The Healthiest Ways to Cook Veggies

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tony hakim food lovers' healthiest ways to cook vegetablesYou may not be aware of it, but some methods of cooking can kill off all the healthy nutrients and vitamins in your vegetables. It’s no good cooking up a great big plate of veggies for dinner if you have ruined all the good stuff in the process. So Tony Hakim has the healthiest ways to cook veggies for you to start trying in order to get the most out of your meals.

Microwave steaming

Cooking in the microwave can be a great way to preserve the vitamins and nutrients in your veggies, particularly vitamin C. This is mainly because the cooking time is much quicker. Steaming also means that the vegetables are cooked in their own juices and therefore causes most of the nutrients to stay within the vegetable. It also does not require any oil, so it is the best way to go if you are looking to cut down on the calories.

Grilling and Stir-frying

By cooking your vegetables on the grill or in a stir-fry, you are able to retain most of the vitamins and nutrients in your vegetables. However it is important not to overcook the veggies, they need to be nice and crisp or the nutrients will be destroyed. Although these methods will include the use of oil, some studies have shown that certain nutrients are better absorbed by the body when consumed with fats.


By wrapping your vegetables in foil and sticking them in the oven to roast, you are probably doing it right. This will help keep the nutrients within the vegetable and also maintain a great taste.


Eating some raw vegetables is definitely good for your health. By not cooking the vegetables, you can ensure that the nutrients and vitamins are not destroyed at all during the process. However some nutrients are actually increased during the cooking process, so cooking is not always a bad thing. An example of this is that antioxidants in carrots, spinach and sweet potato are increased when cooked.

tony hakim food lovers' healthiest ways to cook vegetablesBoiling

Boiling veggies is a very common method in Australian households, but it is one of the worst ways you can cook your vegetables. The boiling process causes important nutrients to be destroyed and draws them out into the water, which we then throw away. Boiling not only kills off the nutrients, it also ruins the flavour of the veggies. If you are going to boil your vegetables, it is best to blanch them. This means throwing them into boiling water for only a few seconds and then taking them out and placing them in some cold water to stop them from cooking further and keeping them nice and crisp. They will then retain most of their nutrient goodness, as well as a great taste and vibrant colour.

So in conclusion, avoid boiling your vegetables at all costs. It is really important to include a wide variety of lovely vegetables in your diet and to cook them in a variety of different ways in order to get the most out of them. Tony Hakim encourages you to try a new way of cooking your veggies to spice up your meals and your nutrition.


Time Magazine, Web MD, SMH


My Food Diary, Rodale News