The new 3 minutes max rule

A new New Zealand-Australian study has undertaken research to separate the facts from the old wives' tales and provides a new '3 minute max' cooking guideline for steaming and stir-frying vegetables that optimises their taste and nutrition.
Steaming has very low water contact that leaves vegetables brightly coloured, crunchy and tasting great, and minimises loss of water-soluble vitamins like vitamin C.
Stir-frying includes the addition of a small amount of oil that makes fat-soluble vitamins and phytonutrients (like beta-carotene in carrots which makes vitamin A) more available to our body.
Alternatively, a good cooking option for starchy root vegetables is oven-baking, which allows the release of energy and makes fibre available to our body.


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