Microwaving Veggies OK

It's OK to be convenient. 

Hey folks, 

Those of you that know me, know I love to cook. For years now, they have been telling us that Microwaving Foods, although convenient, is not as healthy for us as say cooking in the Oven, on the Stove, or even simply Steaming our food. Fish and Veggies have been said to loose all there nutritional value in the Mic. 

Well turns out that this may not be the case. Seems that Microwaving Food, may be just as healthy as any other method. It may even help bring out MORE nutrients in our foods? Now do not get me wrong. Since I do love to cook. Everything from scratch and using the best ingredients, for me, is always the best way to go. But lets look at this in this week's Health and Science Segment. According to Yahoo Shine - Does Microwaving Veggies Kill the Nutrients? By SHAPE magazinePosts By SHAPE magazine | Healthy Living – Mon, Apr 2, 2012 3:07 PM EDT

Does microwaving "kill" nutrients? What about other cooking methods? What's the best way to cook food for maximum nutrition? We wanted to know, so we went to SHAPE's diet doctor, Mike Roussell, PhD, to get the scoop. Here's what he had to say:

Despite what you might read on the Internet, microwaving your food does not "kill" nutrients. In fact, it can make certain nutrients more available to your body . In terms of the impact on your food's nutrients, microwaving is the equivalent of sautéing or heating up in a pan (just a lot more convenient). Research on this topic shows that whenever you cook greens (broccoli, spinach, etc), some of the B vitamins and other water-soluble vitamins are lost. The amount you lose depends on the duration and rigor in which the food is cooked-steaming broccoli in the microwave for 90 seconds is a lot different than nuking it for five minutes. Another example: Sautéing green beans in a pan allows for much better vitamin retention than if you were to boil them. Boiling leaches the most nutritients out of your food, so with the exception of potatoes, try to avoid boiling your vegetables.

Just for the record I HATE Boiled Veggies. Most of the time they turn into nothing more than mush.

Although cooking vegetables does reduce the amount of certain vitamins, it can also liberate other nutrients, like antioxidants, allowing for greater absorption by the body. Research from the University of Oslo found that microwaving or steaming carrots, spinach, mushrooms, asparagus, broccoli, cabbage, green and red peppers, and tomatoes led to an increase in the antioxidant content of the foods (in that the antioxidants become more available for absorption). And still more research shows that lycopene, the powerful antioxidant that gives tomatoes and watermelon their red color, is better absorbed by the body when it's consumed in cooked or processed tomato products-salsa, spaghetti sauce, ketchup, etc.-rather than fresh tomatoes.

Eating cooked vegetables has its pros and cons, but the bottom line is that it's important to eat your food in a variety of ways. Enjoy raw spinach in salads and go for wilted or steamed as a side dish with dinner.

Love Spinach. I know, I know. You may not. But I do. It truly is amazing the benefits of Spinach. But with ANY Veggies, boiling bad. Steaming and now apparently Microwaving good. Just do not add to much water to it.

If you use a microwave to steam your veggies, be careful not to add so much water that you're actually boiling, and watch the clock to avoid overcooking (the amount of time needed will vary greatly, depending on the type of vegetable and how small it's cut). The primary takeaway is to incorporate both raw and cooked foods into your diet. It's the easiest way to ensure that you're getting the maximum amount of vitamins, minerals, and antioxidants.

Dr. Mike Roussell, PhD , is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of Dr. Mike's 7 Step Weight Loss Plan and the 6 Pillars of Nutrition. Connect with Dr. Mike to get more simple diet and nutrition tips by following @mikeroussell on Twitter or becoming a fan of his Facebook page

So there you have it folks. Convenience is not as bad as you have been lead to believe. So Nuke away. {Smile} If that is your thing. I actually have a friend that cooks Salmon in the Dishwasher. True fact. So it doesn't seem to really matter all that much HOW. What matters is how long. You also may want to stay away from Boiling. Unless you like that nutrient deficient mush.
Peter