important to use a suitable oil with a high smoke point, such as grapeseed, lighter olive oils, or refined oils. Coconut oil and ghee also tend to have higher smoke points. The ideal temperature for roasting vegetables is around 400°F, although this can be adjusted to suit your preferences. It is also important to ensure that the vegetables are not overcrowded on the baking sheet, as this will cause them to steam instead of roast. Aim for a single layer of vegetables with a little space between them.

The roasting time will depend on the type of vegetable. Softer vegetables, such as green beans and cauliflower, will cook faster (around 10 to 20 minutes), while harder vegetables like potatoes will take longer (30 minutes or more). Keep in mind that smaller pieces will cook more quickly than larger pieces. Check the vegetables regularly and continue roasting until they are tender and show some charred bits. Those charred bits are what make roasted vegetables so tasty!

You can roast just one type of vegetable or mix different varieties together. If you're roasting multiple vegetables with different cooking times, you can roast them individually on separate trays and then combine them after, or pair "vegetable friends" that have similar cooking times, such as cauliflower and broccoli or butternut squash and potatoes. You can also add different vegetables to the baking sheet in stages, starting with the hardest, longest-cooking ones first and then adding the softer, quicker-cooking vegetables later.

In terms of preparation, cutting your vegetables into bite-sized or uniform pieces is generally recommended. This ensures even cooking and allows for better coating with oil. Speaking of oil, it's important not to skimp on it. Use enough oil to give the vegetables a slick, glossy coating. Not only does the oil help the vegetables cook more evenly and crisp up, but it also adds a rich flavour.

So, if you're looking for a delicious and nutritious way to prepare your vegetables, roasting is definitely a great option! Just remember to use the right oil, control the temperature, and give your vegetables some space to roast properly. Enjoy!

Sautéing vegetables

Sautéing is a great way to prepare vegetables as it's quick, healthy and colourful. It's also a good way to empty the fridge to avoid wasting produce.

Sautéing involves cooking in a shallow pan using high heat with a small amount of oil. It's important to be aware of how much oil is being consumed, as it increases the calorie count. However, adding a little bit of cooking oil to the pan will prevent the vegetables from sticking. Oils with a high smoke point, such as canola oil, peanut oil and regular olive oil, work best.

To sauté vegetables, first cut them into uniform bite-sized pieces. If sautéing more than one type of vegetable, cut them into smaller pieces so they cook at similar rates. Heat oil or butter in a wok or large skillet over medium to medium-high heat. When hot, add the vegetables in small batches and cook, stirring occasionally, until they are tender and slightly darker in colour. Don't overcrowd the pan. You can cover the bottom, but you don't want more than one layer of vegetables. If you have too many vegetables to fit in the pan without overcrowding, cook them in two or more batches.

Vegetables with longer sauté times include carrots, onions and potatoes. Vegetables with medium sauté times include broccoli, cauliflower and bell peppers. Vegetables with short sauté times include mushrooms, tomatoes and leafy greens.

Season the vegetables as desired. Salt, pepper and garlic are always a good option. You can also add your favourite seasonings to match the flavour of your meal. For example, some taco seasoning and lime juice can liven up sautéed veggies for a Mexican-inspired feast.

Sautéing is a good way to preserve the nutritional content of vegetables. However, it's important not to overcook them.

Frequently asked questions