Popular belief suggests that it is better to eat vegetables raw or undercooked, as heating supposedly strips the produce of its nutritional benefits. In rare cases, or if the vegetable is poorly prepared, this might be true. Properly executed, cooking actually improves palatability and digestibility as well as nutritional accessibility.
Based on the characteristics of different vegetable categories, appropriate cooking methods vary. For color retention, young and crisp green vegetables are often rapidly boiled in well-salted water before they are finished with butter and aromatics. Immature squashes, on the other hand, are much better grilled, sautéed, or stewed. An aggressive dry heat supports their inherent delicate flavor, while boiling in liquid would turn them mushy and tasteless. Mature squashes, as well as roots and tubers, benefit from roasting. Their starches and sugars, caramelized from the high heat of the oven, create a well-browned and flavorful exterior. Root vegetables, to draw attention to their firm texture and their natural sweetness, are often cooked in a small amount of liquid with butter and a natural sweetener like sugar or honey. In this process, known as glazing, the liquid is allowed to evaporate, leaving a shiny, sweet coating around the cooked vegetable. Young leafy vegetables can be sautéed or stir-fried, whereas mature greens such as collards, kale, or mustard greens are most enjoyable after a long and slow braise.
In this chart, find which vegetables are best suited to each cooking style.
