What you need to do to vegetables obtained tasty and healthy? We will understand more.
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Cooking vegetables - not such a simple matter?
Regardless of taste preferences, these tips will help prepare delicious taste vegetable dishes for the whole family.
As if cooking to preserve the rich vitamin and mineral content of vegetables?
The list contains useful culinary tips to help you prepare delicious vegetable dishes for the whole family.
cruciferous vegetables
Broccoli, Brussels sprouts and cauliflower able to give your body a couple of useful compounds indole and sulforaphane.
They effectively counteract the development of cancer cells in the body. But not so simple with these vegetables.
The fact that the indole fever is beneficial, and sulforaphane - on the contrary.
Therefore, they are very difficult to choose the best way of cooking.
To preserve the useful part of these vegetables will help steaming or blanching.
With regard to the latter, for the preparation of such a method is necessary to bring water to a boil and immerse the vegetables for 30-40 seconds.
After this slightly softened vegetables need to send in ice water to stop the process.
So you not only save the useful part of the product and its color, but also to improve the aroma and flavor of the finished dish.
legumes
FROM beans, lentils, chickpeas and peas you can prepare all kinds of tasty dishes.
But there is in these foods is one alarming moment - they have gas-forming properties.
Yes, and for the stomach so food is considered very severe.
To reduce gas-forming properties of the product and for increasing the bioavailability of micronutrients such is required vegetables soaked in cold water.
Moreover, the duration of the process should be at least 8-9 hours. After that vegetables can be shifted in a saucepan and cover with water again.
Pulses must be brought to a boil and reduce the fire plate to a minimum value.
To beans turned elastic, soft and pleasant to the taste, they need to boil for some time to a minimum heat for an hour.
Green leafy vegetables
Lettuce, spinach, kale, arugula and sorrel They contain huge amounts of vitamin B.
They also have folic acid, which is particularly important during pregnancy planning.
The green leafy vegetables contained no fewer, and vitamin C, which acts as a powerful antioxidant.
This component does not tolerate heating respectively stew cooking or leafy vegetables undesirable.
The best way to prepare these vegetables will be their heat treatment in a double boiler.
However, keep the vegetables over the steam should not be more than 10 minutes.
Optionally enter vegetables ragout simply fry them in a vegetable oil with spices, onions or garlic.
In this case, along with antioxidants and the body receives additional bonus in the form of fat-soluble vitamins A, E and K.
Spinach and sorrel, for example, can be safely put out a tomato. This combination will allow the body to quickly absorb iron, which is contained in these green vegetables.
Red, yellow and orange vegetables
Tomatoes, pumpkin, carrots and bell pepper They contain in their composition the carotenoids. This component is considered to be one of the most powerful antioxidants needed by the body to maintain eye health at any age.
Carotenoids absorbed by the body better only after the heat treatment of vegetables.
Fry the red, yellow and orange vegetables over medium heat or bake in the oven.
Add to them a little vegetable oil. This product will reveal the taste of vegetables and make them more crispy.
Furthermore, the introduction of oil into the formulation facilitate the absorption by the body of carotenoids and fat-soluble vitamins A, E, K, and D.
purple vegetables
Vegetables such as beets, red cabbage, eggplant and red onion It is a source of anthocyanins.
This substance has anti-inflammatory effects and, when ingested dramatically reduces the risk of heart and vascular diseases.
When boiling such useful products included in their composition valuable substances tend to move in the water.
Accordingly, it is best to avoid cooking.
To reduce the loss of minerals and vitamins, it is better to give preference to processes such as quenching steamed, stir-frying in butter and bake.
Before baking eggplants and beets are generally better not peeled. So you can save in the products is much more useful in fiber and fitonutrienov.
Red cabbage can simmer in the sauce.
This ingenuous trick will add sweetness to make vegetable dishes taste more soft and spicy.
When cabbage sauce of its composition rich in vitamins go into a sauce.
And during cooking of the product in water useful components simply be left in the water.
And finally, a bonus of favorite potato ...
Potatoes
Nutritionists around the world recognize the high nutritional value and a great benefit of this root to the human body.
Vitamins in potatoes, and especially its peel contains a sufficiently high concentration.
Not surprisingly, the worldwide potato bread is replaced. This plant product incorporates large amounts of carbohydrates, fiber, starch and pectins, promoting rapid saturation of the organism.
Root contains many amino acids, plant sugars, sterols and trace elements, as necessary for the construction of high-grade proteins and ensure the normal operation of organs and systems.
Optimal variant cooking potatoes - Cooking. And best of all in the skin.
Cooking time depends on the potato from its size, grade, degree of maturity and whether it is cut or not.
But more often than whole tubers are cooked for 20-25 minutes after boiling. Potatoes in a double boiler to be ready after about the same amount of minutes. Young potatoes preparing for a lot longer than the old one.
Chopped pieces of potatoes will be ready in 12-15 minutes.
Cooking tips POTATO:
Peeled potatoes need not lay in cold water and boiling. Then he quickly cooked.
Potatoes cut just before the heat treatment.
Boiled potatoes with a moderate boil. Cover at the same time need to be closed, to not leave couples.
So that the potatoes during cooking to retain more vitamin the C, it is not necessary to stir, because then the water is aerated, which destroys the vitamin.
To save the maximum amount of nutrients is best to cook the potatoes for a couple.
If the recipe does not indicate a method for cutting potatoes, then boil it whole or cut into large chunks. So it saved more vitamins.
Potato salad boiled in their skins.
Potatoes cooked in salted water. Salt improves its taste and retains most of the nutrients. But the young potatoes can be cooked without salt, because it has almost no vitamin C is destroyed.
When cooking potatoes sprouted the first water, not boiling, it is necessary to merge, otherwise it will taste good.
To mashed potatoes during the preparation time is not darkened, it should only be diluted with hot milk.
Mashed potatoes light and fluffy, if you cook it, until the potatoes are hot.
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