Steam Vegetables

Steaming is an excellent method to maximize vegetable nutrients, particularly the water-soluble ones like B vitamins, vitamin C, and other essential phytonutrients. Microwaving also effectively preserves nutrients, given that there's no direct water contact. For optimal results, steam vegetables with about 2 ounces of water at low heat for 5 to 12 minutes, depending on the type of vegetable. If you boil vegetables, be sure to use the leftover water in soups or stews to capture those precious nutrients.

Don’t Overcook Garlic
When preparing garlic, crush or chop it and let it sit for 5 minutes before cooking or eating. This waiting period lets the garlic produce allicin, a sulfur compound responsible for many of garlic’s health benefits. Avoid adding any acidic ingredients like lemon juice during the 5-minute wait, as they can deactivate allicin. To retain garlic’s potent antioxidant properties, add it towards the end of cooking and keep the cooking time under 15 minutes. If combining garlic with oil, ensure the temperature stays at or below 250 degrees Fahrenheit to preserve its health benefits.

Store and Use Oil Properly
Olive oil is rich in monounsaturated fats and polyphenols, making it heart-healthy. To maintain its cholesterol-lowering properties, opt for olive oil sold in dark, tinted bottles to protect it from light-induced oxidation. Store olive oil in a cool, dark place, away from heat sources like the stove, as heat can also degrade its healthful components. The best olive oil to use is cold-pressed extra virgin olive oil. Since it has a low smoke point, use it fresh or cook on low heat to prevent oxidation and the formation of acrylamide (a potential carcinogen formed at high temperatures).

Easy Salt Solution
Canned beans are often high in sodium, sometimes exceeding 300 milligrams per serving, which can easily push you past the daily recommended intake of 1 teaspoon of salt (about 2300 milligrams). Rinsing canned beans under running water can cut their sodium content by at least 10 percent. Reducing sodium intake is crucial for lowering the risk of heart disease and stroke. Aim for food products with less than 200 milligrams of sodium per serving. Given that beans are a powerhouse of vegetarian protein, fiber, and essential nutrients like B-vitamins and folate, a quick rinse can help you enjoy their benefits without the added sodium. Additionally, avoid adding salt to water to speed up boiling—it introduces unnecessary sodium and only slightly accelerates the process.

Avoid Hidden Fat
Meat contains saturated fat, which should be limited as it can contribute to artery blockage and heart disease. To reduce saturated fat in meals, drain excess fat when cooking ground beef or turkey. This step significantly cuts down the saturated fat content. Choose lean meat cuts labeled “loin” or “round” and trim visible fat before cooking. Opt for extra lean over regular lean cuts; for example, four ounces of lean ground beef has 3 grams more fat than extra lean, which contains only 5 grams of fat and less than 2 grams of saturated fat.