Chicago Home and Lifestyles – 5 tips for healthier meal preparation

We are all trying to eat healthier. What you may not realize is that even if you are incorporating a lot more vegetables and fruits into your diet, the way you’re preparing them may be lessening the nutrients! Here are some ways to get the most nutritional value from your diet. 

Peel your produce a lot less. The outer peel of fruits and vegetables like cucumbers, carrots, potatoes, apples and pears are rich in fiber. They also have antioxidants and phytochemicals that protect against cell damage and reduce inflammation. Worried about pesticides? Wash thoroughly with a vegetable brush and keep that skin on. Fruits can be blended in smoothies and vegetables can be roasted to make those peels delicious. 

Don’t over boil. Over-cooking vegetables by boiling loses water soluble vitamins like C and some B. Boil only until the vegetables are brightly colored and just fork tender with a little firmness in the center. Steaming, sauteing, and roasting are even better methods. Another good idea is to save the water from boiling and use it in soups, stews, and sauces to recapture some nutrients.

Save the fat. Fat has earned a poor reputation for the last few decades. But do you realize fat is a macronutrient? It also supports the absorption of vitamins A, D, E, and K. These vitamins are fat soluble, and they need fat present to be absorbed. Fat also triggers your system to release bile and carriers to bring these nutrients to your bloodstream. Add healthy sources of fat to your cooking. Roast vegetables with avocado or olive oil and use these healthy oils in salad dressings. Throw some chia or flax seeds in your smoothie. Add a bit of avocado or nut butter to your sandwiches and wraps. 

Try not to cut your produce too far in advance. As soon as produce is cut, oxidizing starts that breaks down nutrients. It’s tempting to cut ahead to save time and have healthy choices in the fridge, but wait if you can. That’s why I detest bagged cut salad greens! It takes only a little time to cut your salad fresh. 

Pair iron-rich vegetables with vitamin C. Iron rich foods like leafy greens, nuts, and legumes are not absorbed easily. Vitamin C aids with this absorption. Add citrus juice to your salad dressings and some chopped bell peppers to give a vitamin C punch. Add nuts to vegetables high in vitamin C like Brussels sprouts and broccoli. 

Kathleen Weaver-Zech and Dean’s Team Chicago