When cooking vegetables, try to reduce the cooking time so that the vegetables are al dente. So the vitamins are preserved. When choosing vegetables, stick to lists 1 and 2.
IN THE OVEN
Many types of vegetables can also be prepared quickly and easily in the oven. Above all, peppers, zucchini, aubergines, pumpkins and mushrooms keep their special aroma.
ON THE GRILL
Asparagus, aubergines, zucchini and mushrooms can also be grilled fat-free. The grilled vegetables are ideal as a side dish and give your salads a Mediterranean touch.
A List of vegetables to recommend with a lower carbohydrate content is.
Root vegetables (celery, salsify, beetroot, radish, and radishes) are particularly suitable for simmering. Leave the vegetables in the boiling water (12-20 minutes depending on the type of vegetable) until they are firm to the bite.
This preparation is particularly useful for sweet vegetables such as peppers, leeks, mushrooms, etc. Let the vegetables sweat until the cooking water has evaporated.
Steaming / stewing is a gentle method of preparation. Vegetables such as asparagus, leek, broccoli and cauliflower thus retain their natural taste and valuable vitamins. The preparation time varies from approx. 12 minutes for leeks to approx. 25 minutes for cauliflower.
Warm 1-2 tablespoons of oil (olive, canola, coconut or soybean oil) in a pan. Fry the vegetables (mushrooms, onions, pak choi, bean sprouts, Chinese cabbage, fennel or peppers are best) until cooked through. Fry as short as possible (5-7 minutes).