Healthy Ways To Cook Broccoli

Healthy Ways To Cook Broccoli

Healthy Ways To Cook Broccoli. Broccoli is a vegetable that is part of cabbage or Brassicaceae. Broccoli originates from the central sea and since the time of ancient Greece it was cultivated. Broccoli entered Indonesia a short time ago and is increasingly popular among vegetable enthusiasts.

Healthy Ways To Cook Broccoli
Healthy Ways To Cook Broccoli

The portion of the broccoli consumed is a green and tight-fit flower head, like a thick-stemmed tree branch. Most of the heads are surrounded by leaves. Broccoli is very similar to cauliflower, but broccoli is dark green while the cauliflower is white.

Broccoli, more and more popular, has a very complete nutritional content. Vitamins with essential minerals from broccoli. No wonder broccoli has many benefits for the health of the human body. The benefits of broccoli for the health of the human body, for example as an anticancer and anti-inflammatory. In addition, broccoli is also a good antioxidant to fight free radicals.

However, this benefit can be obtained if you cook the dried broccoli the right way. The reason is that the wrong way to cook broccoli can make the nutrient content of broccoli disappear.


Here are a few methods usually used to cook broccoli and its effect on its contents:

Methods usually used to cook broccoli
Methods usually used to cook broccoli
  1. Boiling Broccoli Cooking

Some people cook vegetables to boil, including broccoli. However, Professor Paul Thornalley of the University of Warwick in the United Kingdom said that cooked broccoli would reduce the antioxidant value of broccoli. In particular, boiling reduces the compounds called Glucosinolates, which are transformed into the body into anticancer agents called isothiocyanates. In addition, Thornalley and his colleague, Dr. Lijiang song, found that cooking broccoli in boiling water can reduce the glucosinolate content by 20 to 30% after 5 minutes, 50% after 10 minutes and 77% after 30 minutes. So although boiling may not be the best way to cook these vegetables.

  1. Cook Broccoli With Sautéed

If you like Chinese food, blowing up is a good way to cook and enjoy broccoli. Combined with other vegetables, such as water chestnuts, carrot slices and soy sprouts, broccoli adds a contrast in colour, taste and texture. The key here is to avoid vegetables from overcooking, or overcooking. You should know that blowing up is a method of cooking vegetables with hot oil that only aims to make vegetables a little aromatic, but always crispy. So far, research conducted by Thornalley and song did not reveal any significant loss of glucosinolate content when broccoli was jumped for 5 minutes or less.

  1. Steaming Broccoli

Steaming is the most popular way to cook broccoli, as it is fast and helps preserve the color and texture of vegetables. According to a study by the journal of food additive and contaminants published on November 23, 2006, steamed broccoli can actually increase the nutritional value of broccoli. The researchers discovered that steamed broccoli increased the levels of Glucosinolates, antioxidants and beta-carotene, as well as lutein, Alpha, and Gamma-tocopherol in broccoli. In addition, steamed broccoli also has no significant effect on the vitamin C content of broccoli. In other words, steaming is the best way to cook broccoli.

  1. Baking Broccoli Using The Microwave Oven

Baking broccoli in the microwave oven is probably the simplest method, because simply place it on a serving plate, then place it in the microwave for up to 3 minutes. The colour and texture obtained are also satisfactory, provided they do not put the broccoli too long in the oven. According to research conducted by Thornalley and song, cooking broccoli in the microwave for 3 minutes or less does not significantly reduce the content of Glucosinolates in broccoli.

Broccoli is not only rich in nutrients such as vitamin C, folic acid and fibers, but it is also easy to cook and can be a nutritious complement to every meal. Whether you like steaming, jumping, baking or mixing your broccoli, broccoli is a delicious vegetable that makes it good to eat alone or mixed with other ingredients such as various kinds of meat or other vegetables.

If you want to know how to cook broccoli, just follow the steps below.

How to cook broccoli
How to cook broccoli
  1. Clean The Broccoli.

If you buy broccoli in a store, you just need to wash or rinse thoroughly. But if you plant the broccoli yourself or buy it on the market, soak it in salted water for 10 minutes, then rinse it thoroughly with clear water.

Fresh Garden broccoli is vulnerable to Caterpillar disease, a common pest in the garden. Although they are still in larval form, the green cabbage worms resemble caterpillars about 1 inch (2.5 cm) long. Even if these caterpillars are harmless, they can get rid of your appetite immediately if you see it. This Caterpillar will die in salt water. Cabbage sprouts will float on the surface of the water so you can take them and throw them away.

  1. Discard The Main Stalk Of Broccoli.

This stem is the largest part of the broccoli. Broccoli stems can be eaten, but the last centimeters or more will be a little harder and desolate you can eat the stem or throw it in part.

  1. Cut The Broccoli Knobs.

Cut each button of broccoli in the stem or a bouquet of flowers once cut, until you sew them into small pieces that are easy to handle. If you are not fond of stems, cut just below the cap of the broccoli. If you want to get more of your broccoli, cut it away near the main stalk of broccoli.

  1. Place The Steamer In The Pan.

Fill the pan with 5.1 cm (2 inches) of water, place the filter or steaming place, place the lid on the Pan and place the pan on the stove over medium heat. Bring the water to a boil.

  1. Place The Broccoli On Steam.

Open the lid of the Pan, place the broccoli on the steaming pan and replace the lid.

  1. Steamed Broccoli.

Leave broccoli steamed for 3-5 minutes, depending on the amount of steamed broccoli.

  1. Lift It From The Stove.

Lift the Pan from the stove and open the lid immediately. Otherwise, the broccoli will continue cooking and will quickly become soft and wet.

  1. You can serve fresh broccoli, with a sauce or seasoning, or you can also add it to other dishes

10 Recipes And How To Treat Straight And Tasty Beets

10 Recipes And How To Treat Straight And Tasty Beets

10 Recipes And How To Treat Straight And Tasty Beets. Beet is not a fruit, but a tuber. The beet is a rather round bulb and the size of an adult fist. The medium dark purple beetroot is reddish, but as the technology has evolved, there are also yellow, white and other pieces. Although the natural color of the beet is always violet.

10 Ways To Transform Straight And Tasty Beets
10 Ways To Transform Straight And Tasty Beets

This tubercle comes from North America, so it is natural that it is still rarely known in Indonesia. You may be able to find beets in a large supermarket or in a store selling foreign products. Although the tuber is generally consumed, you can also eat beet and beet leaves.

Beets are favored for their beautiful shape and beautiful color. But, apart from that, beets have of course many advantages for the body. Some are intended to facilitate the digestive system, to increase the production of blood cells, to prevent tumors and cancer. Below you will find all the advantages of beet.

Benefits Of Beet Fruits for Health

10 Recipes And How To Treat Straight And Tasty Beets
10 Recipes And How To Treat Straight And Tasty Beets
  1. Blood recall

Do you have a problem with arterial hypotension and anemia? The beet can handle it! When people lack red blood cells, the body becomes weakened by lack of energy. The beet contains a lot of iron. Iron is useful for increasing the production of red blood cells in our body. Therefore, consume beets frequently if you are not blood red.

  1. Promotes digestion

In addition to containing iron, beets also contain a lot of fibers, making it a healthy and smooth digestive system. Say goodbye to abdominal pain, constipation, constipation and hemorrhoids if you carefully eat beets.

  1. Detoxification

Beets can remove toxins from our bodies, whether they are benign or present in bile, kidneys and liver. Eat the beets as a detox for the body.

  1. Cancer

Beets have the advantage of lowering cholesterol and stabilizing blood pressure. These two diseases are the beginning of more serious diseases such as strokes and complications. Therefore, consume the beet diligently to avoid deadly diseases. Besides what Bacaterus mentioned previously, beets can also destroy tumor cells and cancer cells.

  1. Overcoming stress

The next advantage of beet is that it can help reduce stress. If our body is healthy and strong, the mind can also be carried away in good health. It also happens that the beet gives you a feeling of calm and relaxation, thus avoiding you to be stressed.

  1. Good for pregnant women

The last of the benefits of beet is an advantage that can be obtained by pregnant women. Beets contain a lot of folic acid, folic acid being necessary for the growth and development of the fetus.

10 Ways To Transform Straight And Tasty Beets

Benefits of Beet fruits
Benefits of Beet fruits
  1. Beet risotto

The first way to treat beet is to turn it into risotto. For those who do not yet know, the risotto is the “mixed rice” of a Northern Italian. The rice used is different from our rice. Rice risotto is more fatty and tends to be more rounded than Indonesian rice. This rice is cooked with broth until it sticks.

Material required:

  • 200 gr of rice risotto.
  • 1.5 kg of 5 bits.
  • three onions.
  • 30 GR of lemon juice.
  • 8 grams of salt.
  • 75 grams of olive oil.
  • 130 gr of garlic, thinly sliced.
  • 400 g of water.
  • 50 GR of Parmesan cheese.
  1. Little salad

Who likes to eat salads? The beet is really good like a salad. Maybe beets can replace steamed potatoes in salads. Here are some ingredients:

  • 3 medium-sized beet.
  • 2 cloves of garlic, Peel the skin.
  • 1 Rosemary stalk.
  • 3 tablespoons olive oil.
  • Kosher salt.
  • Fresh black pepper
  • 11/2 cup of canned chickpeas (Arabian beans), urinate.
  • 1/2 red onion, minced.
  • 1/2 cup of pickled cucumber, cut it coarsely.
  • 1/2 lemon, squeeze.
  • 1/4 cup of cotija cheese, knead.
  • 2 tablespoons coriander, mashed potatoes.
  1. Beet hummus

Hummus is a speciality of the Syam country in the Eastern Mediterranean region. This form of food in the form of mashed potatoes, porridge, chocolate sauce or salted jam based on tubers or beans. You can create hummus pieces to treat the correct beetroot this time.

What you need:

  • 2 small or medium sized beets.
  • 1 (15.5 ounces) of canned chickpeas, urinating.
  • 1/4 tahini Cup.
  • 3-4 cloves of garlic.
  • 3 tablespoons of lemon juice.
  • 2 c. Tea of grated lemon zest.
  • 1/2 teaspoon of white cumin.
  • 1 teaspoon of white cumin.
  • 2 c. Salt tea.
  • 2-3 c. Olive oil tea.

Manufacturing stage:

  • Preheat oven to 200 ° C
  • Wrap the beets with aluminum foil and bake for 1 hour.
  • Immediately after getting out of the oven, soak the beets in cold water. This facilitates the stripping of the skin and prevents it from being too soft to the touch.
  • Prepare a food processor, put all the ingredients (except oil). Put the food processor in “mashed” mode, then turn on the machine for 1-2 minutes.
  • Stir in the puree to treat while adding oil. Turn on the food processor again for 30 seconds.
  • Finish, hummus mashed beet can be enjoyed.
  1. Roasted beets

The next way to treat good beets is very easy. You just have to cook beets and it’s just a delicious meal.

Material required:

  • 680 GR of beet, remove skin, cut to taste.
  • 1 c. Extra tea VCO.
  • 2 teaspoons of red wine vinegar.
  • 2 c. Honey tea.
  • 1/4 glass of orange juice.
  • 2 c. Grated orange peel tea.
  • 2 teaspoons of fresh thyme leaves.
  • Big salt
  • peppery

How to:

  • Preheat oven to 200 ° C prepare a pan covered with aluminum foil, place the pieces of Red beetroot.
  • Pour olive oil on top. Don’t forget to add aromas too, then mix well.
  • Cover an aluminium foil to wrap the beet. Cook 45 minutes or until beet is softened.
  • Transfer the cooked beets to the bowl.
  • Pour honey, vinegar and orange juice. Mix well
  • Add grated orange zest and thyme as garnish.

5 Easy Ways To Keep Fresh And Crispy Lettuce

5 Easy Ways To Keep Fresh And Crispy Lettuce

It has a crunchy texture, lettuce is often used as a salad topping and as a side menu for various foods such as burgers, as well as decorating a dish. Lettuce is also often eaten directly in the form of fresh vegetables. Unfortunately, this vegetable easily loses its freshness and fades. Even if stored in the refrigerator, a bad way to store it will cause it to rot quickly.

Function lettuce
Function lettuce

So how do you store lettuce to keep it fresh and crispy? Here is the criticism:

The main key to maintaining the freshness of lettuce is to choose fresh lettuce. Choose fresh green with a stiff, elastic texture. Avoid buying lettuce that has withered because it will rot faster when stored.

Cold water can help keep the lettuce fresh and crispy. After washing, soak the lettuce that has been separated by stem in cold water for five to ten minutes. Lettuce stored in moist conditions will rot quickly. To do this, try to drain the lettuce by stirring it so as to reduce the water on the surface of the leaves.

Wrapping the lettuce in a paper handkerchief will reduce the rest of the water that remains attached. After that, move the lettuce into transparent plastic or place it in a roll of absorbent paper and transfer it to a closed container. Remember to keep it in the refrigerator. When storing lettuce in the refrigerator, use a moderate temperature. The temperatures too low make these vegetables soft and flowing, so they are no longer crispy.

Lettuce is a kind of green and white leafy vegetable.

Ways To Keep Fresh And Crispy Lettuce
Ways To Keep Fresh And Crispy Lettuce

Lettuce is also known as ALS. Lettuce is usually eaten in raw and mature conditions. The lettuce has the characteristic of wavy leaves and green or white and the taste tends to be mild. Lettuce is a type of vegetable that wilt easily if it is not kept cool. Lettuce grows in the tropics and generally in the uplands. Lettuce is a vegetable with a high nutrient content and is safe for consumption, even raw. Generally, lettuce is used in Latin foods and prepared salads. Lettuce plants are fairly easy to grow in a home environment, for example using a soil-free planting medium. Lots of lettuce sold on the market at relatively low prices.

Function lettuce

Fresh lettuce
Fresh lettuce

Lettuce contains high levels of vitamins and minerals. Lettuce is a good way to prevent defects in the fetus because of its high vitamin K content. Lettuce is also good for diet programs as these vegetables are delicious enough to be eaten raw. It is also believed that lettuce can increase blood, especially in people with anaemia. For those who suffer from insomnia, eating lettuce can have a relaxing effect and help you sleep well at night. This is due to the content of lactucarium in lettuce.

Not only in the health sector, the use of lettuce in the culinary sector is very diversified. Lettuce is often used for fresh vegetables on processed chicken and fish. Lettuce is also used as a topping like tacos and burritos. The beautiful lettuce leaves are often used as decoration in the dishes.

How to treat lettuce

How to treat lettuce
How to treat lettuce

Lettuce is not difficult to transform and does not need to be preserved. You have to keep the freshness of the lettuce so that the taste and shape do not change. Lettuce should be used immediately after purchase. If you want to keep the lettuce, try it in a moist State and close to the water source.

Lettuce can be used for cooking in the form of chopped or chopped. You can also use a layer of boat-shaped lettuce leaves to replace the outer skin, for example the tacos. Lettuce can be made of sautéed berkouah or vegetables, but its shape and taste may be slightly different.

Nutrition and effectiveness of lettuce

Lettuce salad
Lettuce salad

Here are the nutrients and benefits of lettuce for your body, as quoted by Boldsky:

  1. Contains proteins of lettuce

Lettuce contains 18% protein, the protein content of lettuce is only slightly lower than that of yogurt. This is obviously very useful for the 8 amino acids needed to accelerate your digestion.

  1. Contains folic acid of lettuce

Folic acid is very beneficial for pregnant women as it can prevent neural tube abnormalities in babies in the uterus. In addition, lettuce also has abundant nutrients to be able to maintain the embryo. So for women, it is highly recommended to consume lettuce to feel the health benefits.

  1. Contains minerals of lettuce
Nutrition and effectiveness of lettuce
Nutrition and effectiveness of lettuce

One of the most beneficial things about lettuce for the body is that it contains many minerals, such as calcium, iron, potassium, magnesium and copper for the metabolic needs of the body.

  1. Few calories of lettuce

Lettuce also contains few calories and is therefore very well consumed by people suffering from high cholesterol and obesity (obesity). During this time, even if the lettuce contains few calories, the lettuce is rich in nutrients, which makes it more balanced for health.

  1. Contains water of lettuce

If you are bored with cucumbers as vegetables, lettuce can be an alternative choice. In fact, according to the results of the study, the content of lettuce represents about 16% of your daily water needs, which helps to avoid dehydration and to feel fit.

  1. Contains fiber of lettuce

The fibre content of a bowl of lettuce is almost equivalent to that of a bowl of cereals and bananas. With a high fibre content, lettuce can help people suffering from constipation.

Cabbage Cooking Tips To Keep Their Nutritional Content Maintained

Cabbage Cooking Tips To Keep Their Nutritional Content Maintained

Cabbage is a very easy type of vegetable to find in Indonesia. Cabbage is a plant native to Europe. Plants with the Latin name Brassica Oleracea were originally considered weeds because they grow wild along the coast. It was not until the 9th century that cabbage was planted in the plantation. It is estimated that cabbage plants were imported into Indonesia in the 16th and 17th centuries.

How to keep cabbage
How to keep cabbage

Inside the cabbage contains many of the nutrients needed by the body. Cabbage is rich in fibre, it also contains bioflavonoids, various vitamins (vitamins B1, B6, C and K) and minerals (calcium, fluorine, iron, iodine, potassium and sulphur). In addition, cabbage also contains undamaged compounds useful for cancer prevention.

Therefore, in order to ensure that the nutrients in the cabbage are not damaged during cooking, proper treatment is required during cooking. Before you know how to cook cabbage so as not to lose the nutritional content, it is best to know first to choose a good cabbage and keep it. Tips for choosing cabbage:

  • The head of the cabbage should be heavy depending on its size, with dense and well-arranged leaves.
  • Do not choose an old, brownish, faded, wrinkled, coarse-textured cabbage with a strong smell.
  • Choose fresh, round, brightly coloured cabbage leaves that are free of bruises or signs of rot.

How to keep cabbage:

Cabbage cooking tips
Cabbage cooking tips
  • Pack in airtight plastic, store it in the refrigerator so you don’t lose vitamin C.
  • Red cabbage or white cabbage can only be kept in the refrigerator for up to two weeks, while Milan e.g. can only be stored for one week.
  • Damage due to prolonged storage is usually characterized by soft cabbage, begins to rot, sink or produce black spots due to mushroom growth.
  • Damage to the cabbage part is usually caused by caterpillars or insects. Therefore, soak the cabbage in salted water or vinegar for 15 to 20 minutes.
  • Use cabbage leaves gradually, from the outside to the inside
  • Do not store cabbage as a leaf, as nutritional content will be easily lost.
  • After choosing and keeping a good cabbage, here are some tips to cook it well so as not to lose the nutritional content.

Tips for cooking cabbage so that the nutritional content does not disappear and stays awake:

How to Cabbage cooking
How to Cabbage cooking
  • Wash the cabbage leaves first, then cut them into pieces. Washing and instantcutting cabbage will be treated so that the nutritional content is not lost.
  • Do not cook cabbage for too long as it would eliminate the nutrition, colour and original taste of the cabbage.
  • To maintain the red colour of red cabbage, add acidic liquids such as vinegar, squeezed lemon juice or lemon juice.
  • If you want to boil the cabbage, first boil the water until boiling, then put the cabbage in it.
  • Avoid stowed acidic ingredients when boiling cabbage.

How to boil cabbage

How to boil cabbage
How to boil cabbage

Whatever type of cabbage (chou) you like, don’t doubt that these vegetables contain many vitamins and nutrients, especially fibre. Cabbage is a healthy vegetable that can be enjoyed alone or mixed with other foods. You can use different methods to prepare cabbage, and the most popular method of cooking is to boil it. Before boiling, start by cleaning and preparing the cabbage, then cook in hot water for several minutes.

Part 1 of 3: Choosing a cabbage

Boil cabbage recipe
Boil cabbage recipe
  1. Select the type of cabbage you want. Green cabbage is one of the most famous types, but you can also choose red cabbage, napa cabbage, Milanese cabbage or Chinese cabbage (bok choy).
  • Green cabbage: This cabbage has a wide fan leaf that looks like waxy rubber when raw. It has a sweet taste when cooked, but it is rather spicy if eaten raw.
  • Red cabbage: Can be identified by the reddish purple color of the leaves and by a more pungent aroma than green cabbage. This cabbage is usually used as pickles and to add colour to the dish.
  • Savoy cabbage: This cabbage is softer and wrinkled by dark green and white stripes. These vegetables contain a lot of vitamin C, vitamin K and fibre and give off a mild aroma.
  • Cabbage Napa: This cabbage is oval in shape and looks like romaine lettuce with greenish-yellow leaves and visible white leaf stems. It tastes sweeter than kale when it’s raw.
  • Bok choy: It is a traditional Chinese cabbage with a slightly spicy or bitter taste. Once cooked, the white stems will remain crispandand and the leaves will become soft. Bok choy contains more water than other cabbages.
  1. Buy cabbage that is still strong and hard.

Choose cabbage with fresh, crispy, unwilted, golden or speckled leaves. Cabbage should also be heavy depending on its size. Damaged or wilted outer leaves generally indicate that cabbage has been harvested for a long time or has been handled roughly. The best time to get fresh cabbage is when it’s hot. In a country with four seasons, cabbage will taste sweeter and tastier after the frost is over, as these vegetables usually grow in cold, wet weather.

  1. Avoid buying chopped cabbage.

Although this seems more convenient, the content of vitamin C and other nutrients will decrease when the cabbage is cut. Cut or sliced cabbage can also be kept for a long time, but its taste decreases considerably.

Part 2 of 3: Preparing cabbage

  • Peel the outer leaves of the cabbage.

Discard faded, damaged or discoloured leaves. People usually get rid of the outer leaves because these parts are most susceptible to dirt and are often damaged.

  • Rinse all parts of the cabbage.

Use cold water to rinse it. You should rinse all parts of the cabbage cleanly, as most farmers use pesticides and insecticides to protect plants from pests and diseases. Organic cabbage does not use insecticides or pesticides when planted, but you still need to clean and rinse it to remove dirt, insects and eggs, or sand that may stick to cabbage. Try soaking the cabbage in regular salt edg or fresh water for about 30 minutes to make the cabbage cleaner.

  • Cut the cabbage.

People usually cut the cabbage into pieces or long slices, but you can boil it in the shape of your choice. Make sure you have cut the centre or stem of the cabbage. Cut the rough and hard stems found at the bottom of the pieces you make.

  • Cut or cut the cabbage to the desired shape.

People usually cut the cabbage into long thin slices, but you can boil it in the form of your choice. You can also boil the cabbage into pieces. Cut the cabbage on a cutting board by placing it flat. Slice the cabbage to the desired thickness. Use a mandolin (vegetable slicer) if you have one. To cut cabbage, you can use this cooking tool by rubbing the cabbage on the sharp blade of the knife.

Part 3 of 3: Boil cabbage

  1. Boiling water over medium heat tends to be large.

The height of the water should be about 2 cm or enough to soak the cabbage without overflowing. Don’t think too much about how much water you need to use, as you can throw away excess water later. In addition to water, you can also use a meat or vegetable broth to add flavour to the cabbage. Add liquid broth or powder to boiling water.

  1. Put the cabbage in boiling water.

Don’t worry if you see the cabbage filling the pan. The water will be absorbed by the cabbage and the contents of the pan will decrease considerably.

  1. Cook over low heat without a lid.

The small cut cabbage needs to be boiled for only about 5 minutes, while the large pieces should be boiled for about 10-15 minutes. Check regularly that the cabbage is not too ripe. The ripe cabbage will feel sweet. If it is too ripe, the cabbage will give off an unpleasant taste and aroma.

  1. Remove the cabbage from the pan.

To do this, you can use a drain ingspoon or pour the cabbage into a filter to remove the water. If you boil cabbage with broth, the water can be reused for soup or even drunk directly.

  1. Add spices to the cabbage.

Cabbage can be quite bitter. You can add salt to balance the taste, but don’t overdo it so that the cabbage is not salty.

Cook Potatoes With These 5 Healthy Ways

Cook Potatoes With These 5 Healthy Ways

Potatoes are very nutritious tubers. Low in fat and low in calories, it can provide you with nearly 50% of the recommended total value of vitamin C, vitamin B6 and potassium daily. Potatoes are also enriched with phytonutrients, plant-based organic compounds, which are thought to be beneficial to the general health of the body. However, the way you cook potatoes has an impact on nutritional value and taste.

Best Ways To Cook Potatoes
Best Ways To Cook Potatoes

Potatoes are often considered ‘comfort foods’, a food that can not only fill the stomach, but also inner satisfaction – pounded and treated with butter to obtain a creamy cream or be fried until vegetable oil is golden and golden. But, you know, when potatoes are treated this way, saturated fats and extra calories from this cooking method nullify the health benefits of potatoes and instead provide you with a “weapon of “host.”

Why are French fries bad for your health?

Potatoes recipes
Potatoes recipes

A small portion of french fries – fries, fried brown, curly fries – of popular fast food contains an average of 200-340 calories. But, who can just order small, salty and greasy fries? A large portion of fast food fries contains between 370 and 730 calories.

Of these calories, about 8-17 grams of fat are usually stored, with about 1.5 to 3.5 grams of saturated fat for a small serving of fried potatoes. Large portions of fried potatoes contain between 11 and 37 grams of fat, with 4.5 to 8 grams of saturated fat.



Fried potatoes served in restaurants are often dipped in corn oil before they are even fried. Processed corn oil is considered one of the worst types of oil for the human body. In addition to saturated fats, corn oil contains 60 times more inflammatory omega-6 fatty acids than omega-3s.

Foods fried in hydrogenated vegetable oils, such as corn, canola and soybean oil, can be particularly harmful to the health of the body. The polyunsaturated fats they contain will become rancid due to constant warming and warming that degrade their structure. Unnatural and heat-damaged fats play an important role in promoting inflammation in your body, which is the starting point for many common health problems and diseases, including heart disease, obesity, tooth decay, stroke and diabetes.

Other ways to cook healthier potatoes

Other ways to cook healthier potatoes
Other ways to cook healthier potatoes

But calm down, it is normal to take potatoes to hunt the “carbo cravings” that continue to haunt without fear of endangering health and harming your diet program. The key, away from the frying pan and vegetable oil. Read this article to learn how to cook potatoes with a variety of healthier alternatives. You will be able to enjoy the delights of the potato and stay with many health benefits.


  1. Steamed potatoes
Other ways to cook healthier potatoes
Other ways to cook healthier potatoes

Don’t give up first when you read the title above. Yes, steamed potatoes seem very boring and boring. However, there are many ways to prepare dishes that inspire appetite. Sprinkle your favourite dried spices on steamed potatoes, salt and pepper a little. Add chili powder for a more pronounced taste or mix it with rosemary and sage powder for a tastier taste.

Or why not try using fresh herbs? Coarsely chop the parsley, basil, dill, thyme or sage and sprinkle with your boiled potatoes. Also add spices, such as black pepper and cumin, to add depth to the taste of “boring” boiled potatoes. Fresh spices are rich in antioxidants that fight free radicals. Basil leaves have anti-inflammatory properties and parsley helps prevent cancer. Black pepper has anti-bacterial properties and cumin helps your body’s digestive system, as well as a good source of iron.

Tip: for richer flavors, you can boil potatoes instead of steaming them, in a vegetable or meat broth – not just with water.

  1. Soup potatoes
How to cook potatoes
How to cook potatoes

Cut your boiled potatoes into cubes and pair them with other vegetable pieces such as broccoli, carrots, celery and onions in a low-fat vegetable broth or chicken broth. You can also add pieces of chicken to stimulate protein. Don’t forget to season with pepper, salt and other spices. For a more “heavy” version, put the potato pieces and your favourite vegetables in a broth, let them simmer. After that, lower the flame, cover the pan, let stand for 20 minutes over low heat. Allow it to cool a little, then puree the potatoes and vegetables or until you get the desired consistency of the soup. Add spices and cook for another 5 minutes.

  1. Purée potatoes

Instead of butter, crush potatoes with skim milk or low-fat yogurt. These two products will always give you the succulent and creamy texture of the mashed potatoes you love, minus the extra calories. Mix with steamed cauliflower and sage for different tastes. For a healthier version, you can first boil potatoes with six cloves of garlic. Drain and puree potatoes and garlic, then add salt, black pepper, sliced onion and three tablespoons of olive oil.

  1. Salad potatoes

Replace high-calorie mayonnaise with plain yogurt or Greek yogurt to create a more refreshing potato salad. Cut the potatoes into small pieces and mix with plain yogurt, add the chopped onions, celery, red peppers and dill pickles. Sprinkle with salt and pepper, stirring evenly.

  1. Cook potatoes

Roasting potatoes with intact skin will not add any value to fats and calories. Eating the skin with potato meat provides more fiber and potassium. A baked potato with skin yields 4 g of fiber and more than 900 mg of potassium, while eating meat provides only 2 g of fiber and about 600 mg of potassium. Serve baked potatoes topped with Greek plain yogurt, broccoli and salsa sauce, or chopped fresh herbs, rather than adding a mixture of grated cheese, sour cream or butter. potatoes.

Why are French fries bad for your health
Why are French fries bad for your health

Or, instead of ordering potato wedges from your favorite fast food restaurant, cook them yourself at home. Cut the potatoes into thick wedges and place on a baking sheet. Apply with zaitung oil and season with salt and pepper. Bake in the oven for 15 to 20 minutes, turning once to make sure the quarters are golden on all sides.

If not, cut the potatoes in half and lightly dredge the centre of the meat; apply with olive oil, sprinkle with paprika powder and bake. Mix the rest of the dredged potato meat with chopped smoked salmon, a little mozzarela cheese and a low-fat cream to garnish.

If you fancy fries, cut the potatoes lengthwise (boil for five minutes), dip them in a whisk of egg white, drain them and place them on a baking sheet. Bake at 200oC for 35 minutes, turning once to make sure the slices are golden on all sides.

Cook The Beans So They’re Crisp And Not Hard, Follow The Tips!

Cook The Beans So They’re Crisp And Not Hard, Follow The Tips!

Cook The Beans So They’re Crisp And Not Hard, Follow The Tips! The beans seem easy at a glance. But it is undeniable that sometimes beans have a less crunchy taste and tend to be tough when transformed or transformed into dishes. When choosing beans, it is strongly recommended to choose a fresh and clear green. Because too old beans will be hard and less tasty when processing. In addition, there are a number of other tricks for cooking crispy and non-clayy beans.

How To Cook The Beans
How To Cook The Beans

Come on, see the information below, tips for cooking crispy and non-clayy beans:

1.Cut The Tips Of The Beans

The tips of the beans must be cut, but do not break them and then pull them so that the fibers on the edge of the beans can be removed. This way, cooked beans can cook more evenly and faster.

2.Boil With Salt Water

Once the beans are cleaned and cut, we can boil them with salt water. Boil until mixture is sufficiently fluffy according to our needs.

3.Soak In A Container Of Chilled Water

Once the beans have finished boiling, we can immediately soak them in a container filled with ice water. Can also be placed in a container containing ice cubes, with a little water. Let stand for a while until the beans are completely cold, then drain.

4.Steaming For About 2 Minutes

In addition to boiling, to produce a crispy bean dish, we can also cook it steamed. Prepare a saucepan with steam, heat until boiling water. Just put the beans to steam on medium heat. About 2 minutes, the beans are generally more tender and crispy.

5. To Blow Up, Do Not Use Too Much Water

If you want to make sautéed beans, do not use too much water. If you use too much water, the beans may be too soft afterwards.

Cook beans to keep them green and fresh, we really need to pay attention to a number of things. After taking note of the above tricks, it goes without saying that it is already safer to prepare a more delicious bean dish.

Three basic ways to cook beans
Three basic ways to cook beans

How to cook fresh beans

The beans are a complement to the nutritious dishes available all year round. Before cooking the beans, wash them first with clear water and remove the ends of the stem with a knife or break. Read information on the basic cooking methods of beans and two popular bean recipes.

How to cook fresh beans

The beans are a complement to the nutritious dishes available all year round. Before cooking the beans, wash them first with clear water and remove the ends of the stem with a knife or break. Read information on the basic cooking methods of beans and two popular bean recipes.

Method 1 of 4: Three basic ways to cook beans

  1. boil the beans.

Fill a large pot with enough water to soak the beans. Boil water over high heat until boiling, then put the beans washed and remove the ends of the stem. When the water begins to boil, reduce the heat and cook the beans for 4 minutes or until tender but always crispy. Drain the beans, add salt and pepper. Serve immediately.

  1. Cook the beans with steam.

Steaming beans is the best way to maximize the nutritional value they contain. Fill the pan with 2.5 cm of water and place the steam container in the pan. Cover the pan with a waterproof lid and boil the water in the pan. If it has boiled, open the lid of the Pan, put the beans washed and remove the ends of the stem in the steam container. Reduce the heat of the fire to medium and cover the pan. Cook for 2 minutes and check the maturity of the beans. The beans must be fluffy but still crunchy. Give salt and pepper. Serve immediately.

  1. Cook the beans in the microwave.

Add freshly washed beans and remove the ends of the stem in a bowl or microwave-specific container. Add 2 Tablespoons (30 ml) of water, then cover the container with plastic. The plastic must not touch the beans. Set the microwave to maximum power for 3 minutes, then gently remove the plastic cover so that the steam can come out. Check the maturity of the beans, salt and pepper, and serve immediately.

Tricks for cooking crispy and non-clayy beans
Tricks for cooking crispy and non-clayy beans

Method 2 of 4: Bean Salad

  • Cook 250 g of beans according to one of the basic methods above. Let the beans cool, then cut them in half.
  • put the beans in a medium bowl. Add tomatoes, onions and feta cheese. Mix all ingredients with a food clamp.
  • mix the olive oil, vinegar, salt and pepper in a small bowl. Stir until blended.
  • pour this liquid into a bowl of beans. Stir until beans are covered with liquid.
  • Add salt and pepper to taste. Serve cold.

Method 3 of 4: Bean Casserole

  • Cook 625 grams of beans according to one of the basic methods above. Cut the beans in half.
  • Preheat oven to 176 ° C. brush a casserole of butter or olive oil.
  • mix bread flour, parmesan cheese and 1 tablespoon of butter in a small bowl.
  • heat a tablespoon of butter in a large frying pan over medium heat. Add the onion and sauté until the color becomes transparent for about three minutes. Add the mushrooms and cook for about 4 minutes until tender. Sauté the beans with mushrooms and onions.
  • pour the chicken broth into a small saucepan. Simmer on fire over high heat.
  • combine cornstarch with 60 ml of water. Stir until cornstarch is dissolve, then add to boiling chicken broth. Add the garlic powder, salt and pepper, then stir. Stir until the broth is thickened.
  • pour thick broth over beans, onions and mushrooms. Mix with sour cream.
  • pour all these ingredients into a casserole. Divide bread flour and Parmesan evenly. Put the dish in the oven.
  • bake in the oven for 15 minutes or until the top is golden.

Method 4 of 4: Sweet beans

  • boil the beans in boiling water for 15 minutes depending on the desired quantity.
  • remove the cooking water. Transfer the beans to the bowl.
  • sprinkle with a little sugar or pour some sweet water.
  • serve: sugar touching will make the beans sweet and delicious.