Green vegetables should be a regular part of your diet. They are a great source of calcium and iron. It is also proven that consuming a good amount of green vegetables will prevent you from having certain cancers because of their antioxidants.
Like most vegetables, green vegetables are also good for maintaining and controlling your weight because they contain few calories. So you don't need to worry about the amount you consume at every meal. You can eat some green vegetables raw as part of your salad. However, if you prefer them cooked, there are several ways of cooking them. You can steam them, boil, roast or add into soups. Here are some helpful tips to cook green vegetables:
- Wash the vegetables thoroughly. You need to wash the vegetables and remove any rotten parts. In cleaning, you may run water through until the water becomes clear. Or, you also have the option to soak the vegetables in water and leave for a few minutes before rinsing. This way, you'll be sure that all the mud and dirt are removed from the vegetables.
- Boil water in a pot. Pour water in a pot and let it boil for a few minutes. The amount of water you need depends on the amount of vegetables you're cooking. However, it should be enough to cover the vegetables. The water should be boiling at high heat for the vegetables to cook thoroughly. If the water is bubbling, this is a good indicator that the water is ready for cooking your vegetables.
- Boil the green vegetables. Place the green vegetables in the boiling water and add a pinch of salt. Let it boil for a couple minutes without covering the pot. This is recommended because it will let the steam out and will also avoid the green vegetables from getting overcooked. Remember, the lesser time you cook the green vegetables, the more nutrients are retained. So it is important to always check the texture of the vegetables while cooking. You will know if they're cooked if they are tender but a little bit crisp. It is also important to know that the cooking time of each vegetable may vary so you need to check the texture from time to time.
If you are cooking different types of green vegetable in one pot, you need to assess the cooking time for each type. The longest to cook should be put in first and the fastest to cook should be the last. This will help you to avoid the vegetables from getting overcooked.
Pour the cooked vegetables into ice cold water. Once your vegetables are cooked, you need to remove them from heat and drain the water. Then, pour the vegetables immediately into a bowl with ice cold water. This process will help stop the cooking process and for the vegetables to retain more nutrients. This will also help in retaining the green vegetable's vibrant green color. As a reminder, this last step is optional especially if you are cooking green vegetables as soup or stew.
Remember, green vegetables are good for your health. Act now and start taking advantage of the benefits they can give.