Advertising
Advertising

Top 10 Creative And Healthy Ways Of Cooking Fruits And Vegetables

Top 10 Creative And Healthy Ways Of Cooking Fruits And Vegetables

When we’re trying to stick to a healthy diet, it can definitely get boring. Another spinach salad? More raw cucumber? But eating healthy doesn’t mean you always have to stick to the same old stuff.

With these 10 creative ways to cook fruits and vegetables, you can make simple, refreshing dishes that are full of nutrients and health benefits. They taste so good that you won’t realize just how healthy they are!

1. Microwave them.

When most people think of the microwave, they think of easy-cook TV dinners and sodium-packed canned soup. But did you know that you can make healthy dishes in the microwave, too? You can cook nearly any vegetable in the microwave, but one of the easiest dishes to make is fresh carrots. Microwaved carrots are effortless and provide carotenoids that may reduce the risk of cancer and vitamin A that keeps eyes sharp.

Carrots

    Sweet Carrots

    Required ingredients: baby carrots, water, brown sugar, butter, white wine vinegar, salt

    Simply add the carrots and about 2 tablespoons of water to a bowl, cover it, and microwave for about five minutes (or until the carrots reach your desired tenderness). Drain the water, stir in the rest of the ingredients, and serve.

    2. Bake them.

    Baking is a great alternative to deep fried foods, as you can achieve the same level of crisp, delicious crunchiness without the grease and saturated fat from the deep fryer. One of the best recipes for a baked vegetable is baked avocado fries. These delicious fries have a crunchy shell and a creamy middle. The avocado provides many health benefits including fiber, B vitamins, folate, and healthy, cholesterol-lowering monounsaturated fats.

    Avocado

      Crispy Baked Avocado Fries

      Required ingredients: avocados, flour, eggs, chili powder, salt and pepper, panko bread crumbs, lemon juice

      Advertising

      Cut the avocados into slices of whatever size you prefer. Dredge them in a mixture of flour and spices, then in the eggs, and then in panko bread crumbs. Place them in a single layer on a baking sheet, and bake for about 20 minutes or until the fries are golden and crispy.

      3. Boil them.

      Boiling is a simple and healthy way of cooking fruits and vegetables, and it’s a great way to avoid adding fat or salt from oil and butter. It may sound boring, but you can make surprising dishes just with a little bit of boiling. This creative recipe Filipino twist on classic Japanese veggie sushi takes boiled rice and boiled vegetables and combines them into a healthy veggie sushi roll. The squash adds a fibrous dose of vitamin A and cancer-preventing carotenoids.

      Veggie

          Vegetable Sushi

          Required ingredients: rice, sugar, vinegar, squash, carrots, malunggay leaves, pechay Tagalog, salt and pepper

          This recipe calls for Filipino ingredients like malunggay leaves and pechay Tagalog, which can be substituted with bok choy or another nutritious leaf lettuce. Boil the rice, carrots, and squash separately. Cut the carrots into thin slices, and mash the squash with spices of your choice. Fill blanched bok choy leaves with the cooked rice, carrots, and squash, and roll into sushi-style hand rolls.

          4. Dehydrate them.

          Dehydration is another incredibly easy (and traditional) way to prepare fruits and vegetables. In addition to the nutrients from the all-natural fruits you choose, dehydrating requires no added sugars or preservatives. You get all of the health benefits of the fresh fruit but with a more concentrated flavor and longer shelf life.

          Fruit

            Homemade Dried Fruit

            Required ingredients: any fruit you like

            Wash and peel your selected fruit. For best results, choose a fruit that is just ripened and free from bruises or blemishes. Place the fruit on a baking sheet, leaving at least 1 inch of space between them. Let them dry in an oven heated to 170 degrees Fahrenheit, with the oven door ajar. Stir as needed, baking up to 8 hours until the fruit is lightly chewy.

            Advertising

            5. Steam them in a slow cooker.

            Rice cookers aren’t just made for cooking rice! You can also steam vegetables in them easily; some rice cookers even come with a steaming basket and corresponding power setting. But why stop at plain steamed vegetables when you can make gourmet dishes like a frittata? This recipe provides healthy protein from the eggs and vitamins and minerals from the lightly sauteed vegetables.

            Veggie

                Rice Cooker Frittata with Summer Vegetables

                Required ingredients: garlic, bell peppers, potato, zucchini, olive oil, salt and pepper, eggs, cheese

                To prepare for steaming in the rice cooker, saute chopped vegetables with garlic and olive oil. Add the egg mixture and cheese to the rice cooker, and then stir in the lightly cooked vegetables. Set the rice cooker to the regular rice setting, and wait until the cooker indicates that it’s done. Enjoy!

                6. Slow-cook them.

                Slow-cooking is a great way to prepare almost any food, even fruit! It requires almost no preparation or attention, and you have total control over the ingredients and nutrition profile of your dishes. One surprising slow-cooker dish is apple sauce. In addition to the high fiber, apples are also particularly rich in quertecin, an antioxidant that research has shown to slow cell death. Homemade apple sauce is healthier than store-bought versions, too, since it’s free of preservatives and lower in sugar.

                Apple

                  Slow-cooked Apple Sauce

                  Required ingredients: apples, sugar, water, salt, cinnamon, butter, vanilla extract

                  Place the apples, sugar, water, salt, and cinnamon in a slow cooker, cooking them on low for about eight hours. Add the butter and vanilla extract, allow the sauce to cool, and enjoy.

                  7. Blanch them.

                  Blanching not only maximizes the health benefits by preserving the vitamins and minerals of fresh vegetables, but it also removes any bitterness and gives veggies a nice pop of color. To blanch any vegetable, simply place it in boiling water for a short time (usually around one minute), remove, and immediately place into an ice bath to cool.

                  Advertising

                  Green Beans

                    Green Beans with Lemon and Garlic

                    Required ingredients: green beans, garlic, olive oil, butter, red pepper flakes, lemon

                    Blanch the fresh green beans in a pot of salted water. Lightly heat butter with the garlic and spices, and the pour the sauce over the blanched green beans. Top with lemon zest, and season with salt and pepper to taste.

                    8. Pickle them.

                    Pickles may not seem healthy right away, but fermentation actually increases the probiotic content of vegetables. Keep in mind that naturally fermented pickles (ones that are not based on vinegar) are much higher in probiotics than quick, vinegar-based pickles. Cucumbers may be the most commonly eaten pickled food, but beets are another great vegetable to pickle due to their high potassium, folate, and fiber.

                    Pickles

                      Fermented Beets with Ginger and Orange

                      Required ingredients: beets, fresh ginger, vegetable starter culture, orange, honey, pickling spice

                      Mix vegetable starter culture with honey, and pour over the beets, ginger, orange, and pickling spice in a mason jar. Add enough water to cover the vegetables, and allow them to ferment at room temperature for about one week.

                      9. Roast them.

                      Once an underappreciated food (and not just by children!), brussel sprouts have recently started to receive their due praise. High in vitamins C, A, and K, Brussel sprouts are also packed with antioxidants that help promote healthy blood flow.

                      Advertising

                      Brussel sprouts

                        Roasted Brussel Sprouts

                        Required ingredients: Brussel sprouts, olive oil, salt and pepper

                        Remove any brown or yellow parts from the Brussel sprouts, and mix them well with olive oil, salt, and pepper. Roast them on a sheet pan for about 40 minutes, stirring them as desired for even cooking.

                        10. Don’t cook them.

                        The easiest way to cook fruits and vegetables is, well, not cooking them! Eating raw foods preserves all of the natural vitamins and minerals in the ftuirs and vegetables and prevents the mess of pots and pans. Plus – eating raw isn’t just about baby carrots and hummus. This soup recipe is 100% raw, giving you all of the lutein, vitamin K, and iron of fresh spinach.

                        Spinach

                          Cream of Spinach Soup

                          Required ingredients: spinach leaves, cucumber, tomato, water, avocado, garlic, soy sauce, sea salt, cayenne pepper, lemon juice, olive oil

                          This recipe requires just one step: blend everything together in a food processor, and serve! Lightly heat the soup on the stove if you prefer a warmed version.

                          Need more healthy recipes? Try out these 8 recipes for a quick and effortless lunch.

                          Featured photo credit: Leonie Wise via unsplash.com

                          More by this author

                          Why It’s Amazing To Have A Friend Who Constantly Says The Wrong Things Eating Kimchi Helps With Social Anxiety Disorder, Science Says Eating disorders An Eating Disorder Isn’t A Choice, Here’s How People Fight Through Them Acupuncture Found An Incredible Relief For Chronic Pain Following your dreams vs. just faking it How Different It Becomes When You’re Following Your Heart But Not Faking Yourself

                          Trending in Food and Drink

                          1 The Ultimate Coffee Guide For Energy Boost 2 Latest Scientific Research Shows That Coffee Is Actually Good For Your Brain 3 Science Says Coffee Naps Are Better Than Coffee Or Nap Alone 4 Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days 5 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals

                          Read Next

                          Advertising
                          Advertising
                          Advertising

                          Last Updated on January 11, 2021

                          11 Hidden Benefits of Using Oil Diffusers

                          11 Hidden Benefits of Using Oil Diffusers

                          Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                          Read on for 11 hidden benefits of using oil diffusers.

                          1. Safe Scents That Make Sense

                          Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

                          Advertising

                          2. Stress Relief

                          Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                          3. Improved Sleep

                          Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                          4. Appetite Control

                          Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

                          Advertising

                          5. Bacteria and Mold Killing

                          When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                          6. Decongestion and Mucus Control

                          Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                          7. Mosquito Repellant

                          Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

                          Advertising

                          8. Pain Relief

                          While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                          9. The New Anti-Viral

                          Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                          10. Improved Cognitive Function

                          Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

                          Advertising

                          11. Money Saving

                          With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                          Featured photo credit: Jopeel Quimpo via unsplash.com

                          Read Next