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!