If we want our vegetables to retain as much of their goodness as possible, we need to make a significant effort to cook them well. As we have seen, steaming. cooking in a small amount of water and microwaving– are preferred techniques to boiling, because with the latter the cooking liquid, which remains unused, leaches nutrients from the vegetables. And in order to help cut down on fat consumption, we must use as little oil as possible when stir-frying vegetables in a wok or pan and when roasting them.
Whichever technique you decide upon, take care not to overcook vegetables. Overcooking destroys many nutrients in food, including important vitamins. Whether they are cooked whole or sliced, vegetables need to be about the same size so that they will cook evenly and be ready simultaneously. If your green vegetables are ready a little too early, plunge them into a large quantity of cold water to stop the cooking and prevent loss of colour. When they are just cooled. strain them immediately and keep them cold and moist. Vegetables can be reheated in a covered saucepan in a little water, by steaming, by adding them to boiling water for a short time, or by microwaving them.

Curried Vegetable Cousous Recipe

Mashed Potatoes Recipe