So you have decided to take the plunge and go on the whole foods plant based diet. As you go along, you are probably eating more vegetables. They should be included at every meal or as often as possible. If you have already made this change, you are doing a great job. But, you must stop and evaluate how you are eating your vegetables. Did you know that if you cook them wrong, you are losing all of the vital nutrients and are robbing your body of the immense benefits of this type of diet?
If you can handle eating vegetables raw, you will guarantee yourself the maximum amount of nutrients. Before you eat them, whether they’re organic or not, you will need to scrub them down in order to remove all harmful bacteria. You should avoid soaking the vegetables, however, as that can cause water soluble vitamins, such as Vitamin C to be leaked out. Once your vegetables are clean, all you have to do is eat them! It doesn’t get much easier than that to get vital nutrients throughout your day. Think about grabbing small bags of carrots, celery and green peppers for a midday snack to get yourself started.
How to Cut Vegetables
If you are going to cook your vegetables in water, it is best to keep them whole while cooking. If you must cut them, try to do so in very large pieces to minimize the vitamin loss while cooking. If you will not be using water during your cooking method, such as during sautéing, bite size pieces are a better choice. This will allow the vegetables to cook fast, allowing you to retain the maximum amount of nutrients.
You might think that sautéing your vegetables is bad because you will need to use oil; as long as the oil is healthy and used very minimally, this is the best way to cook your vegetables. Try to use canola or olive oil for your whole plant based foods to increase the healthiness of the meal, by providing your body with a little healthy fat. This “quick cooking” method requires you to heat the pan and oil up first, and then quickly place the vegetables on the hot pan. They should only cook for a few short minutes. The exact cooking time will depend on the texture that you enjoy, but you should keep it to a minimum.
Blanching your vegetables is the equivalent of sautéing, except it is done in water. This is yet another “quick cooking” method because you allow the water to come to a complete boil before placing the vegetables in the water. The vegetables should be as whole as possible and should only need to be in the water for a few short minutes to achieve the appropriate texture.
Steaming is considered one of the top methods of cooking vegetables as well. This method should be done on the stove, with a steaming basket. Place a small amount of water in the pan that will hold the basket and bring the water to a boil. Once ready, you place the vegetables in the steam basket and place it over the boiling water, topping it with a lid. After a few minutes, your vegetables will be tender. Immediately immerse them in ice cold water; this stops the cooking process and retains the nutrients in your vegetables. This method can also be done in the microwave; as long as you watch the amount of time that you cook the vegetables, it should produce the same results. These safe methods are the best way to enjoy your vegetables on the whole foods plant based diet.
Do you want to find out more about the whole foods plant based diet? Read Gabby Roles’ book “The Whole Foods Plant Based Diet: A Beginner’s Guide to a Whole Foods Plant Based Diet.”