At MindBodyGreen, the message is clear: adding more plants to your plate is one of the best things you can do for your health. But did you know that a few simple changes in how you prepare your vegetables can supercharge their health benefits? According to functional medicine expert Amy Sapola, PharmD, Director of Farmacy at The Chef’s Garden, your meal prep methods can make all the difference. Here are three powerful tips to get the most out of your everyday meals:
1. Boil Your Sweet Potatoes
While boiling vegetables typically leads to nutrient loss, sweet potatoes are an exception. Boiling them helps reduce their glycemic impact, making them a healthier choice for those looking to manage blood sugar levels. Sapola recommends boiling them whole for 20 minutes to keep their glycemic index lower than if they were roasted.
2. Don’t Peel Your Veggies
The skin of many vegetables, like carrots and sweet potatoes, is packed with phytonutrients and fiber. By peeling them, you lose some of their nutritional benefits. Sapola emphasizes that keeping the skin on—especially when you trust the growing methods—is a great way to maximize the nutrients you’re getting from your veggies.
3. Eat Your Leaves
Often, we discard the leaves and stems of vegetables, but these parts are some of the most nutritious. For example, beet greens contain more minerals than the beetroot itself, offering a rich source of vitamin A, vitamin C, and polyphenols. Try cooking them as you would spinach or adding them to a sauté to enjoy their mild, earthy flavor.
Adding more vegetables to your meals is always a smart choice, but small tweaks like these can help you unlock even more nutritional value. As Sapola puts it, “Get in as much color with your food as you can. Color is phytonutrients, and color is a sensory experience.”
Have you tried these tips to elevate your meals? What other methods do you use to boost the nutritional value of your food?
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Source: MindBodyGreen
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