First off, it is great that you are eating vegetables! There is a right way to cook vegetables to get the maximum health benefits. When you are in the kitchen, keep these simple rules in mind.
Water and oil should be avoided as much as possible. Boiling vegetables in water will make your vegetables nice and soft – but it also has a tendency to reduce the nutrient value. So unless you are drinking the water you used to boil the veggies in, you are missing out on several health benefits! Using oil to sauté your vegetables can be very tasty, but the oil saturation is not very healthy.
Consider steaming your vegetables, this is a much healthier alternative to boiling. If you steam your vegetables, you are not loosing nutrients to water. Additionally, steaming them also retains the natural flavor of the vegetable. If you are looking for some added flavor, consider adding seasonings like garlic and salt or sesame seeds. Try to avoid adding salt to your vegetables. Although salt can bring out the taste in vegetables, it should not be your main flavor – adding other seasonings or tasty spices is often far healthier.
If frying or sautéing vegetables is your go to move, try grilling them instead! Use a super light layer of high heat canola oil. Use the oil to get the vegetables to that perfect crispy brown. Grilled vegetables are delicious and still retain that flavorful taste you get from sautéing.