• Peppers: Fry up a variety of different colored peppers with some onion, and serve as a side dish. * 2. However, it's easy to overcook vegetables when boiling, and this method washes away flavor. Drying requires hot days, an oven, or a dehydrator. • Artichokes: These need steaming for around an hour to get the leaves perfect for dipping. Cooking Methods. Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. • Diced or crushed tomatoes: This will make a great base for a homemade tomato soup when boiled in vegetable or chicken broth. Boiling your vegetables can lead to almost 70% of their nutrients being destroyed, so we’ve made a short list of different cooking methods that can help to retain as much of your foods nutritional value as possible. • Pineapple, peaches or mango: Grill and then top with a dollop of low-fat ice cream, frozen yogurt or sherbet. Dried fruits and vegetables make tasty snacks and store well for cooking later. • Sweet potato: Cut thin slices of sweet potato to roast into chips. • Pears: Peel, core and stew gently in cinnamon, sugar and water until tender. Apples are one fruit that is baked. Boiling involves cooking in salted or unsalted water. Methods of cooking vegetable dishes 1. • Frozen mixed vegetables: Stir-fry, flavor with herbs, and add a dash of reduced sodium soy sauce. It is also used for tender leafy greens and herbs (spinach or basil.) The effects of different cooking methods (boiling, frying and microwave cooking) on the antioxidant activity of some selected vegetables (peas, carrot, spinach, cabbage, cauliflower, yellow turnip and white turnip) were assessed by measuring the total phenolic contents (TPC), reducing power and percentage inhibition in linoleic acid system. Starchy products are suited to deep frying as they do not require coating. Run the food under cold water to remove any bacteria, dirt, insects or pesticides. Refrigerate, and use in your salads, sandwiches, or antipasto dishes. Fruit. • Winter vegetables: Cut the veggies into large chunks. Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. This method works best for sturdy and tough vegetables, like winter squash, root vegetables, and beans and legumes, or fibrous veggies like … • Frozen corn: Stew with onions, peppers, celery and salsa. People need to be consumed every day because they're an essential source of vitamins, mineral substances, water and roughage. • Red potatoes: Roast whole red potatoes in the oven after tossing them in olive oil, garlic and rosemary. FAO recommends employing small-scale processing methods such as drying, chemical preservation and heat processing shortly after fruits and vegetables have been harvested. The high temperature but does not destroy micro-elements dissolve them in water. 100. Bake • Sweet potato fries: Cut up into slices, season with olive oil, cayenne pepper and a pinch of salt. Try them with an almond pate for something different. Cook them in canned tomato sauce. Coat them in olive or canola oil before baking and enjoy valuable nutrients from vegetables like carrots, potatoes, and onions. If you’re running out of methods to cook fruit and veggies, and are doing it the same old way every time it can get boring very quickly. Microwave or steam the vegetables instead of baking, roasting, frying or sauteing them. *Boiling Boiling is fast and easy to control. Ingredients: If you’re running out of methods to cook fruit and veggies, and are doing it the same old way every time it can get boring very quickly. For vegetables such as broccoli, cut into equal-sized pieces. , you can make surprising dishes just with a salad of mixed greens, roasted peppers and onions grapefruit! 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