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    nitrofish1's Avatar
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    Boiling Veggies

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    Does the old talk of boiling vegetables make them lose their nutrition hold true? I'm still looking for ways of easing them into my life right now, and I'd like to try a mixed vegetable mash, but not if it ends up taking me two steps backwards.

    Thanks

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    AndreaReina's Avatar
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    It's a mixed bag: the low temperature preserves some nutrients that stir-frying might destroy, but a lot is also leached into the boiling water, especially minerals. Best way for a mash is to steam or use the microwave, which results in the preservation of the same heat-sensitive nutrients, while not losing too much of the water-soluble stuff.

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    Quote Originally Posted by AndreaReina View Post
    It's a mixed bag: the low temperature preserves some nutrients that stir-frying might destroy, but a lot is also leached into the boiling water, especially minerals. Best way for a mash is to steam or use the microwave, which results in the preservation of the same heat-sensitive nutrients, while not losing too much of the water-soluble stuff.
    Id still be able to get them soft enough to make a mash steaming them?

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    Yup. Boiling is essentially steaming with extra water being incorporated into the veggies. So if the result of steaming is a little dry, add a little water (preferably what's left in the pot you used to steam them) and mix it in.

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    Alright, thank you andrea!

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    Quote Originally Posted by AndreaReina View Post
    It's a mixed bag: the low temperature preserves some nutrients that stir-frying might destroy, but a lot is also leached into the boiling water, especially minerals. Best way for a mash is to steam or use the microwave, which results in the preservation of the same heat-sensitive nutrients, while not losing too much of the water-soluble stuff.
    +1, grill, stir-fry, braise all cook quickly without leaching the goodies. Exception is making something like soup when you eat the liquid.
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