Monday Challenge:

Do you like your veggies raw or cooked?

Eating more vegetables is great! Whether you prefer them raw or cooked, they are a terrific source of vitamins, minerals, fiber, and plenty of healthful compounds.

Sometimes cooking veggies can turn these nutrient-dense foods into superfoods. Heat can activate antioxidants, making them more accessible to you. Heat also breaks down cell walls, so nutrients are easier to digest and absorb.

Here are some vegetables with enhanced nutrition when cooked:

• Spinach, chard, & beet greens: These are high oxalate foods - oxalate acid blocks iron and calcium from being absorbed. Cooking spinach, chard, and beet greens makes the iron and calcium more available for your body to absorb.

• Mushrooms: Many nutrients in mushrooms, like potassium, niacin, zinc, and magnesium are all doubled during cooking.

• Carrots: Carrots have a powerful antioxidant known as carotenoids. Steaming or boiling carrots until tender can increase carotenoid availability. Avoid pan-frying carrots which reduces carotenoid availability.

• Asparagus: Multiple studies have shown asparagus get a nutritional boost form cooking. Studies also show that cooking asparagus can double its levels of phenolic acid, which can promote a lower risk for some serious chronic illnesses.

• Tomatoes: cooking tomatoes can substantially boost the availability of lycopene, an antioxidant associated with improved heart health, lower rates of heart disease, and other chronic illnesses.

• Broccoli and cauliflower: Uncooked broccoli and cauliflower can cause all kinds of digestive problems, like pain, gas, and bloating. Cooking these cruciferous vegetables not only makes them easier on your stomach but also activates enzymes that enhance disease busting compounds.

So what is the best way to cook your veggies?

Studies show that steaming and pressure-cooking vegetables are the best ways to add and maintain nutritional value. Frying, on the other hand, tends to inhibit nutritional value. Cook most veggies just until tender as shorter cook times are also associated with improved nutritional value.

Ultimately, you should eat both raw vegetables and cooked vegetables to ensure a well-rounded supply of vitamins and minerals. More options mean more variety! Your body needs a variety of nutrients from foods of all types, including raw vegetables and cooked vegetables.

🥕Cooked veggies for breakfast? Try adding 1 cup of steel-cut oats, 1 cup shredded carrots, 1 cup of diced or crushed pineapple, 1/2 cup raisins, 1 very ripe banana diced, 1 tsp cinnamon, 1/2 tsp ground ginger, a dash of salt, and 2 cups of unsweetened almond milk to your slow cooker. Let it cook overnight for 6 to 8 hours and enjoy in the morning! Delicious! 🥕

Your challenge this week is to enjoy raw and cooked vegetables every day this week.

Try cooking a vegetable that you usually eat raw.

Or try a new vegetable you’ve never tried.

How do you like your veggies?

Post in the comments below and let me know.

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