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“Since these nutrients dissolve in water, boiling or simmering foods like broccoli, spinach or bell peppers can lead to a loss of these vitamins,” Rizwan Abid tells EatingWell.
"When making the effort to receive the recommended five to nine servings of fruits and vegetables each day, we want to make sure we are getting all the wonderful vitamins and minerals they have to ...
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Thus, the process of blanching does have deleterious effects on some nutrients. In particular, vitamin C and folic acid are susceptible to loss during the commercial process. In addition, studies have shown that thawing frozen vegetables before cooking can accelerate the loss of vitamin C. [ 3 ] [ 4 ]
Steaming, compared to boiling, showed 42% higher amount of glucosinolates in broccoli cooked for medium firmness. [15] Phenolic compounds with antioxidant properties have been found to retain significantly better through steaming than through boiling or microwaving. [16] Steaming compared to boiling retained β-carotene in carrots. [17]
Eva Shortt, a mother of two, does not view a microwave as a necessity in her household. "Microwaves alter the taste of food, take up a lot of room and make nearly everything mushy," she says.
[2] [3] Foods claimed to be negative in calories are mostly low-calorie fruits and vegetables such as celery, grapefruit, orange, lemon, lime, apple, lettuce, broccoli, and cabbage. [4] However, celery has a thermic effect of around 8%, much less than the 100% or more required for a food to have "negative calories".
Add a bag of frozen broccoli to a microwave-safe dish. Add 1/4 cup of water and salt to taste. Microwave on high for about 5 minutes, covering with a lid or plate.