Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like Vitamin C, Riboflavin, Thiamin and Folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping, here are some tips from your SJRMC Clinical Dietitians:
- Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
- Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
- Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
- Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
Broccoli Salad
2 1/2 cups chopped raw broccoli
1/4 cup non fat Greek yogurt
1/4 cup light mayonnaise
1 tablespoon rice vinegar
1-2 teaspoons sugar
2 tablespoons chopped nuts (cashews, pecans, almonds or walnuts)
2 tablespoons raisins, currants, dried cherries or dried cranberries
Directions
- Wash and chop the broccoli and set aside.
- In a medium bowl, combine yogurt, mayo, vinegar, sugar, raisins and nuts.
- Throw in the broccoli and mix well until evenly covered with the dressing.
- Chill and serve.
Nutrition Information
Makes 5 (1/2 cup) Servings, 90 Calories, 6g Fat, 8g Carb, 2g Protein, 170mg Sodium
Reference: American Dietetic Association
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