What is the best cooking method that retain vitamins?

To retain nutrients, especially when cooking frozen veges, use1/2 cup of water for every2 cups of vegetables.
Here are some basic times: Spinach --3 to4 minutes Turnip greens --15 to20 minutes Other greens --10 to12 minutes Zucchini --8 to12 minutes Large lima beans, cut snap beans, broccoli, carrots, cauliflower, corn and peas --3 to10 minutes.
Source: http://southernfood.about.com/od/freezingfood/a/aa082101_3.htm

You can use the steaming method with less water when heating.

raw and steamed

عن طريق طهي الخضار بدون استخدام سوائل يفضل الطهي على البخار لكن هذه الطريقه يمكن ان تكون مملة الطريقة الافضل هي شوي الخضار باضافة القليل من الزيت وبعض الملح والتوابل حتى ينضج بالشكل المطلوب

sous vide or steamer :)

 

Steamed

Here are some helpful tips and important help in keeping the housewife beneficial ingredients as much as possible in cooking: - Clean the vegetables and fruits with a thick crust thoroughly soft brush and water: Avoid soaked and you Tgsleynha.
Some vitamins dissolve in water.
- Leave the edible crust over fruit and vegetables: carrots, potatoes, pears, and Akeshti them as little as possible.
Since most vitamins and minerals are found in the outer leaves in the crust in the region immediately below the crust; and not in the center of the fruit.
The cortex also is a natural barrier helps to protect the fruit from losing its nutritional elements.
- Nationalist cook vegetables and fruits in a small amount of water: or, better yet, offer to steam within Burner vegetables or inside a microwave oven.
The steamed cooking helps to retain most of the fruits of its elements food because vegetables usually are not touching the cooking syrup.
- Cut the vegetables that need to be cooked for a longer period: But Make the larger pieces.
Whenever I said the surface area exposed to the outside air; less likely loss of vitamins.
- I eat raw fruits and vegetables: or cook many vegetables such as asparagus, green beans, broccoli, peas, ice as soon as possible; any until just soft and crunchy.
Some vitamins, such as B vitamins and vitamin C, are easily damaged by heat, the more cooking time is short; greater retention of vegetables and fruits with vitamins.
- The short cooking time helps to keep vegetables بلونها bubblegum flavor as well: The flavors of the strongest flavor of vegetables, such as cabbage market Brussels sprouts and kale, it can become stronger if exaggerated the إنضاجها of.
- Cook fruits and vegetables inside a vase covered: This method does not steam escapes are cooking faster.
- Re only canned food heating above the surface of the fireplace: or inside a microwave oven if it had just opened, canned vegetables will not need to cook again.
And only lost its flavor and nutritional elements lost.
- Keep a drink Remaining: cooked vegetables to prepare dishes, soups, stews and sauces; Because if you can freeze it and use it later.
This is one way to "recycle" vitamins are soluble in water and minerals that would otherwise have gotten rid of them while we got rid of the cooking water: - To cook beets and red cabbage: add a little lemon juice or vinegar to the cooking water: This helps on the Red retaining بلونها to, bubblegum.
Do not add sodium carbonate! Although alkaline sodium carbonate make vegetables look greener, they at the same time destroy some vitamins.
- Cooking in the microwave! Why: first, because the cooking in the microwave is extremely fast, and thus not exposed sensitive nutrients to the temperature of the heat for a long time.
Second: Because cooking in the microwave does not need to add fat.
- There is also the advantage in terms of flavor: The vegetables did not overdo it in cooked; they will retain بلونها and the characteristics that make them soft and crunchy, which makes it attractive.
- Withhold milk in opaque containers; inside the refrigerator: the Leaving milk in transparent glass jug on the table allows for some riboflavin that the damage due to the sun's rays.
- Tgahla you want to rinse the grains: such as rice before cooking, it may sweep away with nutrients lost with water.

microwaving, pressure cooking in minimum water, steaming with minimum water