If you embrace a life of healthy wholesome eating, or are beginning to adopt some healthy eating practices, you probably have a pretty good idea of what your diet should look like. Unfortunately, you can still take a wrong turn even if you have healthy foods on your plate. If you are trying to get all of the wonderful nutrients out of your food, it all comes down to how the food is prepared. Read these five common mistakes in order to avoid the bad and consume the good:
If you are boiling your vegetables, a good portion of the essential nutrients and antioxidants are destroyed. Some vegetables have water-soluble nutrients. Boiling them in heat causes the vegetables to lose vitamins. Other vegetables contain nutrients that are heat sensitive and are destroyed if exposed to heat for a sustained period of time.
Solution: Only fill the pot a quarter inch to decrease the amount of nutrients that seep out. Watch the clock to avoid overheating your vegetables. Broccoli and cauliflower should be cooked for 2 minutes, green beans for 4 minutes, snow peas, and sugar snap peas for 1-2 minutes.
If you are throwing the yolk out, you are missing out on some important nutrients. When you skip the yolk, you are not only missing out on protein and omega 3 fats, but also a wide variety of vitamins and antioxidants.
Solution: To get the benefits of the egg yolk chose a cooking method that does not break the yolk. If you do break the yolk, the cholesterol in the egg yolk oxidizes, which may in fact harm your health. Some safe and healthy ways to cook eggs are frying, poaching, and hard-boiling.
Fresh herbs are a great way to add wholesome flavor to a dish, but it is important to know when to add them at the right time to get the best results.
Solution: When you substitute fresh herbs in a recipe, add three times more of the fresh herbs since dried herbs are much more potent. Stronger herbs like rosemary can be added to the dish early since they can withstand longer cooking times, but delicate herbs like basil and cilantro are generally added at the end.
Fall is just around the corner, which means it will be raining apples. If you are removing the skin from the apples, you are removing the healthiest part! Apple skins are packed with fiber and many vitamins that you won’t want to miss out on!
Solution: If your recipe calls for skinless-apples, save the skin to eat plain or throw it into a smoothie. Your body will thank you for the extra fiber, vitamin A, and Vitamin C.
Beans are an excellent source of protein, fiber, and are full of vitamins. If you are only soaking beans for 2 hours before you add them to a dish, you aren’t eliminating all of the scum. The scum, phytic acid and enzyme inhibitors, can make for an unhappy gut causing digestive problems.
Solution: Beans need to be soaked for at least 8 hours to increase digestibility and nutrient absorption. The longer you soak the beans, the safer your results will be. Try it out and see the difference you feel in your stomach!