Steamed Vegetables

Proper nutrition is crucial for good health, and vitamin C is vital. The key to receiving the maximum benefits of vitamin C is to cook food that preserves its nutritional value.

When it comes to cooking vegetables, steaming is a gentle technique that helps maintain the vitamin C content. It makes for a tasty meal and provides a nutritious way to ensure your body receives nutrients.

Here’s a step-by-step guide on how to steam vegetables for a nutritious side dish

  1. Choose Fresh Vegetables: Option for fresh vegetables like broccoli, carrots, cauliflower, or spinach to ensure maximum nutrient content.
  2. Wash and Cut: Thoroughly wash the vegetables and cut them into pieces evenly to ensure even cooking.
  3. Use a Steamer: If you have a steamer basket or a steaming insert for a pot, use that.
  4. Add Water: Pour a small amount of water (about 2,5-5 cm) into the bottom of the pot or dish. Make sure the water doesn’t touch the vegetables.
  5. Steam: Cover the vegetables in the steamer basket or dish and heat over medium heat. Steam until tender but still crisp, which usually takes 3-5 minutes for most vegetables.
  6. Season and Serve: Remove the vegetables from the steamer and season them with olive oil, salt, and your favorite herbs or spices. Serve and enjoy your delicious, nutritious side dish.

Health benefits

Steaming vegetables can help preserve vitamin C, an essential nutrient for immune health, collagen formation, and antioxidant protection. This cooking method is gentle and does not compromise the vitamin’s sensitivity to heat.

Additionally, steamed vegetables are rich in essential vitamins, minerals, and dietary fiber, making them a nutritious addition to any diet.

Despite their nutrient density, steamed vegetables are naturally low in calories and can be incorporated into a balanced and weight-conscious diet to support overall health and well-being.

References

  1. https://www.researchgate.net/publication/366445128_Effect_of_Different_Cooking_Methods_on_the_Concentration_of_Vitamin_C_in_Cowpea_Vegetable_Vigna_unguiculata
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/

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