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Best Ways to Cook Your Veggies for the Most Nutrition


A lot of us are looking to get the most “bang for our buck” when it comes to nutrition and cooking our food. Afterall, we’re not spending our money on healthy foods to waste the nutrients in them, right? This is one reason the raw food movement has become so popular. The idea is to get more nutrients without “destroying” them through cooking them, or that’s at least the theory.

Many people also opt for boiling veggies hoping to avoid the bad effects of the dreaded frying method, and a large percentage also fear the microwave nowadays when we hear this “electrocutes” our veggies, or exposes us to toxins we so often hear about through radiation. However, you might be surprised that when it comes to veggies, not one method suits them all. In fact, some even increase in antioxidant content when cooked, while many antioxidants remain untouched, and oh, that microwave? Well, it might not be something to fear so badly after all.

What Research and Experts Says About Cooking Our Veggies

Dr. Michael Greger is a go-to for learning about vegan nutrition and to obtain medical advice from. He recently provided a video on how to get the most “bang for your buck” in terms of nutrition when it comes to getting the most nutrients from how we cook vegetables. Showcasing a study conducted by health professional that compared six different cooking methods with 20 different vegetables, we learn that veggies all differ in their nutrition content depending on how they’re prepared. What they found was pretty surprising, especially to those individuals that fear the microwave and think all raw is always the best way to go.

Check out the video below and explore some of our recipes below that showcase some super star vegetables cooked in a variety of ways.

Different Ways to Cook Veggies With Recipes:



Eggplant Garbanzo Stew With Polenta

Spicy Peanut Mushroom Kale Soup

Chili Garlic Potatoes and Cauliflower with Turmeric


Butternut Squash Breakfast Bake

 Unfried Cauliflower Rice in Ginger Miso Sauce

Sauteed Avocados


Roasted Vegetable Frittata 

Easy Roasted Root Veggies

Super Flax Green Bean Fries


 Moroccan Spice Lentil Butternut Squash Burgers

Cinnamon Spice Sweet Potato Fries

Kale and Artichoke Pizza


 Raw Rainbow Salad

Hearty Vegan Cobb Salad

Raw Asparagus Soup


Broccoli Salad with Quinoa, Scallions, and Roasted Cashews

Perfect Fried or Steamed Veggie Dumplings (go with the steamed choice!)

Steamed Sweet Potatoes With Wild Basil, and Tomato Chili Sauce


Grilled Beet Salad With Almonds and Dried Cranberries

Curry with Tofu and Grilled Veggies

Grilled Avocados With Roasted Tomatoes

We, of course, have many other recipes cooked (or not cooked) in a variety of ways, so try them all out and experiment with different method. Because, when it comes to eating veggies, the best way to cook them is whatever way you’ll enjoy them the most, leading you to eat more of them. If you are looking to eat higher raw recipes, then be sure to add more smoothies and raw soups to your day. Sneaking a little kale, carrots, spinach and other veggies in here and there, is one of the best ways to work more into your day.

Remember that eating veggies doesn’t have to be boring or stressful when it comes to obtaining nutrients. Experiment with different methods and just enjoy the ones that suit you best. Remember that the main point is that you’re eating them – period!

BONUS Recommendation: Download the Food Monster App

baked samosa flautas

If you enjoy articles and recipes like these and want more, we highly recommend downloading the Food Monster App. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions.

The Food Monster app has over 8k recipes and 500 are free. To access the rest, you have to pay a subscription fee but it’s totally worth it because not only do you get instant access to 8k+ recipes, you get 10 NEW recipes every day! You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more!

Lead Image Source: ArtCookStudio/Shutterstock

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47 comments on “Best Ways to Cook Your Veggies for the Most Nutrition”

Click to add comment
Mandi Silva
11 Months Ago

Graham Burns

Ernie Solis
11 Months Ago

I steam my vegetables, they come out perfect every time.

Kate Alexandra
11 Months Ago

Sophie Matthews

Craig Williams
11 Months Ago

"Toxins" .... I always microwave, why do people keep believing this myth that they are bad. Jacket potato in less than 8 mins, time is key.

Deedee Stahhl
11 Months Ago

Microwaving changes its molecular structure....?????

Terry Giglio
11 Months Ago

Good to know

Janice Hamilton
11 Months Ago

Microwaving...the gentlest way to cook vegetables? You must be fucking shitting me!!!

Michael Rooney
11 Months Ago

小山 千春 must read/ watch best ways to cook (or not cook) all your veggies :)

Michael Rooney
26 Sep 2016

With recipes...

Susan Werb
11 Months Ago


Salla Juutilainen
11 Months Ago



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