There are already a few questions on cooked vegetables on Seasoned Advice. I want to know the best way to cook them straight from the freezer to maintain nutrients. I normally put lots of water in a cooking bowl and boil them for a long time. My wife thinks this looses the nutrients.
在经验丰富的建议上已经有一些关于熟蔬菜的问题。我想知道从冰箱直接煮它们以保持营养的最佳方法。我通常在煮饭碗里放入大量的水,煮沸很长时间。我的妻子认为这会失去营养。
Is defrosting them on a pan with a small amount of butter and letting slowly cook briefly actually helping? Any other methods to maintain the nutrients as best as possible for frozen vegatables.
用少量的黄油将它们放在平底锅上解冻,然后让它们慢慢煮一下实际帮助吗?任何其他方法,以尽可能保持冷冻蔬菜的营养。
- For Asparagus frozen I pan cook it very lightly once defrosted with salt and pepper.
- For brocolli I place in a pan and boil the brocolli
对于冷冻的芦笋,一旦用盐和胡椒解冻,我就会非常轻微地烹饪。
对于brocolli我放在锅里煮沸brocolli
Is steam cooking better or microwaving? I don't have a microwave as I don't believe in radiating food
蒸汽烹饪更好还是微波炉?我没有微波炉,因为我不相信放射食物
Thank you
4 个解决方案
#1
7
What you want to avoid is where you leave lots of liquid behind.
你想要避免的是你留下大量液体的地方。
When you're boiling, water soluble nutrients (eg minerals, vitamins B) will be leached out.
当你煮沸时,水溶性营养素(如矿物质,维生素B)会被浸出。
If you cook it slowly in fat (oil, butter, etc.), but it's so much that it's a puddle left behind, you might be losing fat soluble vitamins (eg, vitamins A, D, E)
如果你慢慢地用脂肪(油,黄油等)煮它,但它是一个留下的水坑,你可能会失去脂溶性维生素(如维生素A,D,E)
Cooking at too high of a heat can also break down nutrients into other compounds ... but it's a trade-off, as cooking breaks down cell walls and makes them more bio-available.
在太高的温度下烹饪也可以将营养物质分解成其他化合物......但这是一种权衡,因为烹饪会破坏细胞壁并使其更具生物可利用性。
...
Personally, I tend to look at flavor, not just nutrients, as if it doesn't taste good, you're not going to eat it, and then you won't get any nutrients.
就个人而言,我倾向于看味道,而不仅仅是营养素,好像味道不好,你不会吃它,然后你就不会得到任何营养素。
So, I'd recommend a 'steam-sauté' method:
所以,我建议使用'steam-sauté'方法:
- Put the vegetables in a pan with a little bit of water (about 3 TB / 45mL) and a lid
- Heat until you have steam, and let steam for a couple of minutes (exact time depends on the size of what you're re-heating, but you want them defrosted)
- Take the lid off, and let most of the water evaporate. You can push the veg to one side to speed this up
- Add a little oil and whatever seasoning, and cook 'til you get a little bit of color
将蔬菜放入装有少量水(约3 TB / 45mL)和盖子的平底锅中
加热直到你有蒸汽,并让蒸汽几分钟(确切的时间取决于你重新加热的大小,但你希望他们解冻)
取下盖子,让大部分水蒸发掉。您可以将蔬菜推到一边以加快速度
添加一点油和任何调味料,然后煮,直到你得到一点颜色
For fresh vegetables, I'll sauté first, then steam. (and for brocolli, I saute the sliced up stems before adding the florets)
对于新鲜蔬菜,我先炒,然后蒸。 (对于brocolli,我在添加小花之前将切好的茎腌制)
#2
1
Use a microwave. Microwaves have been shown to preserve more nutritional value in vegetables than boiling in numerous studies. When it comes to maximizing the amount of nutrients retained in vegetables a microwave literally cannot be beat. A few studies have found that microwaving certain vegetables actually makes certain nutrients more available too so depending on the vegetable microwaving might actually be more nutritious than eating it raw.
使用微波炉。在许多研究中,微波已经被证明在蔬菜中比在煮沸时保留更多的营养价值。当谈到最大限度地保留蔬菜中的营养素时,微波炉确实无法被击败。一些研究发现微波处理某些蔬菜实际上也使得某些营养素更容易获得,这取决于蔬菜微波可能实际上比生吃更有营养。
If you don't want to use a microwave then you need to blanch them. I defrost mine on the counter, but if you're using enough water then you shouldn't need to worry about the temperature drop too much. Experiment and use common sense when adding frozen stuff to hot water.
如果您不想使用微波炉,那么您需要将它们弄糊涂。我在柜台上解冻了我,但如果你用的水足够多,你就不必担心温度下降太多了。在冷水中加入冷冻食品时,尝试并运用常识。
Now, with the above out of the way, if you're eating enough vegetables it doesn't matter how you boil them when it comes to the micro-nutrients. The simple fact of the matter is that vegetables don't just contain nutrients, they're loaded, absolutely strapped, with them. If you actually eat enough vegetables - with a good amount of variety of course - you should really be getting all of the nutrients you need that you could get from eating vegetables regardless of the amount of nutrition lost to boiling. Cooking method isn't going to make a ton of difference, unless you boil them for 4 hours or something, but even with that if you just eat a few servings of vegetables that aren't cooked to death you should be fine. Keep in mind that adding a ton of fat or sugar to vegetables is going to affect your macro-nutrients(Macro-nutrients are protien, carbs, and fat, Micro-nutrients are vitamins and minerals and stuff)
现在,如果你吃了足够多的蔬菜,那么当它涉及微量营养素时,你如何煮沸它们并不重要。事实上的一个简单事实是,蔬菜不仅含有营养成分,而且还含有丰富的营养成分。如果你真的吃了足够多的蔬菜 - 当然还有很多种 - 你应该得到所需的所有营养,你可以从吃蔬菜中获得,无论煮沸的营养量多少。烹饪方法不会产生太大的影响,除非你将它们煮4小时或者其他东西,但即便如此,如果你只吃几份未经煮熟的蔬菜,你应该没事。请记住,在蔬菜中加入一吨脂肪或糖会影响你的大量营养素(宏观营养素是蛋白质,碳水化合物和脂肪,微量营养素是维生素和矿物质和东西)
One thing that's important to note is that you probably don't get all of the nutrients you actually need from vegetables. Most Americans don't get enough b12 so you should be taking b12 supplements.(The rate of b12 deficiency in omnivores is high enough to suggest that the average american isn't getting enough b12 from meat either so you should really be eating b12 fortified foods or taking supplements anyway.)
需要注意的一件事是,您可能无法从蔬菜中获得实际需要的所有营养素。大多数美国人没有足够的b12,所以你应该服用b12补充剂。(杂食动物的b12缺乏率高到足以表明普通美国人没有从肉中获得足够的b12,所以你应该真正吃b12强化无论如何,食物或服用补品。)
Before the argument starts, frozen vegetables lose less nutrients over time than "fresh" vegetables do. If you're not growing your own food, frozen vegetables are the most nutritional choice.
在争论开始之前,冷冻蔬菜随着时间的推移失去的营养成分比“新鲜”蔬菜少。如果你不种植自己的食物,冷冻蔬菜是最有营养的选择。
#3
0
Straight to a hot stove pan with butter.
直接到热锅炉用黄油。
#4
0
It depends on vegetable in question.
这取决于有问题的蔬菜。
I generally use the steam of the boiling water to defrost green beans; then boil them directly in the same water for a couple of minutes.
我一般用沸水蒸汽来解冻青豆;然后将它们直接在同一水中煮沸几分钟。
You can also add a small amount of butter and a bit water and slowly cook them in a pot directly frozen. I use this method for frozen green peas, when I want to make a green pea mash.
你也可以加入少量的黄油和少许水,然后在直接冷冻的锅中慢慢煮。当我想做一个绿豌豆泥时,我用这种方法冷冻青豆。
#1
7
What you want to avoid is where you leave lots of liquid behind.
你想要避免的是你留下大量液体的地方。
When you're boiling, water soluble nutrients (eg minerals, vitamins B) will be leached out.
当你煮沸时,水溶性营养素(如矿物质,维生素B)会被浸出。
If you cook it slowly in fat (oil, butter, etc.), but it's so much that it's a puddle left behind, you might be losing fat soluble vitamins (eg, vitamins A, D, E)
如果你慢慢地用脂肪(油,黄油等)煮它,但它是一个留下的水坑,你可能会失去脂溶性维生素(如维生素A,D,E)
Cooking at too high of a heat can also break down nutrients into other compounds ... but it's a trade-off, as cooking breaks down cell walls and makes them more bio-available.
在太高的温度下烹饪也可以将营养物质分解成其他化合物......但这是一种权衡,因为烹饪会破坏细胞壁并使其更具生物可利用性。
...
Personally, I tend to look at flavor, not just nutrients, as if it doesn't taste good, you're not going to eat it, and then you won't get any nutrients.
就个人而言,我倾向于看味道,而不仅仅是营养素,好像味道不好,你不会吃它,然后你就不会得到任何营养素。
So, I'd recommend a 'steam-sauté' method:
所以,我建议使用'steam-sauté'方法:
- Put the vegetables in a pan with a little bit of water (about 3 TB / 45mL) and a lid
- Heat until you have steam, and let steam for a couple of minutes (exact time depends on the size of what you're re-heating, but you want them defrosted)
- Take the lid off, and let most of the water evaporate. You can push the veg to one side to speed this up
- Add a little oil and whatever seasoning, and cook 'til you get a little bit of color
将蔬菜放入装有少量水(约3 TB / 45mL)和盖子的平底锅中
加热直到你有蒸汽,并让蒸汽几分钟(确切的时间取决于你重新加热的大小,但你希望他们解冻)
取下盖子,让大部分水蒸发掉。您可以将蔬菜推到一边以加快速度
添加一点油和任何调味料,然后煮,直到你得到一点颜色
For fresh vegetables, I'll sauté first, then steam. (and for brocolli, I saute the sliced up stems before adding the florets)
对于新鲜蔬菜,我先炒,然后蒸。 (对于brocolli,我在添加小花之前将切好的茎腌制)
#2
1
Use a microwave. Microwaves have been shown to preserve more nutritional value in vegetables than boiling in numerous studies. When it comes to maximizing the amount of nutrients retained in vegetables a microwave literally cannot be beat. A few studies have found that microwaving certain vegetables actually makes certain nutrients more available too so depending on the vegetable microwaving might actually be more nutritious than eating it raw.
使用微波炉。在许多研究中,微波已经被证明在蔬菜中比在煮沸时保留更多的营养价值。当谈到最大限度地保留蔬菜中的营养素时,微波炉确实无法被击败。一些研究发现微波处理某些蔬菜实际上也使得某些营养素更容易获得,这取决于蔬菜微波可能实际上比生吃更有营养。
If you don't want to use a microwave then you need to blanch them. I defrost mine on the counter, but if you're using enough water then you shouldn't need to worry about the temperature drop too much. Experiment and use common sense when adding frozen stuff to hot water.
如果您不想使用微波炉,那么您需要将它们弄糊涂。我在柜台上解冻了我,但如果你用的水足够多,你就不必担心温度下降太多了。在冷水中加入冷冻食品时,尝试并运用常识。
Now, with the above out of the way, if you're eating enough vegetables it doesn't matter how you boil them when it comes to the micro-nutrients. The simple fact of the matter is that vegetables don't just contain nutrients, they're loaded, absolutely strapped, with them. If you actually eat enough vegetables - with a good amount of variety of course - you should really be getting all of the nutrients you need that you could get from eating vegetables regardless of the amount of nutrition lost to boiling. Cooking method isn't going to make a ton of difference, unless you boil them for 4 hours or something, but even with that if you just eat a few servings of vegetables that aren't cooked to death you should be fine. Keep in mind that adding a ton of fat or sugar to vegetables is going to affect your macro-nutrients(Macro-nutrients are protien, carbs, and fat, Micro-nutrients are vitamins and minerals and stuff)
现在,如果你吃了足够多的蔬菜,那么当它涉及微量营养素时,你如何煮沸它们并不重要。事实上的一个简单事实是,蔬菜不仅含有营养成分,而且还含有丰富的营养成分。如果你真的吃了足够多的蔬菜 - 当然还有很多种 - 你应该得到所需的所有营养,你可以从吃蔬菜中获得,无论煮沸的营养量多少。烹饪方法不会产生太大的影响,除非你将它们煮4小时或者其他东西,但即便如此,如果你只吃几份未经煮熟的蔬菜,你应该没事。请记住,在蔬菜中加入一吨脂肪或糖会影响你的大量营养素(宏观营养素是蛋白质,碳水化合物和脂肪,微量营养素是维生素和矿物质和东西)
One thing that's important to note is that you probably don't get all of the nutrients you actually need from vegetables. Most Americans don't get enough b12 so you should be taking b12 supplements.(The rate of b12 deficiency in omnivores is high enough to suggest that the average american isn't getting enough b12 from meat either so you should really be eating b12 fortified foods or taking supplements anyway.)
需要注意的一件事是,您可能无法从蔬菜中获得实际需要的所有营养素。大多数美国人没有足够的b12,所以你应该服用b12补充剂。(杂食动物的b12缺乏率高到足以表明普通美国人没有从肉中获得足够的b12,所以你应该真正吃b12强化无论如何,食物或服用补品。)
Before the argument starts, frozen vegetables lose less nutrients over time than "fresh" vegetables do. If you're not growing your own food, frozen vegetables are the most nutritional choice.
在争论开始之前,冷冻蔬菜随着时间的推移失去的营养成分比“新鲜”蔬菜少。如果你不种植自己的食物,冷冻蔬菜是最有营养的选择。
#3
0
Straight to a hot stove pan with butter.
直接到热锅炉用黄油。
#4
0
It depends on vegetable in question.
这取决于有问题的蔬菜。
I generally use the steam of the boiling water to defrost green beans; then boil them directly in the same water for a couple of minutes.
我一般用沸水蒸汽来解冻青豆;然后将它们直接在同一水中煮沸几分钟。
You can also add a small amount of butter and a bit water and slowly cook them in a pot directly frozen. I use this method for frozen green peas, when I want to make a green pea mash.
你也可以加入少量的黄油和少许水,然后在直接冷冻的锅中慢慢煮。当我想做一个绿豌豆泥时,我用这种方法冷冻青豆。