Which is healthier: cooking or baking vegetables?
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Is baking vegetables healthier than cooking vegetables? How healthy you eat depends not only on the product, but also on the preparation method. In part, it's healthier to bake vegetables than to cook them, say Spanish scientists. The Nutrition Center advises to vary between, for example, cooking, steaming, baking and preparing in the oven.
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The University of Granada in Spain researched various methods of preparing vegetables, including frying in extra virgin olive oil and boiling in water. According to the researchers, antioxidants in the different vegetables are better preserved in the baked versions. In some cases, they saw that heating in extra virgin olive oil had actually increased nutritional value.
Effects of Preparation on Vitamin Retention
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The method of preparation influences the number of nutrients that the body absorbs from it. When baking and roasting in a frying pan, the product itself usually does not exceed 100 ° C. Because no water is involved in the preparation, no vitamins leak out.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Advantages and disadvantages of baking
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This advantage is relative, as no public health problems are known in the Netherlands that are related to vitamin deficiencies. When you fry vegetables, they absorb oil or fat. You need healthy fats, but fats provide a relatively large number of calories at the same time. It is likely that people who eat fried vegetables will get more calories. Vegetable oils or liquid shortening and frying fat are a good choice for baking. Incidentally, the Nutrition Center does not recommend frying in extra virgin olive oil, because heating it creates unhealthy substances. [! 135789 => 1130 = 4!] Healthy cooking techniques
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Other preparation techniques with which you can alternate are cooking in a little water, steaming and preparing in the oven. No oil or butter is used for this and the fat is not partially absorbed into the product, as is the case with baking, roasting and deep-frying.
Tips to prevent vitamin loss
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There are many ways to minimize the loss of nutritional value in the preparation of cooked vegetables. For example: Cut the vegetables yourself. Pre-cut vegetables may contain less vitamin C than uncut vegetables. Vitamin C is lost during peeling and cutting. When cutting green vegetables, a substance is released that breaks down vitamin C. The loss of vitamin C is limited if the pre-cut vegetables are packed airtight. Put vegetables in boiling water: When vegetables are put in cold water, the vegetables have been heated for a while at lower temperatures, which means that more vitamin C is lost. Short cooking with little water retains more vitamin C. Cook with the lid on the pan: When cooking without a lid, a lot of oxygen can reach the product, and there is a loss of heat and cooking water (with vitamins). The smaller the pieces, the more surface area from which vitamin C can leak. So preferably cook larger pieces of vegetables. Place the vegetables on a steamer basket, so that the vegetables are cooked through the hot steam. This way fewer vitamins leak out.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Vegetables are always possible
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By alternating raw vegetables and prepared vegetables, both boiled and baked, you get as many different nutrients as possible. You can also put vegetables on bread or eat them as a snack in between.