The healthiest ways to cook veggies and boost nutrition

Whether you love vegetables or not, there's one thing you know for sure: Veggies are really good for you. And you can make them even more nutritious if you prepare them in ways that maximize their benefits.

Steam, don't boil

As a general rule, it's best to keep cooking time, temperature and the amount of liquid to a minimum. That's why steaming is one of the best ways to cook most vegetables. It turns out that's especially true for broccoli, long touted as one of our top anti-cancer foods.

When in doubt, microwave

Microwaving uses little to no water, and can heat the veggie quickly from within, preserving nutrients such as vitamin C that break down when heated. A 2003 study found significantly higher levels of phytonutrients in zucchini, carrots and beans cooked with minimal water. Phytonutrients are compounds naturally found in plants that provide health benefits and disease protection in the human body.

Saute, don't fry

Studies show that during deep-fat frying, fat penetrates the food and vegetables dehydrate. But sauteing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables. Not only does it maximize flavor, but the addition of olive oil "appears to increase the absorption of phytonutrients like phenols and carotenes," said Magee, who is also the corporate dietitian for the grocery firm Albertsons Companies. That's because many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat.

Griddling,' baking and roasting

Contrary to grilling, which normally involves some sort of charcoal, "griddling" uses a pan with distinctive raised edges and is normally done on the stove or in the oven.

Veggies griddled with a tiny bit of olive oil can develop intense flavor and be quite healthy. The 2009 Spanish study found it to be an especially good choice for green beans, asparagus, broccoli, celery, onions, Swiss chard and onions.

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http://www.cnn.com/2016/05/05/health/healthy-vegetable-cooking/index.html