To maintain a significant concentration of vitamins in vegetables, it is recommended to avoid prolonged cooking and add them to the stew after boiling the water. It is also suggested to include a variety of vegetables in every meal, prepared in different ways such as fresh, steamed, boiled, or baked. Each preparation method has its own advantages.
When cooking chicken soup with vegetables, it is recommended to add a fresh carrot or zucchini to the pot after turning off the heat. It is best to avoid using salads and soups containing preservatives, stabilizing food colors, and flavor enhancers as their long-term effects on health may be harmful, especially for children and the elderly. Instead of relying on ready-made soups and soup powders, it is advisable to choose ground spices and herbs for vegetable dishes.
Additionally, it is advised not to give up using olive oil in salads as it helps in the absorption of important fat-soluble vitamins. Homemade salads like hummus spread and cabbage salad allow for better control over the ingredients used, including oil and salt amounts.
