Green vegetables are a source of vitamins, minerals, fiber and essential antioxidants for the body. However, if processed improperly, especially when boiled for too long or using too much water, a significant portion of nutrients can be lost.
First of all, you should choose fresh vegetables, still with leaves and not crushed. Vegetables after buying should be washed thoroughly under running water, avoid soaking for too long because water-soluble vitamins such as vitamin C and group B can be lost. For leafy vegetables, they should only be cut or sliced after being washed to limit nutrient loss.
An important secret is to boil water thoroughly before adding vegetables to boil. When the water boils vigorously, high temperature will help vegetables ripen quickly, retain their natural green color and reduce the time of heat exposure. Only use just enough water to submerge vegetables, avoid using too much because vitamins and minerals can dissolve into the boiling water.
Boiling time also plays an important role. Boiling time depends on the hardness of each type of vegetable. Boiling for too long not only makes vegetables soft and discolored, but also causes many nutrients to be broken down.
After the vegetables are cooked, they should be taken out immediately to avoid further heat impact. If you want the vegetables to retain their green color and crispness, you can put the vegetables in a bowl of cold water or ice water for a short time and then let them drain before using.
Housewives should also not add too much salt or other spices to the broth because it can change the natural flavor of vegetables. The broth also contains a certain amount of soluble vitamins and minerals. Therefore, it can be used to cook soup or use as broth, helping to limit nutrient waste.
Boiling vegetables seems like a simple task, but if done correctly, it will help keep the most valuable nutrients.
From choosing fresh vegetables, washing them properly, boiling them in boiling water for a short time to taking advantage of boiling water, each step contributes to bringing a meal that is both delicious and good for the health of the whole family.
