Healthy tips

Posted Thursday, November 27th, 2014. Filed Under My Daily Dose

Tips on how to prepare veggies in the ideal way to ensure you are not missing out on nutrients.

Cooked Veggie
Best: Microwaved
* Properly cooking vegetables in the microwave can go a long way toward reducing nutrient loss.
* Microwaving limits the need for heat and water, both which can cause vegetables to lose nutrients.
* Spanish researchers discovered microwaving ranked higher than boiling when it came to preserving antioxidants.

Place veggies in a glass container with one to two tablespoons of water, and microwave on high until they are crisp and bright in colour.

Best: Raw
* The problem when you boil Kale is that you lose 89% of its vitamin C and its polyphenols (a compound that may lessen your risk of disease) were reduced by more than half .
* If Kale is too tough to eat one suggestion is to massage the leaves with avocado or olive oil.

Best: Roasted
* Cooking cashews at around 265 degrees for 35 minutes produces nuts that are not only tastier, but also have a higher antioxidant level than their uncooked counterparts, according to research.
* Roasting helps in two ways:
1. It may free nutrients that are bound together in the raw nut
2. It may cause a chemical reaction responsible for increasing antioxidant activity

Best: Simmered
* A 2013 study found that tomato paste had more than double the lycopene (a chemical that may help fight heart disease and cancer) of raw tomatoes

Sweet Potatoes
Best: Dried
A recent study looked at where the spuds fell on the glycemic index (GI), which measures how food affects your blood sugar (the lower the number, the better)
* Sweet potatoes that had been dehydrated (a method that turns taters into chips) had a GI score of 41, better than when they were steamed (63), baked (64), or microwaved (66).
* You can buy a dehydrator online for $40 – once dried add salt for flavor.

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