Best way to consume vegetables

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Here are some new recipes to experiment with: https://www.seriouseats.com/vegetable-recipes-5117510

Technically the best way to preserve nutrients is via light steaming but steamed vegetables aren’t always the tastiest.

I wouldn’t worry too much about preserving nutrients, just eat vegetables in ways you enjoy. It’s better to eat a lot of yummy roasted, air-fried or sautéed vegetables every day than forcing down a single serving of steamed vegetables once a week.

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Most veg tastes awesome roasted….but you may take a bit of a calorie hit on adding oil etc

Steamed veg I find retains good flavour and texture usually

Boiled makes your veg taste like the devils arsehole so avoid that one

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You wanna eat more veggies? Cut them smaller.. then smaller than that.

I field tested this with several people. You’re more likely to eat plenty veggies when they’re smaller and more palatable. Idk the psychology of it but my fridge is packed full of veggies non stop

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Hey, I unfortunately don’t know if the methods below cause significant nutrient loss - they might - but I eat vegetables all the time and with every meal and I never get tired of them. Here are some of my favorite ways to cook them.

1. Almost every night, I put a bunch of cauliflower florets in a steamer basket and steam them for 10 mins or so. Then add olive oil and salt or garlic salt and it’s a great late night snack. Bonus is that it’ll keep you hydrated throughout the night.
2. Another good snack is sliced cucumber with mint leaves. That one’s easy. So far, minimal nutrient loss.
3. Okay, another good one is a cucumber, onion, tomato (technically a fruit) salad. Just chop them up and put in a bowl with salt, pepper, olive oil, and some herbs of your choice, let sit for a while, maybe over night. Enjoy!
4. As someone else mentioned, put some random-ass veggies on a baking tray and cook in the oven at 450 for like 10-15 minutes. Don’t forget the olive oil. Delish!!
5. Alright, now let’s get into the potentially less healthy but still ass-tasty and probably still comparably ass-healthy methods. One dish I’ve been really into lately is as follows:
   1. Put some goddam olive oil in a stupidass pan. Turn it onto medium.
   2. Put some friggin asswater on to boil. You’re gonna cook some pasta in that pot.
   3. In the pan, chop up some friggin broccoli florets. When the oil is hot, put them in the pan and leave them the hell alone. You’re gonna char them to make flavor, baby! If you want, you can add some sliced shroomz. Don’t forget to sprinkle generously with garlic powder.
   4. The water should be boiling by now. Throw in some cylindrical or spirally pasta. Like rigatoni or some shiz. Cook it.
   5. While the dumbass pasta is cooking, chop up a few anchovies and throw those mofos in with the broccoli. Don’t stir, my dude; you shouldn’t be touching any of that shiz at this point, just let it ride to get the charred goodness.
   6. When the pasta is ready, drain it and throw it in with the broccoli. Okay, now’s your time to shine. Stir that shiz to incorporate all the beautiful flavors.
   7. Now, spread it evenly in the pan and grate some parmasean on top. Be generous.
   8. Alright, now just let it sit in the pan while you do the dishes. Wash your pasta pan, your cutting board, your knife, and your cheese grater.
   9. Okay, now you’re ready to serve. Use a spatula to scoop and serve so that the cheese remains on top and doesn’t mix into the pasta. Once on the plate, add a few dashes of S&B (delicious Japanese seasoning) to your liking, and maybe a drizzle of finishing oil. You got served, mofo!
6. This is another one of my go-to’s. Chop up some shallot into thin slices. Throw it in a pan with olive oil on medium. Chop up a bunch of garlic coarsely, throw that in. Add some thyme. Cook until it’s brown and delicious. Don’t forget the salt. It’s amazing on anything meaty and substantial, from chicken breast to fish to hearty shrooms.
7. Put some olive oil in a pan and turn on medium. Chop up some shrooms. Put them in the pan. Cook on medium to your liking. Season with salt. You can add any cruciferous veggie or spinach and sautee if you want.
8. Chop up some onion. Turn a saucepan on medium and put in some olive oil. Throw in the onions. Cook until transluscent and soft. Chop up some collard greens. Add those bitches in. Add some apple cider vinegar and soy sauce. Maybe 1/4 cup of water, too. Put a lid on it. I guess you could add some bacon or garlic if you wanted also. Cook for maybe 15-20 mins. Goes great with steak, pork, corn bread, anything southern or soul food.
9. This one has been my breakfast go-to for a while:
   1. Put some olive oil in a pan.
   2. Chop up some shrooms and lay them in the pan.
   3. Sprinkle generously with garlic salt while they cook.
   4. Put two slices of toast in the toaster.
   5. Wash the cutting board and knife.
   6. Throw a buttload of spinach in the pan.
   7. Grab a bowl and a fork, crack two eggs into the bowl, and beat them.
   8. Grab a spatula and stir the spinach around so you’re sauteeing the spinach and shroomz. Once they’re done, use the spatula to scoop them out and set aside on the plate you’re going to be eating off of.
   9. Put a polite amount of butter in the pan, a small amount of olive oil, and swirl around.
   10. Pour the eggs into the pan in a circular motion. Then, pick the pan up and swirl the eggs around so they’re covering the entire flat surface of the pan.
   11. Grab your parm and grate generously all over the eggs.
   12. Place your spinach and shrooms in a line just left of center of the egg circle.
   13. Use your spatula to fold the egg circle in half, so you’ve got a half circle with a bunch of delicious eggs and shrooms inside.
   14. Use your spatula to scoop the omelette out of the pan and onto your plate. You might also be able to slide it out of the pan and onto the plate.
   15. Grab your S&B and sprinkle on top of the omelete.
   16. Retrieve your toast and set on the plate. No need to butter it unless you want to.

EnJoY1!1!1!1!1

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Make a smoothie. I used to make one with Greek yogurt, some protein powder, a frozen berry mix, spinach, frozen broccoli and frozen cauliflower. Sounds and looks disgusting but all you could taste was the protein powder and the berries. Texture wasn’t bad either thanks to the yogurt.

Edit: forgot about oats and obviously some liquid (milk, almond milk, whatever you want) if you want it to be drinkable. Tho I suppose you could also eat it as a desert.

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There are a thousand types of veggies out there, find ones you like. I add grated sweet potato to my oatmeal some times. Soups and smoothies can be a great way (smoothies are the only way my husband will eat green veggies). This time of year, apple/butternut squash soup is really good. With over-easy eggs (sweet potato, avocado are great for that). Roast whatever veggies you like and eat them in a Buddha/nourish bowl with quinoa, wild rice, some type of dressing like lemon tahini.

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I like simmering them in some Indian sauce or making some burgers out of ground veggies also ! Whatever you do don’t boil them In a big pot of water unless it’s in a soup and you’re consuming the liquid . I read throwing away the water after boiling them in it is like throwing the nutrients away I’m the water .

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I first washed them in water to clean them, then I diced the vegetables into small pieces. Next I put about 1 tbsp of olive oil on top of the veggies and thermally heated it for about five minutes. I have found that this process has allowed me to enjoy my vegetables while still getting the nutrients from them. I also add some spices such as cayenne pepper and garlic salt.

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I hide mine in food.. Making nachos? Chuck a couple cubes of frozen Spinach in the mince.. You can’t even taste it.Or making lasagne or spaghetti? Grate up some carrot or zuchinni and chuck it between the layers or in the sauce. It just disappears.

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Raw for some, lightly steamed for others. If you just have to boil, unless in a soup where the liquid will obviously be consumed, boil in the least amount of water as possible and then drink the water or pot liquar. Cover it as well. Do not cook where they start loosing their color. Vibrant colors mean health. But carrots for instance although great raw, are even better cooked because they release more nutrients.

Also Dr Gregor suggests the chop and hold technique, meaning that you chop certain vegetables a head of time to get the micro nutrients to be released. And even if you cook some, if you out some raw in your meal, you will get the nutrients you otherwise would of lost. He explains it better, as I am only going off of memory.

https://youtu.be/z1hqNPl-BWw

Best way to cook vegetables - NutritionFacts(dot)org

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As much as i like cooking veggies (or steaming with mushroom broth), my favorite thing a few times a week is a big board of raw vegis, celery, broccoli, rashishes, carrots, cauliflower, tomatoes, cucumber.

Sometimes ill put out some sliced beets from a jar. Everyone always loves it. You can always serve hummus on the side too!

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Raw with hummus!!!

Try out bell peppers, celery, carrots, radishes, hell. Whatever your heart/stomach desires!

I’d stay away from eating cruciferous veggies raw, such as broccoli, because when they’re raw they can be harder to digest and you’ll probably get gassy and bloated. Those are best consumed steamed for most nutritional value. I personally enjoy them oven baked (400F for 15-20 minutes) tossed in light oil and seasonings.

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most veggies suck so hard. I blend the shit and chug it down to get it over with. If necessary I will lightly steam, let the nasty shit cool down, then blend with water. Chug the horrible concoction down in 5 seconds flat.

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In the fall I have found I can add a can of pumpkin (NOT PUMPKIN PIE MIX) to like 16 oz. of spaghetti sauce to get more veg without changing the flavor too much, but that may depend on the sauce you use.

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Don’t think of “best”

Think of “what I’ll actually do”

If we told you the best way was to steam them, plain, and you hated that, how many would you eat?

We you love them roasted with salt pepper and garlic, do that.

I’d prefer to see you eating veg you enjoy 5x a day then see you force down veg you hate once a week

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I have to hide a lot of vegetables from kids under 10. One of my favorite ways is in spaghetti sauce. I sautee piles of carrots, celery, zucchini, peppers, onions - and any other veg in my fridge that needs to be used up. Don’t be shy with the carrots, double what you think you should use. Once soft, I blend with some sauce, and then add it to the big pot of sauce and meat.

It’s UNBELIEVABLY delicious, and has so much veg in it. I freeze in 2 cup servings and make all different things with it. I love it and so do the kids.

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Raw, just chop four portions at a time. Tupperware and fridge them. Courgette, peppers and cucumber is my usual go to combo. All taste absolutely fine just raw. To mix it up I have a bag of frozen veg I can bang in the microwave so between the two I get a good range with minimal effort.

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An important consideration to make for nutrient absorption is whether the nutrients are fat soluble. So if the veggies in question have lots of Vitamin A, D, E, or K try to pair them or incorporate some fats. Say for example you want to have some delicious garlic in a more whole form, try doing a slow poach in clarified butter until soft and spreadable. The low heat retains the integrity of the garlic, the oil captures the flavor (can be used for dressings later) and now you’ve got delicious garlic to spread on toast with some chèvre and a pinch of salt.I’m also a fan of cold smoking which is any smoking below 86F/30C. Better suited to vegetables that are more flexible that you might not want to eat raw.Finally, pickling is an opportunity to preserve the best of the season and enjoy later on in the year to help round out your nutrition intake and stave off food boredom.

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A lot of plant based doctors say the best way to consume veggies is by preparing them in the way that you enjoy the most and therefore will eat the most of.

Of course, I don’t think drenching veggies in butter is particularly healthy, but for example, if you’re more likely to eat a salad that has EVOO than you are a plain one, that’s a good compromise.

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I like most veggies raw, they’re just extra crisp that way. If they’re leafy greens, raw with sauces. In a huge salad.

On some occasions, I’ll defrost them in a microwave. Others I’ll make shakshuka or a stew and in those cases, cooking is required.

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“fermentation microbes enhance nutrition because they increase the bioavailability of nutrients present in grains, seeds, and legumes.”

You can eat fermented anything ,the flavor is substantially different and nutrition is even better than raw or boiled

Sauce

https://www.myfermentation.com/grains/science-of-bioavailability-zm0z19wzwoo/

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