Gaining optimal benefit from vegetables

Gaining optimal benefit from vegetables, you can't left that point if you on a diet program. you  can eat healthy fresh vegetables without cooking to gain the optimal benefit. However, sometimes washing vegetables is not enough to kill bacteria and germs in the vegetables .

After all not everyone able to eat raw vegetables. Each people has different immune responses that can make raw vegetables be harmful when consumed especially for pregnant women. So there is no other way other than the safest cooking . Here are tips how to cook vegetables so that the nutritional content is maintained well despite having to come into contact with high temperatures during processing .

Roast, vegetables's skin will keep most of the nutritional value of vegetables . before roasting, the vegetables

should be soaked using fresh water,especially for potatoes and tomatoes.

Steaming. processing vegetables by steaming is probably the best way to cook all types of vegetables . This method can retain nutrients and vegetables ripen in a short time .

High Pressure cooking, cooking vegetables in a high pressure will condense the cooking time so that it can keep the nutrients, but if you overcook it, the texture will be flabby.

Sauteing.  a quick way to cook vegetables in the frying pan with a little vegetable oil flat.  But remember, when cooking vegetables with oil, fat-soluble vitamins may end up with oil. 

Cooking without water, This method is good for leafy green vegetables with water attached rely on vegetable leaves after washing. This method usually requires three to five minutes .

Boil, boil vegetables is  not recommended because of the risk of nutrient loss is very high. If you have to use this method, add the vegetables only after the water begins to boil and cook as short as possible .

boiling tips:

• Let the water boil for about two minutes until the oxygen is reduced . Oxygen in water cause the vitamin C in vegetables evaporates.
• Never boil vegetables straight from cold water. It will only reduce the levels of vitamin C, 10-12 time  faster.

you can obtain many healthy menu recipes if dont mind to  buy paleo dishes and snack ideas cookbooks.