Cooking secrets regarding vegetables

Little secrets worth mentioning for cooking vegetables. You should know that:

• green leafed vegetables held at room temperature can lose up to 20 % of the vitamin C content, so that's why you should keep these in the fridge.
• Canned vegetables represent a very healthy option because they are easy to conserve, do not have any fat added and maintain Vitamin E and B content. Beta carotene is best conserved when canned whereas most of vitamin C is destroyed.

• See labels for vegetables cans regarding added sugar and salt.
• Hydro soluble vitamins like C and B group dissolve in the water in which we boil our vegetables. It is best to use steam for cooking. Consume the water from the can in which the vegetables were conserved. It has all the nutrients that vegetables have lost in the process. Also consume soups
• Use vinegar or lemon juice to sprinkle your vegetables not to go dark
• Salt removes water from vegetables, so add it only before consuming these or they will just turn soft.
• Cauliflower, broccoli and cabbage can be consumed raw (only Brussels sprout needs boiling).
• Asparagus must be consumed exactly in the day in which you bought it. Only the tips can be eaten.
•  Red beetroot contains betanine, a pigment, which is used as an alimentary colorant
• Beans, peas and soy beans must be left to soak in cold water up to 4 hours before cooking. In this manner you avoid bloating and indigestion

• Champignons mushrooms can be eaten raw. All other types must be cooked.
•  To avoid vitamin C oxidation at metal contact, rip the salad leafs with your hands. Don't cut it with the knife.
• Do not cook spinach for more than 3-4 minutes in order to keep C and B vitamin. Choose fresh spinach salad.
• Eat aubergines grilled or cooked with some lemon juice.
• After washing, dry salad or spinach leaves to prevent oxidation.