1. Buy the whole vegetable
When you buy whole vegetables instead of precut vegetables, it ensures that the roots, thus many nutrients, are still intact. Buying the whole vegetable also ensures freshness of the vegetable and that it’s likely been harvested more recently than cut vegetables.
2. Store properly
Make sure you do not cut, shred or tear the vegetables before you store them. Keeping the plant together guarantees the nutrients stay together as well. For more information on storage, check out the back of your weekly newsletter from The Produce Box.
3. Cook the vegetable correctly
Some vegetables require different cooking techniques. For instance, potatoes should not be eaten immediately after cooking. Carrots shouldn’t be cut before cooking. And NO vegetable should be boiled if at all possible. Boiling a vegetable causes water soluble nutrients to leach out into the water. Unless you’re making soup, try to avoid boiling.
4. Eat all of the vegetable
Some of the most nutritious parts of a vegetable are the roots. Filled with antioxidants, this part of the vegetable is often thrown away. Don’t forget about the peels either! They are also a great source of nutrients. If you can’t incorporate the entire vegetable into your dish, try using what you would throw away in a breakfast smoothie.
Information from Eating on the Wild Side by Jo Robinson.