Vege power to the max

The nutrients in veges can sometimes be lost during the cooking process. Try these cooking tips so your veges still pack a nutritious punch.

Leeks

• Quick cooking is the secret to retaining the most nutrients in leeks. Thinly slice the white part and tender green inner leaves and steam or microwave with a small amount of water. Try braising in stock or water, too.

Cabbage

• To reduce loss of vitamin C, add minimal water and cover briefly to steam through until just tender and still crisp, or try stir-frying it in a little vegetable oil.

Broccoli and cauliflower

• Lightly steam to retain colour and crunch, or stir-fry in a small amount of oil for a couple of minutes.

Peas (fresh or frozen)

• Steam for a few minutes so peas stay bright in colour and wrinkle free. Remember that frozen peas are blanched prior to freezing so require less cooking than fresh peas. If stir-frying, cook quickly to retain nutrients.

Potatoes

• Add boiled potatoes, and some of their cooking water, to soups or casseroles. The liquid leached from the potatoes adds both flavour and nutrients to the dishes.
• Bake potatoes whole and unpeeled to retain nutrients in the skin.
• Cold boiled potatoes contain resistant starch, an important dietary fibre, so make potato salad!

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