Guide to cooking with vegetables

 

Boiling - Use the minimum of water and add vegetables to boiling water (rather than covering them with cold water and bringing to the boil), to shorten the time for nutrients to seep out. Pour just enough boiling water over root vegetables to cover them. Never add bicarbonate of soda to the cooking water – it is an old-fashioned method of preserving the vegetable’s colour, but it destroys vitamin C. Simmer or boil for the shortest possible time. Drain and serve immediately.

 

Braising and stewing - Most types of vegetables can be cooked this way, either singly or mixed. Start by cooking those that take longest, and add vegetables that cook quickly towards the end. Use a small amount of liquid and serve it with the vegetables.

 

Frying - With a non-stick pan and just enough of a monounsaturated or polyunsaturated vegetable oil to prevent the vegetables from sticking to the pan, frying can be a good cooking method for vegetables.

 

Grilling - This is good for all sorts of vegetables, particularly capsicums, eggplants, mushrooms and zucchini. Brush them with the minimum of oil and cook under a preheated grill. Grilling on a flameproof dish is a useful way of preserving juices.

 

Steaming - This moist method takes slightly longer than boiling, but because the vegetables are not immersed in water there is less loss of water-soluble vitamins and minerals. The maximum vitamins and minerals are retained if the vegetables are sealed in a foil parcel, otherwise some nutrients will be lost by seepage into moisture as the steam condenses and drips back into the pan.

 

Stir-frying - Being quick and using the minimum of liquid and fat, this is a very good method for preserving maximum nutrients. Cut up the vegetables just before cooking. Stir-fry frozen vegetables from frozen. Serve any cooking juices with the vegetables.