Do you know how to eat vegetables for optimal nutrition? You may have heard that some vegetables are most nutritious when eaten raw, but there's a scientific way to prepare them as well. Want to become a vegetable expert? Then be sure to check out these TIPS.
1. Buy small
Many vegetables are sweeter and more flavorful when they are small, and they also offer more health benefits. For example, cherry tomatoes and baby carrots can often be found in large supermarkets and specialty food stores.
2. Add some oil
Our fear of fat often makes us want to stay as far away from oil as possible, but some healthy oils, like heart-healthy olive oil, can make vegetables more delicious and make it easier to achieve the goal of three to five servings of vegetables a day. Drizzle a few drops of olive oil on roasted broccoli, then add salt and pepper.
3. Dip them
Raw vegetables can be hard to swallow, but would it be easier if you dipped them in some fat-free bean dip or your favorite salad dressing? Have some as a snack during work breaks or while watching TV.
4. Add some cheese
A moderate amount of cheese sauce can make broccoli or cauliflower more flavorful, or add a little of your favorite cheese to green beans, spinach, and kale.
5. Blanch them
Europeans often wonder why Asians can eat so many vegetables, including strongly-flavored broccoli. This is because Asians are not as sensitive to bitterness as Caucasians. The real secret, however, is that Asians like to blanch their vegetables. Steam or boil vegetables for 30 to 60 seconds, then plunge them into cold water to reduce the bitter taste.
6. Microwave Brussels sprouts
If you don't like the taste of Brussels sprouts, slice them diagonally, add a little water and butter, and microwave them. Afterward, add some tarragon.
7. Handle onions cleverly
The onion family, such as scallions and garlic, is rich in cancer-fighting compounds, but many people dislike them because of their strong flavor. Drizzle some olive oil on chopped scallions or onions, wrap them in foil, and the odor will be less intense.
8. Buy ripe tomatoes
Tomatoes from winter greenhouses don't look as vibrant as summer ones. Be sure to buy tomatoes that are picked when ripe, either from a specialty food store or during the peak season, as unripe tomatoes are bitter.
9. Store them separately from fruit
The flavor of carrots, squash, and some herbs can be affected if stored with fruit. Furthermore, cruciferous vegetables like cauliflower and bok choy will turn yellow and soften quickly if stored with fruit.
10. Don't eat bitter eggplant
Many people know that overly ripe eggplant can be bitter, but the size of the eggplant doesn't matter. When buying eggplant, if the indentation made by your thumb doesn't bounce back, the eggplant is likely to be bitter, even if it's very small. To be sure, check the eggplant's "navel": when the flower falls, it leaves an oval or circular mark. Choose the one with the oval mark, as the round one has more seeds and less flesh. To reduce the bitterness of eggplant, soak the cut pieces in salt water for half an hour.