There are many different ways to cook vegetables including
roasting, baking, boiling, steaming, blanching, deep frying,
stir frying, sweating, grilling and marinating. The following
information and can be used as a guidance.
Different cooking methods can make a distinct difference to the
taste of vegetables and often, strong flavored vegetables such
as onions, taste milder if they are cooked as opposed to being
left in their raw natural state.
Cooking with Vegetables
The cooking process softens the vegetable so it depends on the
type of recipe you are making as to if and
how you cook it. For example, peppers are excellent in salads
when sliced and eaten raw. However, they are also excellent when
using a cooking method such as stir frying.
There are many different ways of cooking vegetables and each
method should be considered carefully as it is a fact that a lot
of nutrients, vitamins and minerals are lost during the cooking
process. For example, when boiling vegetables, a lot of the
essential vitamins are retained by the cooking water in which
the vegetable is being boiled. If this cooking water can be used
to make an accompanying sauce the this will help to save some of
the healthy nutrients.
Different cooking methods can
increase or decrease the amount of calories, fat and carbs that
the vegetable will provide as the end result, therefore, it is
good to consider a healthy way to cook vegetables such as
If you are wondering how to prepare
vegetables for cooking, the following tips and information will
Always try to leave the skin where possible as opposed
to peeling it off, this is because the vegetable's skin contains
the richest source of goodness, essential vitamins and nutrients
that benefit our health.
Try buying fresh vegetable to
cook as they will contain the highest amount of benefits and
nutritional value. Home grown, fresh or fresh frozen vegetables
are the best source of nutrients.
is a very common cooking technique and a healthy way to cook
vegetables. It is very important not to over boil the vegetables
for too long or to leave them on an unnecessarily high cooking
temperature as this increases the loss of vitamins and nutrients
that are essential to our health.
nutrients are actually lost through the cooking water in which
the vegetables are boiled. Therefore, turn the heat down a
little and remember that vegetables do not actually take very
long to cook when they are boiled.
is a cooking method that is used to cook a vegetable a little
more - often when they are going to be used in salads, stir frys
or to cook roast vegetables. The following information provides
refreshing and blanching instructions for vegetables:
Firstly place them in a pan of boiling water
Bring back to the boil for a couple of minutes
Refreshing vegetables prevents the blanched
vegetable from cooking further. To refresh vegetables, follow
the instructions below:
Place the blanched vegetables in iced
water for a couple of seconds
Another way of cooking
vegetables is a method called
This is usually a preliminary cooking method where the vegetable
is cooked very gently in a little oil.
is a very easy way of cooking, all you have to do is set the
steamer over a pan of simmering water, allowing the water to
simmer rapidly. Ensure the steamer is covered throughout the
steaming process. This way of cooking should leave the
vegetables tender when they are ready to eat.
vegetables is to pour a little oil or to place a knob of butter
into a frying pan and place over the heat. Once the oil becomes
hot or the butter has melted the cooking process can being, add
the vegetables and cook them or a fry them on a moderate heat,
is one of the quickest and most healthiest vegetable recipes to
cook, as well as tasting absolutely delicious! Heat a little oil
in a wok and place over the heat. Wait for temperature of the
oil to increase a little before adding the vegetables for
cooking. If you are preparing the vegetables yourself, try to
cut them evenly so that they all cook at the same speed.
The vegetables do not need to be stir
fryed for too long and you should begin to notice a significant
difference after just a few minutes of stir frying - They will
start cooking almost immediately. The vegetables shouldn't be
too soft when you eat them, with stir frys the vegetables are
not to be over-cooked and will usually be a little crunchy. It
is important not to overcook the vegetables as this will result
in essential vitamins, nutrient and minerals being lost. The
less time the vegetables are left cooking or stir fryed for, the
richer the vitamin and nutrient content will remain - therefore
being more beneficial to our health. Stir frys are a very
healthy way of cooking.
Many varieties of vegetables can be baked
and this cooking method provide a delicious and unique tasting
vegetable. Potatoes are a very popular roasting vegetable. This
method may not be as healthy and beneficial to our health as
other cooking methods due to the amount of oil the vegetables
absorb during the roasting process.
Pour approximately 1 tablespoon of oil
into a roasting or baking tray and place in a preheated oven,
add the vegetables to the tray once the oil has become hot. You
can roast lots of types of vegetables including carrots, onions,
sweet potato, yams, swede, squash, courgettes (zucchini) and
There are many other varieties to consider
when selecting a vegetable for cooking or roasting. For most
people, the roasted vegetable has a preferable taste as it is
often a little sweeter and tastier.