As a general rule, try to minimize the amount of time, heat, water and air you expose to vegetables and fruits. Certain nutrients are sensitive to high heat and long cooking times and can seep out of vegetables and fruit into water which are lost by pouring them down the drain. Additionally, once produce is cut or peeled, nutrient breakdown begins to occur. To ensure you’re getting the most nutrients out of your vegetables and fruit follow these healthy cooking practices:
- For most vegetables and fruits, clean the skins but leave them intact which contain many nutrients and act as a protective barrier to nutrient loss
- Cut as close to eating as possible
- Avoid soaking in water
- Instead of boiling: stir-fry, steam, microwave, grill or bake
- Cook with a lid on to reduce cooking time
- Use healthy cooking oils including olive, flax seed, sunflower (choose the one high in oleic acid) and canola oils.
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