Leafy Greens Cooking Tips and Savory Recipes - The Holistic Chef (2024)

FAQs

What is the best cooking method for green leafy vegetables? ›

Research has shown that sautéing vegetables in olive oil, including leafy greens, is recommended over boiling or deep frying to preserve nutrients in vegetables without adding too many calories.

Steaming. Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water ( 4 , 5, 6, 17 ). Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15% (5).

For sweet, you might go for a balsamic glaze. For sour, you could use lemon juice. Salty is, well, salt, but you could also try anchovies or a bit of bacon, says Devonshire. And parmesan is an umami king for greens, he says.

Steaming. Steaming vegetables is popular with dietitians because you lose less vitamins than boiling. When steamed, vegetables like broccoli, spinach and lettuce lose just 9-15% of their vitamin C content.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Spinach. The leafy green is packed with nutrients, but you'll absorb more calcium and iron if you eat it cooked. The reason: Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium but breaks down under high temperatures. What Do You Really Get When You Buy Organic?

How do you cook spinach without losing nutrients? The most important thing is to not boil it in water, and to use as little water as possible when steaming it. Cooking most greens and vegetables at high temperatures, for long periods of time, and with a lot of water that isn't consumed wastes nutrients.

The green leaves turn dark green during this long cooking process, and the cooking water will be greatly reduced. Unfortunately, nutrients are leached out into the cooking liquid that many people pour down the drain. This cooking liquid or "pot likker," as it is called in southern states, is full on valuable nutrients.

Does baking soda destroy nutrients? ›

Turns out cooking food with baking soda (a.k.a. sodium bicarbonate) can indeed damage a number of nutrients, such as vitamin C, vitamin D, riboflavin, thiamin, and one essential amino acid. Yet it doesn't hurt others, including vitamin A, vitamin B12, niacin, and folic acid.

Eat them raw in a salad

Romaine, arugula, mesclun, baby spinach, kale, watercress, and radish greens make a great salad base. Top it with chopped bell pepper, cucumbers, shredded carrots, chopped broccoli, sunflower seeds and perhaps even some parmesan cheese, chopped apple or roasted cubed butternut squash.

Steaming veggies can preserve nutrients, color, shape, and texture, without having to add any unnecessary fats through ingredients like oils or butter. To steam, place food into a steam basket and cover over simmering water. Since food is not directly touching the water, vegetables retain more of their nutrients.

A gentle steam is best; it allows vegetables to maintain their nutrients because the vitamins and minerals don't leak out into the water you end up discarding. “Steaming is one of the best ways to retain nutrients, and tends to be one of the quicker methods of cooking vegetables,” says Raimo.

Chiffonade. Unlike all the cuts mentioned above, which are used for larger, hard vegetables, the chiffonade is a cut that's applied to herbs and leafy vegetables. To chiffonade, stack all the leaves together and roll them tightly, holding them down with one hand and slicing the leaves perpendicular to the roll.