Gaby
The forests and meadows are turning green, and the vegetables are reaching for the generous spring sun. It’s the perfect time to diversify our meals and enrich them with vitamins. To preserve the valuable nutrients found in greens and vegetables, it’s important to follow a few guidelines.
Raw vegetables intended for salads should be sprinkled with vinegar, lemon juice, or citric or tartaric acid immediately after cutting to protect vitamin C from the damaging effects of oxygen.
When preparing celery, peel it thinly. If you remove too much skin, the root will darken. Herbs like parsley, celery, and horseradish should be sliced rather than chopped; otherwise, they will quickly release juice, losing a significant amount of their aromatic and flavorful compounds.
Avoid boiling vegetables in a large amount of water—just cover them with about an inch of water.
Steamed vegetables retain nearly all of their nutritional value.
When boiling vegetables, use a covered pot; otherwise, vitamin C loss will double.
It’s best to cook vegetables in stainless steel, aluminum, or enameled cookware.
To keep spinach, nettles, lamb’s quarters, sorrel, as well as green peas and green beans vibrant after cooking, place them in a pot of boiling water, cover tightly, and cook over high heat. Once cooked, remove from heat, uncover, and drain in a colander.
