Between the asparagus and the fresh peas that abound on the stalls, May is the perfect season to savor green vegetables. But beware, inadequate cooking can compromise their flavor … and their benefits. Alexandra Rétion, dietician-nutritionist, tells us more about it.
What green vegetables are concerned?
May brings its share of freshness and herbaceous flavors. Here are the green vegetables that predominate on the stalls in this season.
- green asparagus;
- fennel;
- artichoke;
- the chard;
- peas;
- gourmet peas;
- zucchini;
- cucumbers;
- the beans;
- Cresson;
- endive;
- spinach;
- cauliflower.
However, despite their real health benefits, poor cooking can alter their nutrients. It is therefore essential to prepare them well.
Error number 1: Cook excess green vegetables
“”Cooking has a significant impact on the nutritional composition of food and in particular that of green vegetables“, Underlines Alexandra Retion, dietician-nutritionist.”The first thing to do is therefore to opt for a rather short cooking, preferably steam – and if possible with soft steam “.
The profits are both taste and digestive. “Getting crunchy vegetables promotes chewing, a key element of good digestion and better assimilation of nutrients. These small gestures finally contribute to a feeling of lasting satiety”, recognizes the expert.
Error number 2: neglect the preservation of vitamins
When you cook the vegetables for too long, you lose more vitamins and minerals, sensitive to heat and humidity. “This is particularly the case for certain liposoluble vitamins, such as vitamin C, very fragile. For example, the more the broccoli is cooked for a long time, the less vitamin C, which deteriorates quickly under the effect of heat”, warns the expert.
Error number 3: zap the icy water bath
Last detail which can compromise the benefits of your vegetables: zap the stage of the ice water bath. Without this crucial step, the vegetables continue cooking … and the overflow is inevitable. It is therefore better again here “stop cooking at the right time “, concludes Alexandra Retion.