If you’re trying to cut back on your microwave use, there is no reason you need to subsist on raw cauliflower or kale. Joy Feldman, NC, an integrative holistic-health nutritional consultant and health coach, provides her ranking of the healthiest and most flavorful cooking methods.
Not only does steaming preserve flavor, aroma, vitamins and antioxidants, it also decreases the volume of vegetables so you can eat more. USDA researchers discovered that lightly steaming greens such as collards and broccoli increases their ability to bind to bile acids more than if consumed raw. With lower levels of circulating bile acids in the blood, the body uses cholesterol to make more bile, which in turn lowers cholesterol numbers and may confer heart-health benefits. Multistack electric steamers let you cook several items at once and are more energy efficient than stovetop steaming.
The intense heat from the stovetop minimizes nutrient loss and helps maintain vegetable texture and color. High-quality woks are great for rapid, even heating at high temperatures, but you can also use a large, heavy, flat-bottom frying pan for stir-frying just about anything.