Most vegetables are not too difficult to prepare, and you probably already know a few ways that work for you. My recommendations will simply help you save time and avoid mistakes that reduce the nutritional value of your vegetables.
1. Don't keep all your vegetables in the same place.
Buying vegetables in large quantities is a good way to save money, but it is also important to preserve them. If you buy fruits and vegetables in large packages, keep them separated according to their shelf life.
For instance, did you know that potatoes should not be stored together with onions?
Potatoes and onions can be stored for more than a month, but they should be kept in a cool, dark place and never placed next to each other. Onions release gasses that cause potatoes to sprout and spoil faster.
Carrots and potatoes have about the same shelf life, so they can be put in the same container.
Also, you have to be careful with apples: they release ethylene gas, which makes other fruits and vegetables ripen faster, so they need to be stored separately from other foods.
On the other hand, apples and avocados have the same shelf life, so they can be stored together.
2. Do not use the same utensils for cutting vegetables and meat.
To minimize the risk of certain bacteria contaminating vegetables, it is important to keep them away from raw meat and fish, as well as utensils used in the cooking process. To be safer, use separate knives and cutting boards for vegetables or pay special attention to the hygiene of utensils.
3. Don't cut or peel vegetables in advance.
Pre-cutting vegetables for cooking is a good way to save time, but not the best way to preserve their flavor and color. This does not apply to vegetables rich in antioxidants, such as cabbage, broccoli or beets. They are not susceptible to oxidation and do not change color when sliced.
This cannot be said of many other fruits and vegetables. Potatoes, eggplants, bananas or avocados immediately begin to darken as soon as oxygen interacts with the cut surface of the product. This process can be slowed by smearing the cut surface with lemon juice.
In addition to losing color, slicing vegetables in advance is harmful because it leads to loss of nutrients and overall product quality. The loss of beneficial vitamins comes from exposure to oxygen, light and heat. In the first two situations, it is the peel that keeps the vegetables whole and rich in nutrients. As soon as the peel is removed, the vitamins begin to break down.
Sliced vegetables also spoil faster, because in this form they are more active in releasing carbon dioxide. So, as you can see, there are many reasons why you should not buy cut vegetables.
The best way to avoid oxidation and loss of nutrients is to keep the vegetables whole before cooking.
4. Do not defrost vegetables before cooking.
Water expands when frozen, and the vegetables themselves contain plenty of it. As a result, the texture becomes softer, sometimes turning into a purée.
Avoid defrosting vegetables before cooking. Exceptions are corn on the cob and leafy greens. To make sure the corn is fully cooked inside, partially defrost it before cooking. Leafy greens also cook more evenly if you let them defrost.
5. Don't cut vegetables into different shapes and sizes.
It may seem unnecessary to spend time cutting vegetables into even, identical pieces. In fact, it's very important, and it's the first thing taught in cooking classes. It's not just to make the dish look pretty. The point is that slices of the same size and shape cook more evenly than those sliced at random.
This applies to both pan-cooked and oven-baked vegetables. Anything cut into very small cubes or slices will cook faster than larger pieces. If you pan fry pieces of different sizes, by the time the larger pieces are done, the smaller ones will just burn.
6. Do not cook vegetables longer than necessary.
In the case of vegetables, it is better to undercook than overcook, because the most important value of the product is its unique collection of vitamins and minerals, most of which are destroyed by a long thermal treatment. Remove the dish from the fire, as soon as the piece can be easily pierced with a fork.