How to cook greens so that they do not lose vitamins, taste and color?

1. Storage

Storing vegetables is key. On the market, choose the ripest specimens – but remember, they cannot be stored for a long time, so do not buy for future use. And immediately avoid vegetables that have any damage – they can be stored even less. Vegetables love moisture – it prevents wrinkling, so it’s best to keep them in a special compartment in the refrigerator. But too high humidity is also bad, so first wrap the vegetables in paper towels, and then arrange them in plastic bags with holes – this way they will last the longest.

2. Before cooking

Everyone wants to save time these days, but chopping vegetables long before cooking is a sure way to end up with shriveled pieces. As soon as vegetables are cut, they begin to dry out and oxidize, losing their appearance – and nutrients! Cut vegetables no earlier than a few hours before cooking. If you still cut the vegetables in advance, at least wrap them in a paper towel and place them in a plastic bag. And it is generally better to wash greens immediately before cooking or slicing.

3. Do not overcook

If you are used to cooking even the most delicious vegetable for too long, it will definitely and firmly become one of the “most disliked” ones! In fact, if you do not intend to make soup without fail, then you should not cook vegetables at all: this destroys most of their useful substances and makes the product unattractive in texture and appearance. It is healthier (and faster) to cook vegetables on the grill or quickly fry in a wok – it tastes better and more nutrients are preserved! But blanching vegetables in boiling water is possible, necessary and correct: this allows you to fully cook the most tender of them and softens the tougher and more stubborn ones for further quick cooking. It is especially useful to blanch bitter vegetables – this will remove the bitterness, for example, from certain types of greens. It is also good to blanch vegetables before deep freezing.

To blanch vegetables, you will need a large pot of boiling water. Dip in the fresh product and stir with a long-handled spoon. In just a few minutes, the vegetables will begin to change color to a brighter color and soften a little. Watch the time – we don’t want to get “biomass”! After such a gentle heat treatment, it is good to throw the vegetables on ice or at least rinse with cold water under the tap, in a colander. Then let the excess water drain. Freeze or continue to cook according to the selected recipe – for example, fry. Blanching allows you to significantly reduce the cooking time of vegetables, while maintaining their benefits.

4. Condiments and spices

Usually each vegetable has its own natural, pleasant taste. But if you want to add spices – why not! In addition, roasting with onions or garlic gives the vegetables a special flavor. If you want to change the bitter taste of vegetables, you can try adding agave nectar or sugar. To add sourness, you can sprinkle the vegetables with vinegar or add a little freshly squeezed lemon juice. Many people really like the combination of balsamic vinegar with vegetables: it has a special “fruity” flavor. Another favorite vegetable dish is Worcestershire sauce. Add tamarind paste, soy sauce, “your signature” sauce and spice combinations – the possibilities are endless! But the main thing is not to overdo it with seasonings, because vegetables “do not like” this. Give preference to light, unobtrusive tastes.


In general, the main rule of heat treatment of vegetables is not to overdo it, otherwise the final product will not be appetizing, not tasty and not healthy. Don’t forget to blanch your vegetables! And do not put too much into the dishes at once, the heat treatment of vegetables requires free space – if the dishes are not roomy enough, it is better to cook in portions.



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