Vegetables

Vegetables should be bought as fresh and crisp as possible and kept in a cool, dark place to safeguard their vitamin content. They should never be soaked but washed and scrubbed as thoroughly and as quickly as possible. Both peeling and over-cooking should be avoided. For maximum nutritional value, cook vegetables a short time in a heavy pot with a very small quantity of water. In this way, the liquid can be absorbed without loss of nutrients. If you use a lot of water, nearly all the vitamins and minerals are dissipated and generally discarded with the water! For the best results, bring about three tablespoons of water to a boil. Add the vegetables, sliced or cut in small pieces. Simmer, tightly covered, for just a few minutes.

Steaming vegetables in a pressure cooker or cooking in a special waterless utensil also preserves nutrients. Never add salt during cooking since this tends to draw out the minerals and much of the flavour. Instead, lightly salt the vegetables just before serving. Butter, if desired, also should be added at this time. Never discard whatever liquid remains after cooking. Serve it with the vegetables or save it for future use in soups and gravies. And never use soda when cooking vegetables. Although it may make them look greener, it destroys their vitamin content.

The time spent preparing fresh vegetables and fruits is a wonderfully healthful way to get closer to nature. And, if you are tempted to snack, you can just pop some raw slices of whatever you are preparing into your mouth.