Veggie News

June 19, 2009 at 2:09 pm Leave a comment

Happy Friday! It’s been one of those weeks that seemed to last forever…don’t you hate when that happens? I’m so excited that I’ll be going to my house in the Berkshires this weekend where I plan to sleep, do some yoga, sleep, and go outlet shopping.  Heaven on earth.

I know that since I posted on kitchen gadgets, you’ve all been getting busy in the kitchen (cooking, i mean!) I have to give a shout out to my hubby who has cooked an impressive 4 days this week, including mastering  his marinated tempeh recipe.  Even more, he has been following a vegetarian diet for the past 2 weeks and has lost 4 pounds already. What’s even more exciting than the 4 pounds is that he claims to have more energy and just feel all-around better. Go Goldy!

Here’s something interesting that I read in the Weill Cornell Medical College Food &  Fitness Advisor:  According to the Journal of Food Science, April 2009, researchers who cooked vegetables using six different methods found that some methods affected the antioxidant levels in the veggies more than others.  For instance, “griddling” (cooking on a flat metal surface, no oil) and microwaving preserved the antioxidant content of most vegetables better than boiling, pressure cooking, baking, or frying. 

Vegetables lost the most nutrients when they were cooked in water.  This makes sense, as B-complex vitamins and vitamin C are water soluble, which means they are easily destroyed or washed out during food preparation and storage.  This also means that they are not stored in the body, and must be replenished every day (On the reverse side,  fat soluble vitamins A, D, E, and K  do not get destroyed during cooking, are stored in the body and in the liver, and need replenishment every 3 days. But these vitamins need fat to be absorbed, so try to put a little fat–like olive oil, nut, seeds, avocado–on your veggies)

To continue, a few vegetables like green beans (after boiling), celery, and carrots, had increased antioxidant levels after cooking.  Beets and garlic retained their antioxidant levels during most cooking methods. Antioxidants in artichokes, however, withstood all types of cooking.

I try and follow these rules and cook veggies for as little time,  and with less liquid, as possible.  I steam basically everything, and roast sweet potatoes and root vegetables.  I tend to saute leafy greens like kale, chard, and spinach with a little olive oil and garlic. However, if I’m lazy and not in the mood to cook, I just heat up one of those microwavable bags of raw vegetables and 3 minutes later you have, well, soggy vegetables. But when you’re in a pinch, it does the trick.

To celebrate the weekend, here is a favorite, VERY easy broccoli recipe (courtesy of IIN website):

Lemon Broccoli with Avocado

Prep Time: 5 minutes
Cooking Time: 15 minutes
Yields: 8 servings
Ingredients: 2 bunches broccoli
1 lemon, juiced
1 tablespoon olive oil
¼ teaspoon sea salt
1 avocado
  1. Chop broccoli into bite-size pieces, keeping stems separate from crowns.
  2. Fill a pot with 1 inch of water, place a steamer basket inside, cover and heat to boiling. Add stem pieces and steam for 2 minutes. Then add crown pieces, cover and steam for 5 minutes while you prepare other ingredients.
  3. In a mixing bowl, combine the juice of the lemon, the olive oil and salt.
  4. Chop the avocado into chunks and add to the bowl.
  5. Add the warm broccoli to the bowl, mix gently and serve.

Entry filed under: Uncategorized.

No excuses… Lambs Quarters, Amaranth, and Sorrel, oh my!

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