Healthy Eating: Full Steam Ahead - No Microwave

Vegetables are key staples in our lives. We eat so much of them it is important to understand that the method you to prepare them effects the nutritional value you get from them.
In a study published in the Journal of the Science of Food and Agriculture, researchers assessed the effects of a variety of cooking methods on nutrient levels in broccoli.
While boiled broccoli was found to lose two-thirds of its original content of disease-protective nutrients, known as flavonoids, this actually compared quite favourably with the whopping 97 per cent loss induced by microwave cooking.
Analysis of other nutrients revealed similarly dire depreciations. Other research shows that how vegetables are boiled may also affect their nutrient status.
One study found, for instance, that frozen vegetables such as spinach, peas and green beans retain appreciably more vitamin C when plunged into hot water direct from the freezer than when thawed prior to cooking. The amount of water in which vegetables are placed also seems to have an important bearing on their nutritional status.
A study published last year discovered that the smaller the volume of water used to boil the vegetables, the better their retention of very important nutrients known as the phenolics. The evidence suggests that the one way to preserve the nutritional value of boiled vegetables is to ensure that they don't end up in deep water.
If boiling is bad then what is the best method for cooking vegetables? There is some evidence that there are even more benefits to be had by steaming.
In the study which identified hefty flavonoid losses from the microwaving and boiling of broccoli, steaming induced only an 11 per cent degradation in this type of nutrient.
In another study, boiling was found to reduce the level of folate (believed to protect against both heart disease and cancer) in spinach and broccoli by more than half.
In comparison, steaming had minimal effects on the level of this vitamin.

Here are some other methods of cooking vegetables that retain nutrients better than boiling:

Roasting
Roasting is a great way to cook vegetables and preserve the vitamins, flavors and minerals, and it's easy to prepare. Simply put sliced vegetables in a bowl (but make certain they are the same size for even cooking), add a little olive oil, then toss to coat. Next add garlic powder, onion powder, salt and pepper. Put them in a roasting pan or cookie sheet and roast at 350 degrees until tender. Most vegetables will take 30 minutes @ 350 degrees.

Stir-Frying
Stir-frying is another very good flavor and color preserving cooking method. Sliced vegetables are put in frying pan covered at bottom with any liquid for cooking such as chicken broth or a broth made from stir-fry seasonings. Constantly stir the vegetables until they are crispy and glossy. With stir fry you may need to stagger the vegetables when cooking because vegetables like onions and broccoli take different amount to stir fry.

Panning
Vegetables can also be cooked by the steam produced by their own vegetable juices. In a fry pan, add a little olive oil, sliced vegetables and your favorite seasonings. Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have spicy and crispy vegetables. Stir often. Panning works best for carrots, beans, summer squash and shredded cabbage.

Eat Them Raw
Vegetables eaten raw have the most nutritional benefit. Broccoli, cauliflower, string beans and bell peppers are great raw. Add a dipping sauce of your favorite salad dressing and enjoy.